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Estimated body fat percentage

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    Estimated body fat percentage


    I've had some questions about my body fat percentage im not sure about...I think I'm at about 11 but not 100 percent sure.

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    If anybody can help me out it will be greatly appreciated, and could help me with having to break a cutting plateau so I can get to about 7-6%.

    Any help will be appreciated.

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    Quote Originally Posted by jguner
    I've had some questions about my body fat percentage im not sure about...I think I'm at about 11 but not 100 percent sure.

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=60 689"/>

    If anybody can help me out it will be greatly appreciated, and could help me with having to break a cutting plateau so I can get to about 7-6%.

    Any help will be appreciated.
    That's a pretty good estimate.
    It would be helpful to post your diet and workout routine,
    So we can advise accordingly.
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    I eat 6 meals a day, 270 g of protein 150 g of carbs 60 g of fat and 45 g of fiber a day. 50 g the first meal for carbs then 20 every other.
    Workout 5 times a week, either running and just doing different kinds of pushups or pullups and ab exersizes. When I go to the gym I do one muscle group and after do 30 minutes of cardio on high intensity interval training and abs every day.
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    Quote Originally Posted by jguner
    I eat 6 meals a day, 270 g of protein 150 g of carbs 60 g of fat and 45 g of fiber a day. 50 g the first meal for carbs then 20 every other.
    Workout 5 times a week, either running and just doing different kinds of pushups or pullups and ab exersizes. When I go to the gym I do one muscle group and after do 30 minutes of cardio on high intensity interval training and abs every day.
    Looks good. I had to get creative with my diet to break a similar plateau. Consider a diet like LeanGains or a carb cycling diet. That helped me break through my plateau
    Romans 8:38-39

    Save sorrow for the souls in doubt
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    I can't break my plateau with that current routine, I have carb cycled a lot and won't get more cut then what that picture shows, and I know I have more to loose.
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    Quote Originally Posted by jguner
    I can't break my plateau with that current routine, I have carb cycled a lot and won't get more cut then what that picture shows, and I know I have more to loose.
    I recently came to the point, even with an advanced diet style, where I couldn't break a plateau. Sometimes the body just gets to the point where it isn't gonna let you lose more weight. Thyroid slows down and leptin gets outta whack from extended dieting.

    Did you have refeed days during your diet?

    You have to increase your metabolism somehow. Either begin eating an maintenance and let the thyroid speed back up that way. Continue dieting after a few weeks break to let thyroid recover.

    Or consider bulking up. Forget about dieting a while and start adding LBM. That'll definitely change your eating habits and let the body recover from dieting.
    Romans 8:38-39

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    What's a reefed day? And I was planning on bulking when summer was over and was hoping to break this plateau and sit at about 7 percent till late August without putting on anything. With my lack of carbs now I feel I am just going to balloon up.
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    Quote Originally Posted by jguner
    What's a reefed day? And I was planning on bulking when summer was over and was hoping to break this plateau and sit at about 7 percent till late August without putting on anything. With my lack of carbs now I feel I am just going to balloon up.
    You'll be okay with some extra carbs. Might hold some extra water, but as long as you monitor the weight gains as water then there isn't an issue.

    A refeed day is a scheduled day that you consume a much higher calorie level than normal during dieting. Maybe shoot for a refeed day once per week or once every week and a half.

    Having a day that you consume extra calories helps to keep the metabolism levels high and aids in leptin control.

    Refeed day macros are gonna be: increased carbs, slightly increased protein, minimal fats.

    Most of your calories will be from extra carbs. Make sure the foods are all clean, this isn't the same as a cheat day!
    Romans 8:38-39

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    Refeeds are paramount every 7-10 days when I'm dieting hard- then I up my cardio the following day an Burn off any bloat (which if refeed is done right, should be minimal to NO bloat)

    I'd say you're sitting at 10-11% doing the abs and cRdio everyday has probably burnt out your cns.. You should take a little break and keep eating the same as you are now OR add in a refeed and see how that goes. Or try to up the intensity on hiit.. But from personal experience, sometimes the exercise ceiling is reached and you are forced to turn to diet manipulation.. You could also just throw in a fat burner/diuretic..
    "no failure is final, nor is any success"
    Follow my 2014 training and supps!
    http://anabolicminds.com/forum/workout-logs/240285-chedapaloozas-2014-training.html
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    I've been considering a diet manipulation once I knew I hit the bottom of my plateau. And I have tried using liporush with anavar and a cla and it worked for a while but doesn't much anymore and I'm cycling off of it once im done with my bottles. I've been wanting to try winnie, but my buddy hasn't gotten back to me recently and I need to save up more for that and a liver suppressor. Smart move to try it? Or just get a better fat burner ? And if so which one should I try?
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    And for a refeed day, how many more g's of carbs proteins and fats should I take based off of my current diet already?
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    Quote Originally Posted by jguner
    I've been considering a diet manipulation once I knew I hit the bottom of my plateau. And I have tried using liporush with anavar and a cla and it worked for a while but doesn't much anymore and I'm cycling off of it once im done with my bottles. I've been wanting to try winnie, but my buddy hasn't gotten back to me recently and I need to save up more for that and a liver suppressor. Smart move to try it? Or just get a better fat burner ? And if so which one should I try?
    Gear isn't the solution.

    On my refeeds I'll usually consume an extra 1-2000 calories than normal. And most of it being carbs.
    Romans 8:38-39

    Save sorrow for the souls in doubt
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    Quote Originally Posted by jguner
    I've been considering a diet manipulation once I knew I hit the bottom of my plateau. And I have tried using liporush with anavar and a cla and it worked for a while but doesn't much anymore and I'm cycling off of it once im done with my bottles. I've been wanting to try winnie, but my buddy hasn't gotten back to me recently and I need to save up more for that and a liver suppressor. Smart move to try it? Or just get a better fat burner ? And if so which one should I try?
    I've necer heard of lipo rush.. Anavar as in the oral steroid? Asking if u should use winny or a different fat burner is like asking if you should take tribulus or inject test... Steroids r dumb, and illegal, and unnecessary! Get a proven fat burner like oxy elite, pro xt500, or alpha t2.. Safe, cheap, effective... Plus winny hurts like HELL!

    Quote Originally Posted by jguner
    And for a refeed day, how many more g's of carbs proteins and fats should I take based off of my current diet already?
    protein should always be at least 1-1.5g of bodyweight.. Depending on your body type and food preferences, I would say add 100-200 extra grams of carbs OR 80-100g extra fat... For example- take down a box of HEALTHY natural cereal not the processed garbage .. Or get an organic mixed nuts mix and take that down over the course of the day..

    Honestly- I'm a fat kid at heart so I do BOTH- but I run off any excess cals/bloat the next day on top of regular workout.. It's a necessary evil for me to keep my diet on point 6-9 days straight, knowing I can indulge at some point soon..
    "no failure is final, nor is any success"
    Follow my 2014 training and supps!
    http://anabolicminds.com/forum/workout-logs/240285-chedapaloozas-2014-training.html
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