Question:
Need some BF% (before and after) help~
Hi Guys,
Need some input and comments. I have no idea what my previous BF% was, nor do I know what it is now.
I'm not really trying to be a "bodybuilder", per se, because I am an athlete, but I would like to slim down, add strength, and just be in better shape. Looking good doesn't hurt either. =).
Help me out with my before and after BF% help. I think I want to get to about 10-11%, but I honestly have no idea where I'm at. Also, what areas do you see me lacking in terms of size?
P.S. Sorry the pictures are so crappy... I have no phone other than my camera phone, and I took the pictures myself in the mirror. =(
January 26, 2007
June 6, 2007
I will take some more pics at the end of this month for some more help.
Thanks! I'm a complet newb, but I have read a lot of these helpful articles and posts, and it's helping at the gym!
i'd say 15% to 10% good job...keep it up!
i'd say 15% to 10% good job...keep it up! I really doubt that's 10%...I would say 19-20% to 15-16%
I really doubt that's 10%...I would say 19-20% to 15-16% I would probably agree with this... I don't know if I'm 10%... I would say maybe 14%-15% in the second?
Anyone else with some experience gaging this stuff from photos? (I know photos are not a very accurate way to predict BF%).
Thanks!
Yep, I'd say about 19% to 14%. Good job man, keep it up!
Yep, I'd say about 19% to 14%. Good job man, keep it up! Any recommendations on what I should focus on?
Any recommendations on what I should focus on? chest, abs , and traps. mainly chest.
How long between pics? Awesome progress. Repped
nice job
it looks like ur at about 13-14%...great cut man keep goin till u see those abs.
nice job Yep, I'd say about 19% to 14%. Good job man, keep it up! it looks like ur at about 13-14%...great cut man keep goin till u see those abs. Thanks guys! I'm doing my best! I should have even better pictures up soon of me right now... I'm probably down a couple BF%.... these last few % are hella hard to lose, I'll admit... not as easy as the first few for sure.
15% BF (ish)
chest, abs , and traps. mainly chest. Thanks, Nick, for the recommendations.
I've always considered my chest to be a strong point (I upped my 1RM to 255 recently), and it didn't help that it was hard to flex the pecs when I was posing that way (holding a camera).
In any case, I'll work on my chest some more. To be honest, I focused a lot on my back recently, and maybe my chest didn't get enough work (until recently, after my back evened out). I realized that I could only do about 3 pull ups, and that was not a good benchmark.
I can do about 12-13 pull ups in a sitting now, which may not be much to you guys, but it's a tremendous confidence builder for me.
Thanks!
How long between pics? Awesome progress. Repped Thanks, blankall....
I think I posted it in the original post, but the first set of pics were on 1/26/07, and the second were on 6/6/07, so a little more than 4 months.
Keep in mind that I suffered torn cartilage back in April/May in my right knee while playing basketball, and it required surgery (which I had on 7/2/07). So I've done this cut without cardio.... diet, heavy sets and circuit training were my staples.
My program...
A few people have PM'd me asking my for my training program. I take the requests as compliments. Thanks, guys~
To be honest, losing fat was not my primary goal. Meaning, I wasn't specifically going for fat loss, although I knew I would lose fat too.
I'm more of an athlete than a bodybuilder, so everything I do in the gym is to get stronger and faster and more explosive. Unfortunately, I tore some cartilage in my right knee around April/May which required surgery, which I had done on 7/2/07. It might have been a blessing in disguise, as I took the time to focus on my strength.
So keep in mind that I lost all the fat I did without much cardio (knee), without squats or heavy leg days (again, that knee), and without being able to play much basketball (which is a fat killer if you play the way I do).
I don't have any leg workouts in there because of my knee. But if my knee were legit (it's getting better), squats, deads, calf workouts... all of that would be in there. (I've recently started to do leg presses and calf workouts as part of my Physical Therapy! And Sumo Deadlifts with a light weight!).
