Body Fat Estimate
dpr73
Posts: 495 Member
Is there anyone who could give me a general BF% Range based on pics? I am just curious to know so I can get an idea of when I should stop my bulk, I know I'm not there yet but just would like the opinion/data.
I am not in a position to get calipers as I am in school and not near a facility that has them.
I cannot see my abs but I think that is in large part due to lose skin from losing 60lbs.
I am not in a position to get calipers as I am in school and not near a facility that has them.
I cannot see my abs but I think that is in large part due to lose skin from losing 60lbs.
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Replies
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Something like this?
http://s272.photobucket.com/user/Brad805/media/BB/female_bf_zps3ed0e3cf.png.html0 -
Or this.................
https://s-media-cache-ak0.pinimg.com/736x/03/48/4b/03484b34b206fc464f32741d997436b0.jpg0 -
Bulk until you hate yourself, cut until you hate your life, rinse and repeat. You'll be swole in no time.
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If you post the pics, several people here could probably give you a range.
Generally, you'll want front pics - flexed & relaxed and side pics same for most accurate guesstimates0 -
- Don't rely on calipers to gauge bodyfat. They are wildly inaccurate.
- Don't go by bodyfat % as a gauge for when to stop your bulk. Consume 10% greater than your TDEE (maintenance calories) if you are worried about packing on too much fat, but still want to bulk.
From your photos, I can tell that you need more muscle mass. If you want to gain muscle mass, then you should really be concentrating on bulking, consuming 0.60-0.82 grams protein per 1 lb. bodyweight per day, and lifting consistently on a proven regimen like Allpro or 5x5. Don't focus on cardio as much, but don't eliminate it from your routine completely. - Don't cover your midsection based on insecurities. Take proper photos so you can track your progress. You look great and congrats on the weight loss.
You're likely between 16-18% bodyfat.
0 - Don't rely on calipers to gauge bodyfat. They are wildly inaccurate.
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I am surprised by the 16-18 estimate given that my weight is at 145, and waist is below 30. Most people say I should put on weight, though so I can definitely understand the assessment for more muscle mass.
Also, isn't it a bad idea to bulk right now then? Will I experience decreased efficiency in gaining muscle? I have been trying to eat a surplus since June and seem to have stalled but considering my BF% maybe it's good to wait anyway?0 -
I am surprised by the 16-18 estimate given that my weight is at 145, and waist is below 30. Most people say I should put on weight, though so I can definitely understand the assessment for more muscle mass.
Also, isn't it a bad idea to bulk right now then? Will I experience decreased efficiency in gaining muscle? I have been trying to eat a surplus since June and seem to have stalled but considering my BF% maybe it's good to wait anyway?
I would guess in the 14% range, but with a low amount of lean body mass, which is why the pic at 15% looks more defined. A combo of not a lot of muscle, and some fat = higher bf%, if you had the same amount of fat, but 10-15 lbs more muscle your bf% would be much lower.
My pic here, I am about 140 lbs at 5'6", and I would guess 11% bf%, my waist about 29".
Depends on how you feel about bulking, and gaining more fat now, versus how much you want to be "ripped". The higher bf% the less primed your body is for gaining muscle, but winter is coming which means you will be covered up, so maybe bulk until Feb and start cutting in march.
What program are you following to bulk on, and how long have you been lifting?0 -
I am surprised by the 16-18 estimate given that my weight is at 145, and waist is below 30. Most people say I should put on weight, though so I can definitely understand the assessment for more muscle mass.
Also, isn't it a bad idea to bulk right now then? Will I experience decreased efficiency in gaining muscle? I have been trying to eat a surplus since June and seem to have stalled but considering my BF% maybe it's good to wait anyway?
I would guess in the 14% range, but with a low amount of lean body mass, which is why the pic at 15% looks more defined. A combo of not a lot of muscle, and some fat = higher bf%, if you had the same amount of fat, but 10-15 lbs more muscle your bf% would be much lower.
My pic here, I am about 140 lbs at 5'6", and I would guess 10-11% bf%, my waist about 29" depending on where you measure from
My waist is quite small and I have been lifting consistently for two years. That's why I am surprised by the lack of any progress. I am currently getting stronger, but considering where my BF is I may not bulk much longer and let myself maintain where I am for a while. Also, obviously this is apparent in pictures but I can see the outline of abs if I really flex, but they are pretty underdeveloped0 -
I am surprised by the 16-18 estimate given that my weight is at 145, and waist is below 30. Most people say I should put on weight, though so I can definitely understand the assessment for more muscle mass.
