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  • 01-12-18, 3:22 pm (EST)

    Where's all my body fat? Here's the answer

    January 12, 2018, 3:22 pm

    So I have been figuring out how to ask this and what is going on.

    Here's two pics of me from the side. In one i have my stomach poking way out but I find that during the day my normal posture is the other picture.

     

    I last measured by body fat at 15% and to be honest on how I feel, the rest of me looks much better.

    As far as lining up my meal plan, I am currently eating and sticking to a meal plan of my TDEE + 250 calories. And I have made progress but this stomach is hanging around still.

     

    Do I have to just wait and go into a deficit in order to cut this down?  At 5' 8" and 172 lbs, should I continue to lean bulk or should I try doing a deficit for a couple of months?

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  • 01-12-18, 11:12 pm (EST)

    Where's all my body fat? Here's the answer

    January 12, 2018, 11:12 pm
    Posted by: STEMJeff

    So I have been figuring out how to ask this and what is going on.

    Here's two pics of me from the side. In one i have my stomach poking way out but I find that during the day my normal posture is the other picture.

     

    I last measured by body fat at 15% and to be honest on how I feel, the rest of me looks much better.

    As far as lining up my meal plan, I am currently eating and sticking to a meal plan of my TDEE + 250 calories. And I have made progress but this stomach is hanging around still.

     

    Do I have to just wait and go into a deficit in order to cut this down?  At 5' 8" and 172 lbs, should I continue to lean bulk or should I try doing a deficit for a couple of months?

    If your bodyfat is truly at 15%, going into a calorie deficit to lose additional body fat is fine as long as you are OK with your current size. You will lose some mass when cutting but if you keep your deficit in the 250-500 range, do it slowly, and still eat wholesome foods in the right macro ratios you should be fine.

     

    John

    34 years of lifting and nutritional experience and resident "old man" :-)
    MS Athlete and past Super Hermanite since 2013.

  • 01-13-18, 12:05 am (EST)

    Where's all my body fat? Here's the answer

    January 13, 2018, 12:05 am
    Posted by: STEMJeff

    So I have been figuring out how to ask this and what is going on.

    Here's two pics of me from the side. In one i have my stomach poking way out but I find that during the day my normal posture is the other picture.

     

    I last measured by body fat at 15% and to be honest on how I feel, the rest of me looks much better.

    As far as lining up my meal plan, I am currently eating and sticking to a meal plan of my TDEE + 250 calories. And I have made progress but this stomach is hanging around still.

     

    Do I have to just wait and go into a deficit in order to cut this down?  At 5' 8" and 172 lbs, should I continue to lean bulk or should I try doing a deficit for a couple of months?

    @stemjeff What's your main goal? To get shredded or to add size? If you're not a newbie to lifting you can't do both, so you have to proritize one or the other. You could cut down a bit more to get rid of some of that stubborn fat, then go into a lean mass phase where to aim to gain minimal fat. Or you could go straight into a lean mass phase from here, but no that you're unlikely to drop any of that fat you already have.

     

    Also, it might be that your posture makes your gut look bad.. did you see this video I made?

     

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 01-13-18, 9:31 am (EST)

    Where's all my body fat? Here's the answer

    January 13, 2018, 9:31 am
    Posted by: jmboiardi

    If your bodyfat is truly at 15%, going into a calorie deficit to lose additional body fat is fine as long as you are OK with your current size. You will lose some mass when cutting but if you keep your deficit in the 250-500 range, do it slowly, and still eat wholesome foods in the right macro ratios you should be fine.

     

    John

    @jmboiardi I always get the biggest measure on my BF calipers is at my stomach. When I last did it and got 15% i thought it would be higher.

     

    I want to gain size but I also want to look good and do that efficiently. Is it easier for me to lean bulk while at a lower BF? If so I am ok staying at my size while lowering my BF.

     

    @scott_herman Thank you for sharing that video. I had not seen that before. I will try out those tips!

     

    I think I want to look shredded first and then bulk up. If I recall, it should be easier for me to lean bulk at a lower BF? I have pretty much been in a bulk for about 5 months but only seriously tracking calories for a month. Before I had guidelines and stuck to those. I went from 164 to 172 and did add size around my arms and chest for the first time ever.

     

    I did a new meal plan calculation and got the following. I did 172 lbs, 5'8", 37, light activity, 15% BF, 1.5 protein, 0.45 fat.

     

    Calorie goal: 2118

     

    Protein: 219 g

    Fat: 70 g

    Carbs: 153 g

     

    How does this look? I've been doing your PPL program but I have had to shorten the workouts in the gym just a bit due to a 45 minute time constraint so that's why I went to lighter activity.

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  • 01-13-18, 10:06 pm (EST)

    Where's all my body fat? Here's the answer

    January 13, 2018, 10:06 pm
    Posted by: STEMJeff

    @jmboiardi I always get the biggest measure on my BF calipers is at my stomach. When I last did it and got 15% i thought it would be higher.

     

    I want to gain size but I also want to look good and do that efficiently. Is it easier for me to lean bulk while at a lower BF? If so I am ok staying at my size while lowering my BF.

     

    @scott_herman Thank you for sharing that video. I had not seen that before. I will try out those tips!

