Fat, Flab, or loose skin? BF% Estimation?

NickHall1988

http://s11.postimg.org/b4t5wzhar/img_20131008_195735.jpg
http://s11.postimg.org/ldln2t5cj/img_20131008_195739.jpg
http://s11.postimg.org/5vy4z3yvn/img_20131008_195747.jpg

http://s11.postimg.org/f50b987rn/img_20131014_093640.jpg
http://s11.postimg.org/qet146csz/img_20131014_093645.jpg
http://s11.postimg.org/dr8odx8ib/img_20131014_093701.jpg

Sorry I don't know how to post pictures so had to put up direct links. Basically I lost about 60 pounds, down from 200 to between 135 and 140 pounds. I'm 5' 8". Sadly I am incredibly unhappy with my results, and believe that I look like utter ****. I lost basically all my LBM while I feel retaining a lot of fat. Instead of changing my body composition I think I really just became a smaller version of the same body I had before, only now I don't carry the fat anywhere near as well proportioned as I did at 200 pounds. I don't know what to do...I can't really cut down much further, and I'm scared to bulk up to try and put on lean mass from too high of a BF%. But I can't find a way to get an accurate read on my BF% no matter what test I do, calipers, BIA, measurements I'm anywhere between 5% and 15%. So guesses and estimates would be HIGHLY appreciated. Help me out friends.

Cherimoose

Looks like some loose skin around the middle, but you seem about 12-13% overall. If you need more accuracy, go to the sports department of a university and get tested (hydrostatic weighing, Bod Pod, etc).

Sadly I am incredibly unhappy with my results, and believe that I look like utter ****.

Looks fine to me. What were you doing for strength training?

FrnkLft

I'm at around 12% right now (not my profile pic, that was around 18%), and I would say you're probably in the 10% range. What you're seeing here is just a lack of lean mass like you said. I'd say you have a fair amount in your arms and shoulders though, but you need to gain more to actually fill out.

Now that you've lost the weight, you need to get into the swing of things in the way that most of us who weren't fat have. Generally when you're on a bulk, you need to keep in mind that some of the size you see in the mirror is fat gain, and that when you cut it off you're going to be smaller than expected.

It's totally normal, and if you're worried about gaining the weight back (you will have to deal with this to some extent), just do a slow bulk, maybe at +250 calories. Once you reach a point where you might have to diet for 1-2 months (or whatever you're comfortable with) to loose the weight and get back to 10%, start cutting again.

Your first bulk will almost invariably be a mess lol, don't sweat it. Learn from your mistakes and keep at it. You'll fill out and be happy with things in no time.

Another thing, and I can weigh in here because I'm hairy too, take a trimmer to the hair on your torso. I'm not saying shave it (though to each their own), but just trim it down (I cut mine in half, it's an 8 on my trimmer). It will help keep things looking a bit neater and help some of your size/shape show through.

NickHall1988

Thanks everyone. I do know that I need to fill out a little more, not having any muscle mass doesn't help at all (12 inch flexed bicep...so sad) and I'm pretty sick of being weak. We'll, I'm not really weak the muscle that is there is pretty strong and I can BP my body weight, which isn't bad for a total noob. But I would like to gain some mass while minimizing fat gain.

We'll see what happens

FrnkLft

The only way to gain LM while minimizing fat gain is to eat properly and train hard. The best estimate for what you can espect is a 1:1 ratio of lean mass gain vs. fat mass gain. I just did a bulk at probably around +300 TDEE and did just that.

NickHall1988

So if I keep the surplus small enough and workout hard it should be possible to keep lean gain and fat gain about equal...so hovering right around the same bf%?

koing

So if I keep the surplus small enough and workout hard it should be possible to keep lean gain and fat gain about equal...so hovering right around the same bf%?

Yes. I recommend just bulking and minimising the fat. Don't over complicate things. Eat and train hard. Hit up Starting Strength and don't go crazy on the carbs. Make sure you are able to increase your weights every 2-3 weeks. If not you aren't sleeping enough or eating enough to help your training and grow muscles. Don't get so caught up with gaining fat. Just train hard and get your lifts up. When you lifts get reasonable you will build some reasonable size as long as your macros are okay.

Being able to BP bodyweight is good.

My bro weighs as much as my other friend, about the same height. Both about 74kg but my bro is muscley and my mate is not. They look WORLDS apart.

Congrats on the 60lbs of weight loss. Now it's time to add muscle to your frame so you don't look 'skinny fat' anymore.

Koing

javacafe

Marking this to read later. :-)

jwdieter

FrnkLft

So if I keep the surplus small enough and workout hard it should be possible to keep lean gain and fat gain about equal...so hovering right around the same bf%?

Actually, it's a bit more complicated. More than anything else you can expect to gain at around 1:1, with a max of around .5 lbs of muscle gain per week (2 lbs per month). I should note this rate is what is expected for beginners in their first year or so. So you want to hit the sweet spot here and find a caloric intake that doesn't go over.

Also if you do the math, gaining at a 1:1 ratio will highten your bodyfat %. To that end, if you do gain at 1:1, you only need to cut for half of the weight gained to come back to the same BF%.

For instance, my next bulking cycle, I think I'm going to bulk for about 12 weeks, gaining approximately 12 lbs, 6 of which I *expect* to be lean mass. Then if I just cut for 6 weeks, I will be back to my original BF% with 6 lbs more of lean mass.

So bulk for 12, cut for 6. I might even just do bulk for 6, cut for 3, since I kinda hate dieting lol

NickHall1988

LMAO

Took FrnkLft's suggestion and gave the hair a trim...which resulted in "F'ed it up" which resulted in....totally bald chest.

Take a look and now that things can be clearly seen, let me know what you think lol

http://s10.postimg.org/71lq1g689/IMG_2674.jpg

Flexing, like a beast :P

LarryDUk

That is a fantastic base mate. You look good.

NovemberJune

That is a fantastic base mate. You look good.

I agree. Honestly, when I see people post seated pics of their bellies poking out, it makes me wonder if they have unrealistic expectations about human bodies. Bellies are going to pudge out when seated. Just my honest opinion! And you didn't even say that so feel free to disregard. I think it looks like you have a little loose skin but not at all bad. When I get in plank position my tummy hangs down but I just don't get in that position in public lol. I think bulking would be a good idea for you (calorie surplus, sufficient protein, progressive strength training). Good luck!

NickHall1988

Thanks guys, makes me feel a bit better.

Bulking is definitely in my future. I think I'm going to eat at rough maintenance for the next few weeks though. Since I just started lifting I see no need to be in a surplus until I get my form in check and can start actually working out with some kind of intensity. Till then I'll just maintain and once I have the movements and exercises down then i will start a bulk.

I'm thinking thanksgiving for the first day of my bulk. Going to indulge anyway, so might as well use it as some kind of celebration aye? lol

Thanks guys.