Too much. >25%.
Epic 4th post, lurk master.
You’re not serious, are you?
Body: Not bad. Need to fix that right shoulder though. Freaky elongated trap.
My suggestion: Stretch out your pec and concentrate on dumbbell shrugs.
I wish the best to you.
Does it matter? It needs to go down. Significantly. Then when you are lean you need to add more muscle. After that, worry about percentages, don’t get hung up on numbers this early.
OK, I have started back at the gym this month and i plan on go strictly every week. I would like my body fat to be in the 7-8-9% region. For this will i need to cut carbs? I dont want to cut carbs as i have heard it makes you sweat a lot.
You will need to post what you eat on a daily basis for somebody to answer your question.
Give us a list of the foods you eat and the total calories, fats, carbs and protein for the day and we can go from there.
OK, I have started back at the gym this month and i plan on go strictly every week. I would like my body fat to be in the 7-8-9% region. For this will i need to cut carbs? I dont want to cut carbs as i have heard it makes you sweat a lot. [/quote]
The first 10-15 lbs should come off really easily provided you do things halfway right. This means NOT starting with every “get ripped quick” trick known to man. Pace yourself and allow for progress.
First: Start lifting. Do this to GAIN mass/size, otherwise when you DO lose fat, you’ll just look like a Kenyan marathoner, which is about as bad as skinny-fat. If you’re just starting hit up any of the tried and true beginners programs that focus on full body 3x a week.
Eat. Eat clean, whole foods rich in nutrients, and cut out crap. Cut out booze, soda, processed shit, and other empty calories. Add water, veggies, fiber, and lean meat, with good fats from nuts/nut butter and oils. This alone will take care of the first 10-15 lbs if you’re doing step 1 right.
Measure progress, but not 3x a day. Weight fluctuates, so try to time measurements at the same time, and do it 1-2x a week. As long as you’re trending in the right direction, you’re golden. If you stagnate or go up, then you can…
- Remove more calories. Not recommended, since you need to gain mass, though.
- Add cardio. Only 1 or 2 sessions a week at first. 10-20 mins of sprints on foot or bike, HIIT style. Don’t just get on the treadmill at 2 mph for 90 mins.
- Adjust macros. This would be the “reduce carbs” part, though there are tons of ways to do it. Carb cycling or carb timing is usually recommended rather than just cutting them out.
- Add supplements. Things like caffeine or other fat burner/thermogenics can work, but don’t START there. Again, once your body gets used to something, to push through the next plateau, you have to have another “trick” left.
Start with just clean eating and good lifting for at least 4 weeks. You’ll be pleasantly surprised. If you still need help after that, you can add in tricks one at a time.
Also, for reference, (TRUE) single digit BF% is getting close to fitness model level. 4-6% is like contest shredded. So…maybe you need to really look at what the #'s look like in real life before setting goals on paper. To get to 6-7%, you’re going to be counting macros and timing meals, working your ass off, and it’s very hard to MAINTAIN that level. You can maintain a decent 6pack and serratus at 10-12% pretty easily, for reference.
Just food for thought.