Also, isn't it a bad idea to bulk right now then? Will I experience decreased efficiency in gaining muscle? I have been trying to eat a surplus since June and seem to have stalled but considering my BF% maybe it's good to wait anyway?
I would guess in the 14% range, but with a low amount of lean body mass, which is why the pic at 15% looks more defined. A combo of not a lot of muscle, and some fat = higher bf%, if you had the same amount of fat, but 10-15 lbs more muscle your bf% would be much lower.
My pic here, I am about 140 lbs at 5'6", and I would guess 10-11% bf%, my waist about 29" depending on where you measure from
My waist is quite small and I have been lifting consistently for two years. That's why I am surprised by the lack of any progress. I am currently getting stronger, but considering where my BF is I may not bulk much longer and let myself maintain where I am for a while. Also, obviously this is apparent in pictures but I can see the outline of abs if I really flex, but they are pretty underdeveloped
What is your caloric intake?
All the lifting in the world isn't going to add muscle if you're not eating enough.0 -
juggernaut1974 wrote: »I am surprised by the 16-18 estimate given that my weight is at 145, and waist is below 30. Most people say I should put on weight, though so I can definitely understand the assessment for more muscle mass.
Also, isn't it a bad idea to bulk right now then? Will I experience decreased efficiency in gaining muscle? I have been trying to eat a surplus since June and seem to have stalled but considering my BF% maybe it's good to wait anyway?
I would guess in the 14% range, but with a low amount of lean body mass, which is why the pic at 15% looks more defined. A combo of not a lot of muscle, and some fat = higher bf%, if you had the same amount of fat, but 10-15 lbs more muscle your bf% would be much lower.
My pic here, I am about 140 lbs at 5'6", and I would guess 10-11% bf%, my waist about 29" depending on where you measure from
My waist is quite small and I have been lifting consistently for two years. That's why I am surprised by the lack of any progress. I am currently getting stronger, but considering where my BF is I may not bulk much longer and let myself maintain where I am for a while. Also, obviously this is apparent in pictures but I can see the outline of abs if I really flex, but they are pretty underdeveloped
What is your caloric intake?
All the lifting in the world isn't going to add muscle if you're not eating enough.
I try to keep a mental tab of things but don't explicitly count. I eat 6 times a day. Usually 3 meals where I emphasize approx 4-8(higher end for dinner) ounces of protein about 200cals of grain and a ton of either veggie or fruit. Than the other 3 snacks max out close to 250 can but are almost always in the 150-200 calorie range
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My advice, then, would be to take the next step and both measure (ie weigh) and log all your foods...even if you just do it for a few weeks. So you have an accurate baseline.
If you do so, and find you're eating (as an example) 2500 calories per day on average, and you're not gaining, then you will know that you'll need to try at least 2,750-3,000 per day.0 -
juggernaut1974 wrote: »My advice, then, would be to take the next step and both measure (ie weigh) and log all your foods...even if you just do it for a few weeks. So you have an accurate baseline.
If you do so, and find you're eating (as an example) 2500 calories per day on average, and you're not gaining, then you will know that you'll need to try at least 2,750-3,000 per day.
Well now I am wondering if I should technically be gaining considering my BF? Isn't it too high to efficiently bulk up?
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15% is the commonly used guideline...you're in that ballpark.
Worst case, is you end up having a couple more pounds of fat to cut off after your bulk than you otherwise might.0 -
juggernaut1974 wrote: »15% is the commonly used guideline...you're in that ballpark.
Worst case, is you end up having a couple more pounds of fat to cut off after your bulk than you otherwise might.
Agreed!!
OP (dpr73): what program did you follow while losing weight, and what are you doing now for strength training?0 -
juggernaut1974 wrote: »15% is the commonly used guideline...you're in that ballpark.
Worst case, is you end up having a couple more pounds of fat to cut off after your bulk than you otherwise might.
Agreed!!
OP (dpr73): what program did you follow while losing weight, and what are you doing now for strength training?