Here's my plan:
I worked out every lunch at work at the gym (my work is flexible), for about 45 solid minutes of lifting. A few times a week (usually Mondays, Wednesdays, and Thursdays) I did two-a-days, where I exercised again in the evening. I still did my normal workout during lunch (I didn't split things up), but in the evenings I'd just do some things that I didn't get to do - fun exercises, core work, really isolated/specific exercises. That way, I wouldn't skip my main workout, and anything I did in the evening would be gravy.
I focused on larger muscle groups, and really minimized arm isolation exercises. This seemed to help my fat loss and keep my strength gains going.
-------------------------------------------------------------
So onto the actual workouts. Keep in mind that the stuff here isn't a list of everything I did - I'm only listing a few "staples" to my workouts. I varied them and alternated them to mix things up (P.S. It's nothing special, really.... just balls to the wall lifting):
Monday: Chest day (everyone's favorite day). Flat Bench Press, Incline DB Press, Cable Flys, and every type of push up you can imagine.
Tuesday: Back and Biceps. Back: Wide-grip Pull-ups, Seated Rows, Back Extensions, Barbell Bent-Over Rows, Lat Pulls. Biceps: Close-grip Chin-ups, DB Curls, Barbell Curls, 21's.
Wednesday: Shoulders and Triceps. Shoulders: Military Press, One-armed DB Push Press (neutral grip), Lateral/Front DB Raises (often supersetted), Arnold Press. Triceps: Cable kickback, Dips, Forehead crushers, close-grip push ups, W-handle Cable Extensions.
Thursday (or Wednesday, and switch): Rest, play some golf (haha), Foam Roll work and stretching.
Friday: Circuit Training. I do as much of everything as I can squeeze in during lunch. Bench, Military Press, Push Press, BB Curls, Triceps Extensions, whatever. I just keep moving to whatever is available. I alternate muscle groups between exercises so I can do more.
Thanks!
Hi Guys,
Need some input and comments. I have no idea what my previous BF% was, nor do I know what it is now.
I'm not really trying to be a "bodybuilder", per se, because I am an athlete, but I would like to slim down, add strength, and just be in better shape. Looking good doesn't hurt either. =).
Help me out with my before and after BF% help. I think I want to get to about 10-11%, but I honestly have no idea where I'm at. Also, what areas do you see me lacking in terms of size?
P.S. Sorry the pictures are so crappy... I have no phone other than my camera phone, and I took the pictures myself in the mirror. =(
January 26, 2007
June 6, 2007
I will take some more pics at the end of this month for some more help.
Thanks! I'm a complet newb, but I have read a lot of these helpful articles and posts, and it's helping at the gym!
Answer:
i'd say 15% to 10% good job...keep it up!
Answer:
i'd say 15% to 10% good job...keep it up! I really doubt that's 10%...I would say 19-20% to 15-16%
Answer:
I really doubt that's 10%...I would say 19-20% to 15-16% I would probably agree with this... I don't know if I'm 10%... I would say maybe 14%-15% in the second?
Anyone else with some experience gaging this stuff from photos? (I know photos are not a very accurate way to predict BF%).
Thanks!
Answer:
Yep, I'd say about 19% to 14%. Good job man, keep it up!
Answer:
Yep, I'd say about 19% to 14%. Good job man, keep it up! Any recommendations on what I should focus on?
Answer:
Any recommendations on what I should focus on? chest, abs , and traps. mainly chest.
Answer:
How long between pics? Awesome progress. Repped
Answer:
nice job
Answer:
it looks like ur at about 13-14%...great cut man keep goin till u see those abs.
Answer:
nice job Yep, I'd say about 19% to 14%. Good job man, keep it up! it looks like ur at about 13-14%...great cut man keep goin till u see those abs. Thanks guys! I'm doing my best! I should have even better pictures up soon of me right now... I'm probably down a couple BF%.... these last few % are hella hard to lose, I'll admit... not as easy as the first few for sure.
