what BF %?
- Thread starter dafox
- Start date
supersize77
Member
you're pretty lean...I'd say 10 or a TAD under. like me, your only visible fat deposits are in your lower back...the last place it comes off, but once that area leans out, you'll be ripped.
dafox
Member
mine is lower back and lower abs
looks like it on me too... just getting rid of lower ab fat, but I'm not ever exactly trying to loose weight, usually just trying to gain. I have a hard time even putting on fat because of running for PT 2x a week. and I have a killer metabolism that is innate (from my parents)
KgTomCat
Well-known member
who are you asking??
dafox
Member
he's asking me... and yes, I do. Why? do you recognize me? :cheers:
dafox
Member
yah, I know... it was random. kind of a :wtf1: moment...
carpee
Well-known member
yea i see you in the fitness center all the time.
i squatted right after you the other day. i wear a hat in there all the time
dafox
Member
haha, yeah, I know who you are
We're always in there squatting about the same time on mon and wed... lol, who woulda known?
carpee
Well-known member
haha, yeah, I know who you are
haha i just randomly read this thread and i saw the pictures and was like that dude looks really familiar.
dafox
Member
haha, yeah. it's quite the coincidence
I wondered if anyone else who went here was also on these forums...
carpee
Well-known member
haha, yeah. it's quite the coincidence
i think a few people have trolled bodybuilding.com but i thought i was the only one who was actually on AM
dafox
Member
haha, you're so right. it's ridiculous. but yes, AM bonding awww
John Smeton
Legend
6-8. maybe more like 8. I have competed with guys down to 3-4 and it looks insane. you are leaner than 9-10 % in my opinion.
one thing is for certain you are not over 10 % at all. and again i say 7-8. nice abs by the way
one thing is for certain you are not over 10 % at all. and again i say 7-8. nice abs by the way
dafox
Member
Thanks! I've leaned out quite a bit in the past month... just haven't had much appetite, but it's working out ok I guess. My abs have always been my easiest part to maintain... guess I just got lucky there.
John Smeton
Legend
that how I see your body fat levels at objectively.
you have good ab genetics. lucky you.
did you use a stimulant or lean extreme?
dafox
Member
me run protodrol? nope, I'm only 20.
and I do use adrenalean, but I only use 2 pills like 3 days a week more for focus and energy than anything else...
dafox
Member
ok, well I'm in the Army, so I do PT 2x a week mon/wed at 0545. That consists of multiple sets of wide-arm, close-arm, regular, and decline push ups along with flutter kicks, sit ups, and a slew of other ab exercises I don't know the names for... then we run 40 min (intervals/sprints on mon, distance on wed)
Then I go to the gym (about 4PM) mwf and hit dumbell bench, calves, squats, pull ups/rows, bent rows, Arnold style shoulder press, weighted abs, and biceps/tri's if I feel like it... which I usually do. I try to make sure I hit every muscle group once... I switch up the order in which I do them, so some days I'll be tiring out one muscle group first and then another. I think the 3x a week thing (5x if you count PT) is called hypertrophy specific training?? idk, but that is what I do.
I would do splits, but I really don't have time to get in there and focus just on one muscle group. sometimes I switch up exercises like fly's for chest or barbell bench and throw in some lat pull-downs doing diff forms of pull ups too.
I'm a level one nursing major, and it is the hardest thing I've done in my life. I used to get straight A's... but yeah, so I only have about an hr in the gym 3x a week to hit all those groups. I would say the most important thing is just to actually get in the gym and do something...Beyond that, I try to get 7-8 hrs of sleep a night.
Diet: this has been a bit off for me this year (I don't have my caloric intake calculated). I eat at the cafeteria for pretty much every meal. I eat at least 4 bowls of cheerios a day (b/c the other sources of carbs aren't that great), pasta for lunch and dinner, yogurt with canned peaches at breakfast, and 2 glasses of chocolate milk at each meal, sometimes three (more for the protein than anything) If I don't eat at the cafeteria, I eat oatmeal in my apartment.
My protein intake has been rather low b/c the cafeteria meats are usually sodium loaded, fat loaded meats. I get most of it from my protein shakes (4 scoops on mon/wed, 1 scoop tues/thurs/sat, and 3 scoops fri). along with 5 g. of creatine monohydrate each day.
my snacks usually consist of 2-3 spread throughout the day and that's usually peanuts, rarely icecream.
I usually try to get a little more than I actually feel like eating. and base my calories off of that.
and thanks for the compliment moi.
Any suggestions for getting a better/symmetrical back?
carpee
Well-known member
deadlifts. heavy cable lat pulldowns
plus rows and stuff you're doing already.
i know traditionally people go 3 sets of 8-12 or whatever
but to get your strength up, pick a really heavy weight and do like 5-6 sets of 3
i did this for a few weeks with lateral raises for shoulders starting with 35's for 5 sets of 3 and now i do them consistently for 2-3 sets of 8-10
plus rows and stuff you're doing already.
i know traditionally people go 3 sets of 8-12 or whatever
but to get your strength up, pick a really heavy weight and do like 5-6 sets of 3
i did this for a few weeks with lateral raises for shoulders starting with 35's for 5 sets of 3 and now i do them consistently for 2-3 sets of 8-10
KgTomCat
Well-known member
i've started doing this for T-Bar rows, its working great, I really feel it in my whole back, love that $hit
dafox
Member
yeah, I should do deadlifts, huh? I started out the year doing them and it felt pretty good, but I may only do them one day a week, like fridays...
I like the more weight idea too. I'll mix it up some. :cheers:
carpee
Well-known member
its a good way to keep overall reps up, but also incorporate strength
dafox
Member
Haha, I was legitimately looking to see what people thought... no joke.
But I definitely see that it could be fishing for compliments. That was probably what was going on subconsciously. :cheers:
dafox
Member
8.98345%
Dang, now that's the most precise assessment I've seen yet. Quite the skill you have there! :joke:
And lighting really isn't the best in my room...
KgTomCat
Well-known member
yea you might be holding some water so i might be off by a view decimals LOL
emperorhorde
New member
do the pinch test.
tumtum
Member
damn your leaning down must be nice.. haha.. i've been "leaning" down and i'd sell my soul to the devil if a pizza would hinder my gains... and i've felt that way for at least 5 weeks