My brother (an athlete) had me on a regimen that was combo of lifting (chest and back and legs each during the week alternating) and running (about 30 minutes) twice a week. Off on weekends. There wasn't a specific program just a good mix of lifting with the compound exercises and running. Sorry it's so general it's been two years since I've done that workout.
after losing I have cut out running, except for maybe light cardio right at the end of the workout I also have a circuit day that is similar to a cardio session. Currently, I am starting at 60% of max and working up in weight to my 1 rep max for squat, bench, and deadlifts (ultimate goal is to be able to hit 2x3 or so of my 1 rep max at the end of the cycle). I also supplement with other exercises like curls leg presses, pull ups and dips weighted. I also incorporate a circuit day where I complete high reps of Bw exercise as fast as I can.
My strength is definitely increasing. I am not seeing the number on the scale budge though. I could eat more, but considering I am gaining strength and I am comfortable with the amount I'm eating currently is it possible that my body is slowly recomping now? Just today I did 20lbs more on bench than I was doing at the start of the summer for the same amount of reps. But again, I have stalled at only about 5lbs up from where I started the summer at
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juggernaut1974 wrote: »My advice, then, would be to take the next step and both measure (ie weigh) and log all your foods...even if you just do it for a few weeks. So you have an accurate baseline.
If you do so, and find you're eating (as an example) 2500 calories per day on average, and you're not gaining, then you will know that you'll need to try at least 2,750-3,000 per day.
co-sign0 -
juggernaut1974 wrote: »15% is the commonly used guideline...you're in that ballpark.
Worst case, is you end up having a couple more pounds of fat to cut off after your bulk than you otherwise might.
Agreed!!
OP (dpr73): what program did you follow while losing weight, and what are you doing now for strength training?
My brother (an athlete) had me on a regimen that was combo of lifting (chest and back and legs each during the week alternating) and running (about 30 minutes) twice a week. Off on weekends. There wasn't a specific program just a good mix of lifting with the compound exercises and running. Sorry it's so general it's been two years since I've done that workout.
after losing I have cut out running, except for maybe light cardio right at the end of the workout I also have a circuit day that is similar to a cardio session. Currently, I am starting at 60% of max and working up in weight to my 1 rep max for squat, bench, and deadlifts (ultimate goal is to be able to hit 2x3 or so of my 1 rep max at the end of the cycle). I also supplement with other exercises like curls leg presses, pull ups and dips weighted. I also incorporate a circuit day where I complete high reps of Bw exercise as fast as I can.
My strength is definitely increasing. I am not seeing the number on the scale budge though. I could eat more, but considering I am gaining strength and I am comfortable with the amount I'm eating currently is it possible that my body is slowly recomping now? Just today I did 20lbs more on bench than I was doing at the start of the summer for the same amount of reps. But again, I have stalled at only about 5lbs up from where I started the summer at
i would suggest looking into a structured lifting program like strong lifts, wendlers, etc and then run that for three to four months.
I think that you could benefit from a lean bulk (.5 pound per week gain) and run it for about four months and put on eight pounds, and then cut about five pounds off and run another bulk. It is probably going to take you a few bulk/cut cycles to get the physique you want.
You could also attempt a recomp but that is a slow process and would probably take you about a year or two. Where as you could run a few bulk cut cycles over a year and a half. bulk four months, cut four months, etc.0 -
juggernaut1974 wrote: »15% is the commonly used guideline...you're in that ballpark.
Worst case, is you end up having a couple more pounds of fat to cut off after your bulk than you otherwise might.
Agreed!!
OP (dpr73): what program did you follow while losing weight, and what are you doing now for strength training?
My brother (an athlete) had me on a regimen that was combo of lifting (chest and back and legs each during the week alternating) and running (about 30 minutes) twice a week. Off on weekends. There wasn't a specific program just a good mix of lifting with the compound exercises and running. Sorry it's so general it's been two years since I've done that workout.
after losing I have cut out running, except for maybe light cardio right at the end of the workout I also have a circuit day that is similar to a cardio session. Currently, I am starting at 60% of max and working up in weight to my 1 rep max for squat, bench, and deadlifts (ultimate goal is to be able to hit 2x3 or so of my 1 rep max at the end of the cycle). I also supplement with other exercises like curls leg presses, pull ups and dips weighted. I also incorporate a circuit day where I complete high reps of Bw exercise as fast as I can.
My strength is definitely increasing. I am not seeing the number on the scale budge though. I could eat more, but considering I am gaining strength and I am comfortable with the amount I'm eating currently is it possible that my body is slowly recomping now? Just today I did 20lbs more on bench than I was doing at the start of the summer for the same amount of reps. But again, I have stalled at only about 5lbs up from where I started the summer at
i would suggest looking into a structured lifting program like strong lifts, wendlers, etc and then run that for three to four months.
