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Estimate my body fat

TOPIC: Estimate my body fat

Estimate my body fat 16 May 2016 02:51 #249873

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Thanks for the inputs..

Ok so the main point here is I am not eating enough..

Generally I eat these things
250g bacon 1352 calories
2 chicken breasts 643 calories
6 eggs 440 calories
Peanuts handful

I will admit that I have not been counting calories and stuff and just going on how hungry I feel at that time,which may have worked before but from now onwards I will be strict with my diet..

All the previous weight loss happened with low exercise and me just being on ketosis

Also I can't seem to make myself eat meat too much..I get full easily..

Any tips on how to proceed further.
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Estimate my body fat 16 May 2016 03:13 #249876

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eklavya wrote: Thanks for the inputs..

Ok so the main point here is I am not eating enough..

Generally I eat these things
250g bacon 1352 calories
2 chicken breasts 643 calories
6 eggs 440 calories
Peanuts handful

I will admit that I have not been counting calories and stuff and just going on how hungry I feel at that time,which may have worked before but from now onwards I will be strict with my diet..

All the previous weight loss happened with low exercise and me just being on ketosis

Also I can't seem to make myself eat meat too much..I get full easily..

Any tips on how to proceed further.


You're eating too many calories, you aren't eating enough protein, you're not working out properly, you're not doing enough cardio. That is it. Count your calories. It is very difficult to lose fat if you have no idea what you're ingesting.

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Last edit: by Dmico.

Estimate my body fat 16 May 2016 05:32 #249888

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I'd say your bf% is between 18-22% probably about 22% as you have a lot built up around the waist.
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Estimate my body fat 16 May 2016 06:10 #249891

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@DC7 thanks for the input..

I have come to the realisation,that whatever I was doing before is not going to work from here on in terms of diet.I need to be extra careful of all the things I put in my mouth.

So weighed in today after waking up: 165.8lbs

Goal :150 lbs @7-8%bf

put my data in myfitnesspal app and got 1800 calorie target /each day to lose 2lbs per week

Also i have been following the below program

skinnyfattransformation.com/bodyweight-training-skinny-fat/

there have been various success stories with this program,and what ever progress i made till now is due to following this one..
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Estimate my body fat 16 May 2016 07:54 #249895

You could either cut or bulk in my opinion. You have some fat left on you, but does the exact percentage matter? On the other hand you have so little muscle that it would be very easy to add some lean mass on you if you started lifting properly. You would likely keep losing fat and gain muscle at the same time. But you'd need to be on a good strength training routine.
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Estimate my body fat 16 May 2016 09:10 #249900

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Your past the "should i bulk or cut phase" imo. You need to straight up cut for like 5 months straight. Get to 8-9 percent bodyfat then bulk up. Even during an agressive cut you'll still make muscle gains anyway coz your new to the gym.

You probably have like 30 pounds to lose. 22lbs fat 8 pounds excess water/bloat.

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Estimate my body fat 16 May 2016 11:44 #249907

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I am cutting down to 8%bf.just now need to clean my diet..

Also I have noticed that I perform better if I have some carbs in me..so planning to add sweet potatoes in the mix..
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Estimate my body fat-got dexa scan 23 May 2016 07:37 #250769

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so this saturday,got a dexa scan done and the result is 28.8% body fat.

I really don't know where the fuck I have so much fat left in my body.

pretty depressed from the last two days. ego crushing..

If I am at 28.8 now then i must have been 35%-38% before.

Don't know what to do.I am depressed right now..
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Estimate my body fat-got dexa scan 23 May 2016 11:17 #250783

28.8 sounds about right from the video

Are you counting calories? It's really hard to lose wieght without counting. Its got nothing to do with how clean you eat - all calories.

You dont have any muscle so really you have nothing to lose by just having massive calorie deficit.

Im currently around 700 calories a day deficit and losing 3-4lbs a week. No noticeable loss of strength (considering i didnt have any!)

You don't need to be taking any kind of protein shakes or supplements - that's for guys who are maxing out. You are just plain old unfit and out of shape. Like it doesn't even matter what exercises you're doing as long as you're doing something.

Count calories and don't cheat - count those sauces and extra sugars in your coffee.

Just keep it simple. Less calories = losing fat. After a few weeks of counting calories it gets easier, you remember certain foods etc.
goals: don't fucking know not gonna commit to anything until I actually properly, live or die commit to it.

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Last edit: by Play_time_is_over.

Estimate my body fat-got dexa scan 23 May 2016 11:54 #250787

You know why your fat percentage is so high? Because you have zero muscle. You don't have that much fat in absolute terms, you're just skinny as fuck so all the excess fat looks ugly. (This isn't an insult by the way, we've all started somewhere) I stand by my controversial opinion - bulking would also improve your physique thanks to added muscle mass.

The fear of re-acquiring one's old physique is a very real thing, but you're not gonna become fat if you don't let yourself. Just lean bulk and you'll be golden.
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Last edit: by Terminator.

Estimate my body fat 23 May 2016 12:05 #250788

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@play not in the strictest sense but I am going to do it from now..

will stop IF and start having 3 meals to accomodate my calories(1748 cals)

need to eat more.will also add pineapple slices(for digestion) and sweet potatoes into the diet.I am not having enough carbs.
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Estimate my body fat 23 May 2016 12:30 #250789

Dexa is usually out by 4-5% up or down, but usually up.

I have a mission for you.

Monday (after a meal) I challenge you to do bicep curls with whatever you have lying around (water bottles are a good start - put them in a shopping bag). Warm up for 5 minutes (doing light curls with very little weight); then do 6 reps (+/- some) of bicep curls; rest 2 minutes; do another set of 8 reps. That's all.

Wednesday: Same thing except do French Curls (works great with house hold stuff). Same reps. 2 sets.

Friday: Same thing except do Dumbbell Presses. Same equipment. Same sets.

You can cut or stay at maintenance (just your regular eating).

Each week add a pack of cheese (around 100g) to your shopping bags. If you have weights use a wrist weight (you wear them around your ankles or wrists. 100-200g is best.)

Do that for 1 month. Let us know how you feel about your strength after that.

6 sets total, slight increase of weight, 3 exercises.

Why arms? You are skinny fat. Size on your biceps, shoulders and triceps makes a huge difference. More muscle on your back, chest or thighs won't make a noticable difference.

You can still gain strength while dieting - just not a lot. Good luck.

(Strength = potential for proper training later. Building a foundation of strength can really, really help later on. Also, as a beginner, you will see some gains in 3-6 months.) =)
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