Body fat

Blythy

Blythy

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Hello guys what’s the best way to work out my body fat thank you
 
BEAST73

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I thought you stated that you’re ripped,in another thread of yours?
 
Blythy

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Yes but I’m not sure what bf is at current I’m a newbie sorry
 
BEAST73

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We can help you with that,if you provide pictures.
 
DemntedCowboy

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And stats. Height, weight
 
Chados

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Cardio and diet. Go high carb or high fat, protein should always be kept high. Never go high on both carbs and fat. People like to do macros and all that but I think it's more important what kind of food you put in your mouth.
 
Blythy

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At the moment high protein and high carbs fat kept down
 
Chados

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At the moment high protein and high carbs fat kept down
That's fine but try to look at what source you are getting your calories from cause it's possible to add fat but not add weight
 
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True, we need a pic of your fat level to be able to recommend appropriate actions. But all you need to do before then is to check what you eat and upscale your cardio. Be careful with carbs and fats, if possible scale them down. Plenty of vegetables and any other thing loaded with roughage will do.
 
Blythy

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IMG_3481.JPG
Picture please recommend and I hate my picture been taken
 
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Whisky

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View attachment 174950Picture please recommend and I hate my picture been taken
Would help massively if you didn’t have a top on bro

But based on that you look somewhere between 16 and 19% imo. Unless your on cycle and holding a lot of water?

You look like you have a lot of muscle and a great base to cut from but definitely not ripped at the moment.
 
Blythy

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Thank you means so much I'm currently not cycling just waiting to leave the army then I can cycle now do you suggest I start cutting now? If so what calaris per day should I aim for thank you guys
 
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Whisky

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Thank you means so much I'm currently not cycling just waiting to leave the army then I can cycle now do you suggest I start cutting now? If so what calaris per day should I aim for thank you guys
Impossible to calculate calories especially accurately without knowing your activity level but at 6 ft, 97kg and an assumption you train hard 4 times a week I’d guess at maintence being 3,000 to 3,250 (but if you google AMR calculator you’ll find loads of sites you can input your data and get a better idea - I could be a touch high).

Personally I’d just take 300 off maintenance (I.e a small deficit to avoid much if any muscle loss) and keep protein high (like 1.5g per lb be) - split fats and carbs however you feel suits you better.

Keep training hard and add in some LISS cardio (I like this fasted first thing in the morning but the science is grey on whether that’s best - basically do it whenever is easiest for you) 3 x a week for 45 mins.

Don’t cut too aggressively if you plan to cycle soon (aggressive cutting can tank your test, if you go from that to a cycle which will also suppress your test it’s a tougher recover after cycle as natural test has been lower longer).

Good luck brother
 
Blythy

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Impossible to calculate calories especially accurately without knowing your activity level but at 6 ft, 97kg and an assumption you train hard 4 times a week I’d guess at maintence being 3,000 to 3,250 (but if you google AMR calculator you’ll find loads of sites you can input your data and get a better idea - I could be a touch high).

Personally I’d just take 300 off maintenance (I.e a small deficit to avoid much if any muscle loss) and keep protein high (like 1.5g per lb be) - split fats and carbs however you feel suits you better.

Keep training hard and add in some LISS cardio (I like this fasted first thing in the morning but the science is grey on whether that’s best - basically do it whenever is easiest for you) 3 x a week for 45 mins.

Don’t cut too aggressively if you plan to cycle soon (aggressive cutting can tank your test, if you go from that to a cycle which will also suppress your test it’s a tougher recover after cycle as natural test has been lower longer).

Good luck brother
Thank you brother support from you all is amazing
 
BEAST73

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You have a great foundation Bro! I would train 4-5 times a week with moderate volume,moderate heavy lifting,and compound training with a level of high intensity. Cardio HIIT for 20-30min twice a week,after weight training. Calories 2000-2500 daily
 
Blythy

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You have a great foundation Bro! I would train 4-5 times a week with moderate volume,moderate heavy lifting,and compound training with a level of high intensity. Cardio HIIT for 20-30min twice a week,after weight training. Calories 2000-2500 daily
Beast my brother thank you so much means alot your advice been amazing thank you
 
BEAST73

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Beast my brother thank you so much means alot your advice been amazing thank you
No Problem Bro! That’s why We are all here,helping one another. Once upon a time, I was Struggling with health issues and weight loss. I found the right information and motivation here on AM..

Keep the LightHouse Shining for People to find their way!
 
