Body Fat Friday

Truth and beauty bombs. Fuck yes.

I would definitely say higher. More of a 23-24%.

I've mastered the ability to leap from one subreddit to another

Yes, that is Australian paparazzo Darryn Lyons. On a recent Celebrity Big Brother UK episode, he claimed that the procedure he underwent makes his natural abs come through. Sounds like BS to me, definitely looks like implants.

I once saw in a TV show that there's a procedure that strips the layer of between the muscle and the skin, thus the ripped look even in a fat person. Maybe that's the one he used.

They also said it's one of the top 3 procedures among men. The two others are silicone implants in the pecs and in the calves.

11% bf, 100% gay.

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Too much estrogen bro, eat moar oatz.

calorie counting, IF, fasted walks in the am, and weight training.

16% at max, probably closer to 15 and I'd go as low as 14. He has plenty of muscle separating, no real paunch or love handles. Could easily lose 2-3% and be very lean.

No, no anabolics, though I'm flattered that you'd ask. (I imagine most guys doing that stuff'd be way bigger than I am, heh!)

Supplements, just a multivitamin, a few caps of fish oil, and sometimes EC stack.

Workout is pretty straightforward. I've done Starting Strength, a three-day split, and reverse pyramid training. Right now, I do a pretty simple low-volume routine that's pretty similar to RPT, split into two days. I'll do one heavy set of each major movement (I'll do three for workout A and three for workout B), followed by a slightly lighter set. I aim to meet or beat my previous lift from the last workout. Then I leisurely do one or two sets of some light accessory work for those lifts. (I can go into more detail if necessary.) I find that this kind of intense, low-volume routine works pretty well for me in maintaining strength while cutting fat, without burning out. If I'm bulking up, I'll keep the intensity but maybe add some volume.

I'd say that when cutting down, diet is 80%-90% - most any lower volume routine that focuses on intensity with the core movements will suit most people. In my observation, it's only when people do silly things (like try a huge volume of intense movements, or intentionally cut back the weight to well-below what they are capable of handling) that they run into issues.

In terms of diet, my rules are to get a lot of protein (1g/lb) and eat at a deficit. I like steak, chicken, and fish for protein sources. I don't go nuts on going for healthy or "whole" foods or whatever. I do try to get some veggies and stuff, but as long as I'm eating a decent, mixed diet, I don't obsess over the little things. If I'm hungry when I wake up, I'll eat breakfast, but most of the time I don't eat for several hours after waking up, just 'cause I'm not all that hungry in the morning.

My dietary deficit is only about 500-600 calories per day, and I'm doing much better with that. I do lower-intensity cardio on days that I'm not lifting, usually one hour of fast treadmill walking at a moderate incline. I used to do a lot of higher-intensity cardio, but I'm finding that I respond much better to this while on a deficit.

Currently, in my pants. It's very hard to get a shot of your own legs in a mirror, though, and I dunno how useful it'd be for BF estimation purposes...

Great! Thank you!

This looks more like 5-6% to me, but maybe my estimations need refinement?

Can you discuss your 9-10% rating? The only body fat storage zones I see are left and right upper hip and a thin layer across lower belly. Everything else is well-defined.

Thanks! :)

Don't think so, here is me at 24% (measured with calipers)

Definitely very soon. I finish Smolov Jr for bench in a week and a half. Starting a cut then for sure.

When you say cut, do you mean just hitting the cardio hard while lowering your caloric intake? Is there more to it than that?

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Thanks. I just started Starting Strength a few weeks ago and have been trying to do as clean a bulk as possible (eating just over 300-600 calories over maintenance, with even split 1/3 carbs/fat/protein), since I'm cautious about any more fat gain. I like the strength improvements so far, and am worried about slowing them down with starting with a cut instead of bulk.

Do you think I'm on the right track? Or would you strongly recommend a cut first?

Hmm, thanks for the reply. Skinny fat is pretty much the opposite of what I'm going for to be honest, my end goal (other than being able to lift a lot) is a body with clearly defined muscles - abs, pecs, etc. I too've also been losing some weight with little effect on my physical appearance recently, started the summer at 165 I think, probably just from increased physical activity. Do you think it would make more sense to focus on losing some fat before trying to bulk up (the entire time still lifting weights, ofc)? (just trying to avoid skinnyfat! :D)

Please elaborate on 'cutting'

I'm at quite a similar level to FoxtrotSport's photo and want ideas on how to make it look schmexier.