I think that you could benefit from a lean bulk (.5 pound per week gain) and run it for about four months and put on eight pounds, and then cut about five pounds off and run another bulk. It is probably going to take you a few bulk/cut cycles to get the physique you want.
You could also attempt a recomp but that is a slow process and would probably take you about a year or two. Where as you could run a few bulk cut cycles over a year and a half. bulk four months, cut four months, etc.
Very helpful posts. I actually feel most comfortable doing this, and you guys suggesting it gives me more of an idea that it is the smart route to take. I got as high as 148 over the summer (8lbs) but now am somewhat naturally coming back down while my lifts actually go up. So I'll let my weight do what it does and try to run this kind of cycle
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Imho you need to bull man. I can see your ribs. You may have some fat but you're definitely not someone that needs to cut.0
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Bulk*0
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OP, definitely run a structured program. I have been an athlete my whole life, and I get much better results when I follow a structured tried, tested, and true program, versus making up my own, which works, but nowhere near as well.0
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I'd say bulk cuz you don't have a great base of lean muscle yet to go in the low BF ranges.0
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MagnumBurrito wrote: »I'd say bulk cuz you don't have a great base of lean muscle yet to go in the low BF ranges.
How high should I go? My main concern is becoming to high in BF and looking like I did about 2 years ago when I was very overweight and out of shape. At least now I am comfortable with my body, but I know I can do better and that's why I was going to bulk
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Imho you need to bull man. I can see your ribs. You may have some fat but you're definitely not someone that needs to cut.
I am fine with eating more, but I don't want to end up at the beginning again when I was out of shape and 200lbs. I know this is mainly to do with the fact that I was very inactive growing up but I just don't know how I SHOULD look at the top of my bulk (i.e. At my fattest) will I most likely look in shape, or look out of shape again?
Also, I thought people who were skinny fat have typically a large waist? My waist is smaller than most people I know. I'm not questioning what you are all saying, but I simply am curious about the contradiction in my situation0 -
Imho you need to bull man. I can see your ribs. You may have some fat but you're definitely not someone that needs to cut.
I am fine with eating more, but I don't want to end up at the beginning again when I was out of shape and 200lbs. I know this is mainly to do with the fact that I was very inactive growing up but I just don't know how I SHOULD look at the top of my bulk (i.e. At my fattest) will I most likely look in shape, or look out of shape again?
Also, I thought people who were skinny fat have typically a large waist? My waist is smaller than most people I know. I'm not questioning what you are all saying, but I simply am curious about the contradiction in my situation
Every person stores fat differently. I'm kinda skinny fat and have a pretty small waist. My body is a pear type, so I store fat in my thighs. Therefore my thighs/hips can be two clothing sizes bigger than my waist.0 -
Also, I thought people who were skinny fat have typically a large waist? My waist is smaller than most people I know.
But you're not 'skinny fat' (I don't think anyone even said that), you're just skinny. This page has information on body fat ranges: http://www.webmd.com/diet/body-fat-measurement?page=2 . Note how yours is fine.
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But it's just not right for bulking? So I'm in like a weird position where I am not primed for bulking but am skinny, and losing fat isn't the smartest move given my weight currently, right?lucygoesrawr wrote: »Also, I thought people who were skinny fat have typically a large waist? My waist is smaller than most people I know.
But you're not 'skinny fat' (I don't think anyone even said that), you're just skinny. This page has information on body fat ranges: http://www.webmd.com/diet/body-fat-measurement?page=2 . Note how yours is fine.
I am just seemingly getting caught on the usual "rule" that people should get below 15% before starting a bulk.0 -
I bulked at a higher body fat than is usually recommended for women and it didn't really go badly. I gained a reasonable amount of much-needed muscle. Yeah, apparently you get much better results at a lower body fat %, but that doesn't mean you should never, ever consider it above that. You should stop worrying and just enjoy your bulk and results. You won't have a problem if you're sensible about it and don't have a ridiculously high surplus.But it's just not right for bulking? So I'm in like a weird position where I am not primed for bulking but am skinny, and losing fat isn't the smartest move given my weight currently, right?
I am just seemingly getting caught on the usual "rule" that people should get below 15% before starting a bulk.
Also, congratulations on the weight loss
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