DemntedCowboy

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I would also with BEAST73 reccomendation of 2000-2500 calories a day with hitt cardio. Try to break it up into a 50% protien, 30% healthy fat, 20% carb breakdown... And feel free to post pics and updates in the Nuuudddz bank thread
 
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A good question. I know plenty of people out there who dream about losing body fat but they have no idea on how it can be done. Well, let me take a few minutes here to explain what you need to do to lose body fats at home.
First and foremost, hitting the gym running in inevitable. And even when you do so, you will get a few body fats hanging around your belly or hips. The secret is to shift your exercises to target those trouble spots.
Ensure that the training you embrace leads to a lot of sweat. This is the only way you will manage to burst the fat cells and burn more calories.
Perform lunges- they entail pushing up and down. They help get rid of unwanted pounds.
Secure 30 minutes of jogging every day. They elevate the heart rate and ensures that the body is in a fat burning state. This helps to boost metabolism and it will help you to continue burning calories. Running boosts metabolism and sets the body in a state where it continues burning fats even when you are through with your workout.
Body movement- they are key to helping you lose fats. However, it is mandatory that you focus on the entire body movement. Adapt exercises that involve multiple muscle movement. Also, train your muscles to walk together these types of movement give a coordinated workout and helps to burn fats.
 
muscleupcrohn

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A good question. I know plenty of people out there who dream about losing body fat but they have no idea on how it can be done. Well, let me take a few minutes here to explain what you need to do to lose body fats at home.
First and foremost, hitting the gym running in inevitable. And even when you do so, you will get a few body fats hanging around your belly or hips. The secret is to shift your exercises to target those trouble spots.
Ensure that the training you embrace leads to a lot of sweat. This is the only way you will manage to burst the fat cells and burn more calories.
Perform lunges- they entail pushing up and down. They help get rid of unwanted pounds.
Secure 30 minutes of jogging every day. They elevate the heart rate and ensures that the body is in a fat burning state. This helps to boost metabolism and it will help you to continue burning calories. Running boosts metabolism and sets the body in a state where it continues burning fats even when you are through with your workout.
Body movement- they are key to helping you lose fats. However, it is mandatory that you focus on the entire body movement. Adapt exercises that involve multiple muscle movement. Also, train your muscles to walk together these types of movement give a coordinated workout and helps to burn fats.
There’s no such thing as spot reduction or targeting fat loss on a certain body part. Sweating also isn’t a sufficient indication of effectiveness or calories burnt. I can sweat sitting still in a sauna, and not sweat working out in AC.
 
Old Witch

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There’s no such thing as spot reduction or targeting fat loss on a certain body part. Sweating also isn’t a sufficient indication of effectiveness or calories burnt. I can sweat sitting still in a sauna, and not sweat working out in AC.
Certain drugs or supplements may have spot targeting effects, however yes with diet and training there are no spot reductions for fat. The body takes it off wherever it will.
 
muscleupcrohn

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Certain drugs or supplements may have spot targeting effects, however yes with diet and training there are no spot reductions for fat. The body takes it off wherever it will.
Wouldn’t the drugs really just target different types of fat tissue (ex: VAT, BAT, etc.)? Yes, some body parts may have higher concentrations of a certain type of fat, but it’s still not so much “spot” targeting as it’s targeting that type of fat that happens to be more common in said body part. Maybe I’m being pedantic, but I do think there is a distinction of sorts there.
 
Chados

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Wouldn’t the drugs really just target different types of fat tissue (ex: VAT, BAT, etc.)? Yes, some body parts may have higher concentrations of a certain type of fat, but it’s still not so much “spot” targeting as it’s targeting that type of fat that happens to be more common in said body part. Maybe I’m being pedantic, but I do think there is a distinction of sorts there.
Yeah I agree. I don't believe anything will target a certain area, it goes against anything I've ever read but hey science might catch up. In fact I'm quite sure it will exist one day.
 
tyga tyga

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Google it.
Thanks for the response? You don’t want to contribute to discussion? Genetic variants influence the effectiveness of dietary regimes for body fat loss.

FYI *im not trying to argue*
 
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Brother, the best way to work out your body fats is to hit the gym running. Four days of training should see you lose fats and grow lean muscles. Also, you must watch what you eat otherwise working hard and eating everything that comes your way will not give you the desired results.
 
YoungThor

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The order in which certain body parts lose fat is genetically predetermined and is often the reverse order in which you put it on. So if you get love handles first and the last thing that gets fat on you is your face then when you lose fat the first thing to come off will be face fat and the last thing you lose will be the love handles. You can’t just work your lower back and obliques and expect to spot reduce fat in that area. That’s what BEAST73 was talking about I believe.
 
Chados

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The order in which certain body parts lose fat is genetically predetermined and is often the reverse order in which you put it on. So if you get love handles first and the last thing that gets fat on you is your face then when you lose fat the first thing to come off will be face fat and the last thing you lose will be the love handles. You can’t just work your lower back and obliques and expect to spot reduce fat in that area. That’s what BEAST73 was talking about I believe.
The fact that you have genetics to add fat on legs rather than belly is often true with women and the fatcells you'll add will always be there, just because you drop weight doesn't mean you'll have abs.

I for example have always had abs but it's still the place ill add fat first while also being the place I lose first. If I drop weight since my face is just extremely Caucasian, high cheek bones, (bony kinda face) Its very noticible too and I can have the same bodyfat on my belly but my face looks skinnier from just 10lbs drop (mostly water retention)

Not sure it's (reversed) but the belly can be quite hard since there not much big muscles to fill up. A bit speculation but that's what I get
 
BEAST73

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When we all decide to lose weight,fat,and build muscle,everyone process is different,due to genetics.
 

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