Refer to title I’ve obviously lost some degree of fat but it doesn’t look like 10 lbs.

How much more do I have to go? Is my estimate of about 16-17% reasonable? I want to get fully lean for once in my life so a. I can feel good about my own appearance and accomplishments b. Give myself a good runway for bulking.

Not entirely sure when I plan on stopping, probably somewhere in the vicinity of 10% give or take a percent or two.

6’0 Lifting 3 years

S-365 B-255 D-405

I know my lifts and physique aren’t the most impressive for the time I’ve been lifting but I started in a really bad place

Don’t have access to a fancy machine to help me gauge it. What’s your guys best estimate?

Currently on a cut, trying to get an estimate on my body fat percentage so I can see about how much more weight to lose. If I had to guess I’d say I’m around 14% but let me know if I’m wrong lol

i know i have no booty lol i cannot grow my glutes to save my life, even when I was a chubby girl I had no booty. bad genetics, rip.

Pic on the left is me 5 years ago, 34 years old, at 170lbs, after 250 days of super strict dieting, not partying, pretty much just living a lifestyle conducive to being fit.

The pic on the right is me currently, 39 years old 180lb ish, eating pretty much whatever I want, partying occasionally and working out a few times a week, low amount of attention to fitness.

I don’t really feel like I’ve gained much muscle after my newbie gains in my mid 20s.

I recently had my blood work done and my total T is only 309.

I don’t really care about being super lean anymore I’d actually like to get bigger, like security guard vibes. Could I get bigger at my age naturally? Should I join the dark side? TRT? I need some guidance on where to go from here.

It’s been like a year now and my weights haven’t progressed much while I picked up a few injuries

After 5 years of being 100% consistent I've finally reached my best state yet. No im not the biggest but I've managed to reach a state I'm happy with, being able to be lean and still decently strong. At this weight I'm still able to bench 225 for 9 reps, deadlift 425 for 2, and squat 405 for 3. My goals when I started lifting vs now have drastically changed and that's ok because it's all part of the process.

The goal is 10% by 1 October, how close am I? I’m currently 5 1/2 months into the cut, 72kg 180cm down from 83.5kg

i used to be 120 kgs now im weighing in at 72 , i have veins all over including the legs but no abs? whats going on? any advice ,any ab movements to help get those boxes on my stomach?

Hey guys,

I just wrapped up a long cut and wanted to share my journey + current plan. I’ll attach pictures for context. Would appreciate feedback on my lean bulk strategy, especially regarding the right surplus.

My journey 2025 so far (lifting for years but more as hobby - mostly bad nutrition and too much alcohol):

• Jan 6 – May 24: Cut from 78 → 68 kg (–10 kg)
  • Avg 1,866 kcal (1,900, reduced after 2 month to → 1,800) this would be based on my weight lost an average of 500 deficit per day, since I lost pretty accurately 2 kg per month.
  • 4x/week lifting (upper/lower), incline walking as cardio
  • Got very lean, “peak look” after carb loads

Image: See before & after (First Picture) + Outdoor

Then I went on 3 week vacation and could actually maintain weight and form (brought my protein with me and worked out as well) This was in June as part of my maintenance.

• May 24 – Aug 5: Maintenance around 2,200 kcal
  • Stable ~68 kg
• Aug 6 – Sep 1: Tried 2,300 kcal “lean bulk”
  • Actually my weight

My Plan from now on:

• Starting weight: 67.5 kg (149 lbs)
• Calories: 2,400 (~+200 over estimated maintenance)
• Macros: ~170 g protein, 60 g fat, 295 g carbs
• Goal: +0.25–0.3% per week (~0.17–0.2 kg / 0.4 lbs)
• Target: 70 kg by late Nov/early Dec (+2–2.5 kg in 3 months)
• Plan: Adjust +100 kcal if no upward trend after 3 weeks

Image: Current form - other 3 Pictures

My concern:
Since 2,300 kcal felt like maintenance, I’m unsure if 2,400 will be enough of a surplus to actually move the scale. While in my diea it seems that I hit 500 kcal deficit perfectly 2200 seemed to be my maintenance. However, at 2300 I seem to have lost weight - at least I didnt gain. This, besides I track extremely precise and I dont cheat meal at all.

