Guess my body fat and help me with advice how to lean up

[jonatan]

 

[mbell4377]

Keto diet and cardio

 

[jonatan]

What is keto diet

 

[mbell4377]

Google it...

 

[jonatan]

I did is it good and you think I need it

 

[bwdill]

Caloric deficit combined with a good training program. BF% I would think is in the 17-20% range.....

 

[jonatan]

Yes it's 18 and I need help what should I do

 

[mickc1965]

I would suggest eating at a caloric deficit aiming to lose 1 lb per week so if you know your maintenance caloric intake just subtract 500kcals per day and if not try multiplying your current body weight in lbs by 12 and use that figure and adjust calories up or down depending on weight loss (weekly) and stick to heavy compound exercises such as squats, deadlifts, bench press, oh press and barbell rows on a 3 day week full body routine with low intensity cardio on your off days

 

[jonatan]

I go weights 3 days a week and Cardio 3,Times a week half hour when I first wake up

 

[mickc1965]

What does your weights routine look like?

 

[jonatan]

I wouldn't say I go Heavy but also no light I do 100 kg on shoulders also 90 kg on chest legs I don't lots weights I do qiute good on arms stopped doing abs as no needed as I need to get rid of the fat around my stomach first and I pull ups and all back but no heavy

 

[mickc1965]

For clarification when I say heavy I mean using loads to allow you to work in the 4/5 to 7/8 rep range when cutting rather than 1 to 3 rep or 10+ ranges - I feel you need to include both squats and deadlifts into your routine as these exercises engage a large proportion of the muscles in the body and therefore will increase your bodies ability to burn more calories than say arm exercises (personally I never do any direct arm work).

I have built my routine around 5 exercises only - Squats, Deadlifts, Weighted Dips (pain when benching so gave this up 18 months ago), Weighted Pull up / Chins and Overhead Press

 

[jonatan]

Yes I do squats everday you say and deadlift and the rest

 

[jonatan]

this my pic I took today

 

[HardB0iled]

Yes it's 18 and I need help what should I do

If you know your BF is 18% then why are you asking people to guess?

 

[mickc1965]

If you know your BF is 18% then why are you asking people to guess?

Maybe he has used bio impedance and we all know how accurate they are

 

[HardB0iled]

Maybe he has used bio impedance and we all know how accurate they are

Or it could be because this is the sixth thread he has started asking for help to get lean...

 

[HardB0iled]

I'm starting to think he just likes posting pictures of himself in his underwear.

 

[jonatan]

Am asking just in case I want to make sure as am not big guy as you see am hard gainer type also am sort of lean in some parts of my body but with some far so am asking for help how to Lean up to 7 bf

 

[jonatan]

No am not gay thanks I been here serious

 

[bwdill]

Daily caloric intake? Training routine?