     

    I think I want to look shredded first and then bulk up. If I recall, it should be easier for me to lean bulk at a lower BF? I have pretty much been in a bulk for about 5 months but only seriously tracking calories for a month. Before I had guidelines and stuck to those. I went from 164 to 172 and did add size around my arms and chest for the first time ever.

     

    I did a new meal plan calculation and got the following. I did 172 lbs, 5'8", 37, light activity, 15% BF, 1.5 protein, 0.45 fat.

     

    Calorie goal: 2118

     

    Protein: 219 g

    Fat: 70 g

    Carbs: 153 g

     

    How does this look? I've been doing your PPL program but I have had to shorten the workouts in the gym just a bit due to a 45 minute time constraint so that's why I went to lighter activity.

    @stemjeff yes you remembered correctly - you'll likely have an easier time adding lean mass when your bodyfat % is a bit lower, so makes sense to cut down a bit more, especially seeing as you've been in a surplus for the last little while.

     

    Those numbers look pretty good.. personally I'd like to see fat go up a little bit, but it's not too bad at the moment. If you're doing PPL, even if the workouts are shorter, I would still say that's moderate activity. That would mean your calories needed for maintenance would increase, and might also mean you can increase your calories for cutting a bit more too. You don't want to cut too fast or too drastically or you'll risk losing more muscle mass than you'd like - so try a deficit of about 250-300 calories initially at least.

     

    If you do end up increasing the current calories, try bumping up the fat.

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 01-14-18, 8:30 pm (EST)

    Where's all my body fat? Here's the answer

    January 14, 2018, 8:30 pm
    Posted by: Scott_Herman

    @stemjeff yes you remembered correctly - you'll likely have an easier time adding lean mass when your bodyfat % is a bit lower, so makes sense to cut down a bit more, especially seeing as you've been in a surplus for the last little while.

     

    Those numbers look pretty good.. personally I'd like to see fat go up a little bit, but it's not too bad at the moment. If you're doing PPL, even if the workouts are shorter, I would still say that's moderate activity. That would mean your calories needed for maintenance would increase, and might also mean you can increase your calories for cutting a bit more too. You don't want to cut too fast or too drastically or you'll risk losing more muscle mass than you'd like - so try a deficit of about 250-300 calories initially at least.

     

    If you do end up increasing the current calories, try bumping up the fat.

    Thank you @scott_herman for your help and insight.

     

    I recalculated using moderate activity and got a calculated amount of 2285. I refigured my macros to the following:

     

    Protein: 219 g

    Fat: 91 g

    Carbs: 148 g

     

    Your calculator gave me 79 and 177 for fat and carbs, so I shifted the carbs down and fat up.

    I'll try this and note my progress on Sunday by taking another BF measurement. This week I am changing the schedule slightly and doing Circuit A, Push A, Pull A, Legs A, then Circuit B.

     

    Thanks again!

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  • 01-15-18, 5:04 am (EST)

    Where's all my body fat? Here's the answer

    January 15, 2018, 5:04 am
    Posted by: STEMJeff

    Thank you @scott_herman for your help and insight.

     

    I recalculated using moderate activity and got a calculated amount of 2285. I refigured my macros to the following:

     

    Protein: 219 g

    Fat: 91 g

    Carbs: 148 g

     

    Your calculator gave me 79 and 177 for fat and carbs, so I shifted the carbs down and fat up.

    I'll try this and note my progress on Sunday by taking another BF measurement. This week I am changing the schedule slightly and doing Circuit A, Push A, Pull A, Legs A, then Circuit B.

     

    Thanks again!

    Awesome @stemjeff, those numbers look like a good starting point! Let us know how you go!

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 01-20-18, 10:46 am (EST)

    Where's all my body fat? Here's the answer

    January 20, 2018, 10:46 am

     

    I've dialed in my meal plan pretty well and took a BF and weight measurement this morning.

     

    I feel I made a much more accurate BF measure by making sure I pulled away the fat from the measurement places and got reliable pinches before recording the numbers. I don't remember what the measurements were last time, but I know that my chest and thigh measurements were higher than last time. I still ended up with a measure of 15%, which tells me that my BF was likely (read: definitely!) higher.

    My weight is now 168 as of this morning for a 2 pound loss, so my 2300 calorie macro setup is working. I'm gonna stick to it for another week and adjust from there.

    Hard Gainer
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  • 01-21-18, 1:03 am (EST)

    Where's all my body fat? Here's the answer

    January 21, 2018, 1:03 am
    Posted by: STEMJeff

     

    I've dialed in my meal plan pretty well and took a BF and weight measurement this morning.

     

    I feel I made a much more accurate BF measure by making sure I pulled away the fat from the measurement places and got reliable pinches before recording the numbers. I don't remember what the measurements were last time, but I know that my chest and thigh measurements were higher than last time. I still ended up with a measure of 15%, which tells me that my BF was likely (read: definitely!) higher.

    My weight is now 168 as of this morning for a 2 pound loss, so my 2300 calorie macro setup is working. I'm gonna stick to it for another week and adjust from there.

    That's great to hear and see you are making progress @stemjeff! Losing 1-2lbs a week is HEAPS so you can definitely be happy with that. Best to drop weight slowly so that you can preserve as much muscle as possible 💪 Keep it up!

    Need 1 on 1 coaching? Send me a direct message to learn more!

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