I often read 100 surplus is enough, but even that I track everything I eat with a scale I think its barely impossible to measure 100 kcal precise. I’d rather stay lean and gain slow than overshoot, but don’t want to spin my wheels either. Especially since I feel and actually am very skinny in a T-Shirt, which is annoying.

👉 Based on the pics I’ll add: do you think this plan makes sense, or should I push the surplus harder (e.g. 2,500–2,600 kcal)?

Thanks for any input.

I can't figure out what my body fat% is. My scale says it's 14%, the zozofit app told me 8.1% when I scanned today, and a couple weeks ago the Navy method calculator told me 10% and I've lost some since then. I'm 29, 6' 1", weighed 163 lbs today, I weighed 154 lbs a few days ago before I came off my fat loss diet. The extra weight would be some water and the extra food in my system. I've read that 11% is best for athletic performance, so I want to be around that or a little lower. I don't have a dexa anywhere near me.

Title says it all. What can I do to improve chest. How bad is it?

Training revolves around compound movements including

Squat, deadlift, bench, row, and overhead. Some calisthenics include dips & pull-ups (both weighted).

What other areas look like they need improvement? Is my physique bad? If you can give a body fat % estimate that would be appreciated at well.

Thank you and whey men! (Gainz version of Amen)

Posted on here a while ago and a lot of people recommended that I go into a slight surplus. I ended up doing that (around 250-300 cal) and I need opinions on if I should keep going with it or not. My goal is to compete in my first show in April so I’m not sure if I should go into an even larger surplus for a few months before prep or not.

I made a post on here last week asking for advice on whether I should go on a bulk or a cut. One individual, whose name I have blurred out because I don’t want them getting harassed, decided it would be appropriate to call me “fat as fuck” and (based on his use of the phrase lmao) seemingly laugh at me even considering to go on a bulk.

I will admit going on a bulk in my current state would be a terrible idea and that it was foolish to consider it. However, with that being said, I do not think this excuses this individuals abusive language towards me. Everyone else who replied to my post was straightforward with me about my problems and didn’t have sugarcoat anything.

They were honest in telling me what I needed to hear, something that I greatly appreciate them for. The difference between there comments and the user in question is that they were still able to do so in a professional manner without using insults or derogatory language. When I confronted said user through private messages, you can clearly see they used the common (but wildly incorrect) excuses of “i’M JuSt tELliNg yOu wHaT YoU NeEd tO hEAr” and “i’M jUsT bEiNg HoNEst”.

While honesty is important in telling people they have problems they need to address, it is important to remember that you can be honest while still being respectful. This is evident quite literally every other comment under my post who, as previously stated, were blunt while still managing to be polite. The honesty excuse is one often used by bullies to try and justify their harmful comments. There is a quote I like that perfectly sums up that perversion of “honesty”: “Honesty without empathy is just rudeness cruelty”

For reference I am 175lbs 6’2M 18 and I eat 1900 calories a day. I would definitely not say I am a beginner either and it isn’t that I “don’t track my calories properly” or “Im eating more than I think” I weight every fucking piece of food that goes in my body. It is very weird for me as I have cut before and had no problems. The only thing I can guess is that Im gaining muscle as well. I know it could be hormonal but I have no other signs of anything of the sort. Someone help!

We analyzed a large dataset of our DEXA scans in order to examine body fat percentage trends across different demographics. For instance, among females aged 18–24 the average body fat is 30.5%. For males ages 25-29, it is 22.1%.

This info can help contextualize individual results when tracking body fat percentage over time. The percentile table and data within the blog applies insights from our dataset to help you explore how these trends might relate to your own demographics.

107kg (lots of water weight lately…) 198 cm

I'm around 167cm 64-63kg and 17 years old im 4 months into cutting thinking to go to 60kg to get rid of the lower belly fat

bf estimations would be appreciated

Hi everyone, I started working out 4 months ago. I was 195 lbs and stayed the same. My goal is to lose some fat while continuing to improve muscle mass. Could I get an estimate of my current bf%?

Check other post for more details if you want to help me, thank you

I will take this cut to end of August with 3lbs loss per week I think then recomp till December