bodyfat estimate

[Sim882]

Could people please estimate my b.f?

I've been cutting for 4-5 weeks, having lost 3 kg (i'm 5'6, 69kg now) and I'm wanting to go down to 7%, or whatever is the minimum sustainable that would allow me to bulk on a 8 week bulk, 2 week cut rotation indefinitely.

My cut has been at a conservative pace - 2700 calories average, weights 3-4 times per week and daily cardio. I was actually probably doing more cardio while bulking in duration, although now more intervals. I have managed to have no decreases in strength, and have hit new personal bests on deadlifts, chins, and bench (all major lifts but squats).

I was thinking I'm 10% but really have no idea. Unfortunately, I have no tricep/biscep separation yet (except when I'm exercising).

I was thinking to get to 7% I would need to lose 2-3 kg. Although there is no strict deadline, Feb 20th would be nice (as I start new job at law firm, and will be forced to go for some induction dinners to start with).

My goal would then be to gain 5kg next year of LBM.

I'm not taking any supps (save creatine, protein powder).

What is my b.f? How many more weeks of cutting? Should I cut calories further and go more aggressive (I'm doing 5 days 2400 cals; 2 days 3400 cals per week). I know that's not low at my bodyweight and my weight loss has been at a moderate pace only, although I think my diet is very clean.

 

[Sim882]

Also, to get my lower abs better (I can see beginnings of 8 pack if I run), is this mainly a problem of too much fat or not enough muscle down there.

I do very few stomach exercises - actually none until a week ago - and realize that maybe I need to workout on building my lower abs. My routine has been almost exclusively front/back squats; deadlifts; bench; dips; chins, pull ups; barbel rows, with little or no direct shoulder, ab, or arm work.

 

[BIGBUCK$]

11-12ish imo

 

[Tatyana]

Around 10 % hun.

Maybe a wee bit under.

Looking lean though, well done.

 

[khemix]

You're sitting around 10%ish. Give or take a lil.

As far as the abs: I had the same problem.

Heres my philosophy:
The skin must be thin enough for the veins/muscle striations to show through.
The layer of fat must be thin enough for the veins/muscles to push thru to the skin.
The muscles must be big enough to protrude from the skeletal structure, through the fat, and through the skin. (this is the most important factor)

Like I said, I had the same problem. Make sure all the ab work you do, you're using weight. You have to build the muscle up enough to be seen through everything.

I do leg-lifts and have someone throw my ankles down as hard as possible, 4 sets of 50+. Thats for the lowers.
For the mid and upper I like high-angled roman chair situps with a 25lb plate on my chest.
Also don't be afraid to throw in a twisting movement for your serratus anterior (looks like fingers that extend to your obliques) and obliques.

Be careful though, its easy to hurt your back with these weighted movements. Hold the weight close to your body and make your movements SLOWWWW. The more it hurts, the better your abs will look . Push through the pain no matter how bad it hurts and only stop because the muscle just can't do it!

I cant tell you how many times I've almost puked and cramped up so bad I couldn't breathe.

I only pass on what I've learned for myself . Its worked pretty well for me.
http://img.villagephotos.com/p/2003-7/297465/07.11.06abs.jpg
http://img.villagephotos.com/p/2003-7/297465/01.20.07.JPG

Good luck bro and let us know how things workout!!

Chris

 

[Burning_Inside]

funny im at 8-9 ish and dont even have that much definition in my abs.

 

[khemix]

funny im at 8-9 ish and dont even have that much definition in my abs.

Everybody holds fat and water in different places. The only way to be positive on your BF is to get dunked in a hydrostatic tank. Calipers are usually off by a couple %.

 

[Sim882]

This is a recent picture (yesterday). Still consuming salt (but only natural salt, no processed food), some diet drinks, casein/whey, so it's probably not without bloat. It was taken pre-exercise in morning, but 2 hours after a breakfast of chicken and flaxseed oil. I'd consumed water apart from that though that day.

Questions

(1) Has my b.f. dropped and by how much - I think it has. See photo

(2) I'm starting to experience muscle pain from cutting. Is this normal? Last night I cheated rarely because I couldn't sleep because of muscle soreness. I suspect this is because I had only average 100 C for 3 days which is the lowest run I had ever done. Unfortunately, I succumb and ate a large meal (about 600 cals) to get back to sleep, which kinda killed that days calorie deficit. I feel better this morning from it though, so I'm hoping that the carbs went into muscle cells and will make today's gym session easier.

I wanted to get b.f to 7-8 and try to maintain it indeifintely there, bulking 8 weeks then cutting 2, so as to ensure I always have my abs? Am I close to 7-8%? Is this a plausible bulking strategy.

I'm currently 68.5kg, 5'6 (taking no supps except whey/casein, although I'd consider taking creatine again, but I'm not sure it actually helps me at all).

My goals are:
- finish cutting Feb 16 (estimated weight 68kg)
- bulk/cut 08, finishing same b.f., weighin 72
- bulk/cut 09, finishing same b.f., weighin 75. Stay there forever - well until age says otherwise

So far progress of last year was (only year of weights training)
- February 71kg, 18% bf
- End, 69kg, 10% bf
- Net change - lose 6.5 kg fat, gain 4.5 kg muscle (fat loss initial, muscle gain after cutting). Pleased so far

 

[deathdroprob]

You might have to upload the pic somewhere that non Platinum memebers can see it at large man. Myspace? It wont loaad for me anyways, but from what I can see in this small pic, comparing it to your avatar, I honestly dont see much difference. I think your lower abs look a little more developed, and those cuts in your shoulders, but your chest looks a little smaller (Your flexing your traps by the looks of it so thats probably why). But yeah itll be easier to judge better with a pic bigger man, looking good anyways.