Answer:
15% BF (ish)
Answer:
chest, abs , and traps. mainly chest. Thanks, Nick, for the recommendations.
I've always considered my chest to be a strong point (I upped my 1RM to 255 recently), and it didn't help that it was hard to flex the pecs when I was posing that way (holding a camera).
In any case, I'll work on my chest some more. To be honest, I focused a lot on my back recently, and maybe my chest didn't get enough work (until recently, after my back evened out). I realized that I could only do about 3 pull ups, and that was not a good benchmark.
I can do about 12-13 pull ups in a sitting now, which may not be much to you guys, but it's a tremendous confidence builder for me.
Thanks!
Answer:
How long between pics? Awesome progress. Repped Thanks, blankall....
I think I posted it in the original post, but the first set of pics were on 1/26/07, and the second were on 6/6/07, so a little more than 4 months.
Keep in mind that I suffered torn cartilage back in April/May in my right knee while playing basketball, and it required surgery (which I had on 7/2/07). So I've done this cut without cardio.... diet, heavy sets and circuit training were my staples.
Answer:
My program...
A few people have PM'd me asking my for my training program. I take the requests as compliments. Thanks, guys~
To be honest, losing fat was not my primary goal. Meaning, I wasn't specifically going for fat loss, although I knew I would lose fat too.
I'm more of an athlete than a bodybuilder, so everything I do in the gym is to get stronger and faster and more explosive. Unfortunately, I tore some cartilage in my right knee around April/May which required surgery, which I had done on 7/2/07. It might have been a blessing in disguise, as I took the time to focus on my strength.
So keep in mind that I lost all the fat I did without much cardio (knee), without squats or heavy leg days (again, that knee), and without being able to play much basketball (which is a fat killer if you play the way I do).
I don't have any leg workouts in there because of my knee. But if my knee were legit (it's getting better), squats, deads, calf workouts... all of that would be in there. (I've recently started to do leg presses and calf workouts as part of my Physical Therapy! And Sumo Deadlifts with a light weight!).
Here's my plan:
I worked out every lunch at work at the gym (my work is flexible), for about 45 solid minutes of lifting. A few times a week (usually Mondays, Wednesdays, and Thursdays) I did two-a-days, where I exercised again in the evening. I still did my normal workout during lunch (I didn't split things up), but in the evenings I'd just do some things that I didn't get to do - fun exercises, core work, really isolated/specific exercises. That way, I wouldn't skip my main workout, and anything I did in the evening would be gravy.
I focused on larger muscle groups, and really minimized arm isolation exercises. This seemed to help my fat loss and keep my strength gains going.
-------------------------------------------------------------
So onto the actual workouts. Keep in mind that the stuff here isn't a list of everything I did - I'm only listing a few "staples" to my workouts. I varied them and alternated them to mix things up (P.S. It's nothing special, really.... just balls to the wall lifting):
Monday: Chest day (everyone's favorite day). Flat Bench Press, Incline DB Press, Cable Flys, and every type of push up you can imagine.
Tuesday: Back and Biceps. Back: Wide-grip Pull-ups, Seated Rows, Back Extensions, Barbell Bent-Over Rows, Lat Pulls. Biceps: Close-grip Chin-ups, DB Curls, Barbell Curls, 21's.
Wednesday: Shoulders and Triceps. Shoulders: Military Press, One-armed DB Push Press (neutral grip), Lateral/Front DB Raises (often supersetted), Arnold Press. Triceps: Cable kickback, Dips, Forehead crushers, close-grip push ups, W-handle Cable Extensions.
Thursday (or Wednesday, and switch): Rest, play some golf (haha), Foam Roll work and stretching.
Friday: Circuit Training. I do as much of everything as I can squeeze in during lunch. Bench, Military Press, Push Press, BB Curls, Triceps Extensions, whatever. I just keep moving to whatever is available. I alternate muscle groups between exercises so I can do more.
Thanks!