Unhappy with how I look, bf estimate? What to do?

Hey guys, hoping to get some advice.

Stats:
Age: 19
Height: 1.81m
Weight: 101/ 102kg's

I've been bulking this year and it's been going well, progressively getting stronger and recently gaining some weight, reached my goal of getting to 100kgs but my stomach is definitely bigger and I have no real definition. I'm happy that I'm getting stronger and gaining weight but unhappy with how I look. I know the pictures are crap but does anyone have a slight estimate of my body fat?

Lastly would a transformation as such in the last picture be possible for me(no juice)? Should I try and cut as much fat as possible then clean bulk afterwards? Last time I tried to cut I lost the little bit of size I had and still wasn't quite lean, and still wasn't happy with how I looked, I'm really not sure what to do.

Any advice would be greatly appreciated.

 

 

 


 

*sorry if this thread is in the wrong section, posted via mobile device.

Outlaw #19 what's your lifting history and health knowledge like? Do we need to red pill you in fitness or are you clued up?

From there we have a starting point for advice.

Well I've been lifting for about 4 years now - first couple of years I was terribly misinformed with regards to diet and training though. I have been doing a lot of reading on this site and know alot more now than before but I do still have alot to learn.

Okay cool man.

Yeah totally possible, but bear in mind that those pictures hold no time frame, so that makes it even more valid IMO.

You'll need to rework your diet and add in cardio though.

Thanks man, that's good to hear, time frame I'd like to maybe cut for like 3 to 4 months?

Diet is currently as follows:

Breakfast: 6 eggs, 1 x banana, 80g rolled oats, 22x almonds

Lunch: 200g Lean beef mince and 100g brown lentils

Lunch 2: 200g skinless chicken breast with lettuce, tomato and 40g of Feta cheese

Lunch 3: 160g rolled oats with one scoop Protein powder

Post workout at gym: Whey protein shake, 1x banana

Post workout at home: 3x rice cakes, 200g skinless chicken

Supper: Vegetables and crumbed chicken/fish

Before bed: 1x tin tuna

According to myfitnespal

Calories: 3450
Protein: 326
Carbs: 294
Fats: 91

Usually only do cardio on a Saturday and Sunday as I have a 4 day split then rest 1 day in between.

Will definitely need to up my cardio but diet wise I'll pretty much just have to drop carbs and calories right?

I'm going to be honest, I drastically pulled back my diet advise lately because I help out on this site out of good fellowship, but in the meantime I could be getting paid by clients. So I refuse to spoon-feed, but see coloured comments for my opinion.

Outlaw #19 wrote: Thanks man, that's good to hear, time frame I'd like to maybe cut for like 3 to 4 months?

Diet is currently as follows:

Breakfast: 6 eggs, 1 x banana, 80g rolled oats, 22x almonds Big breakie, doesn't it bloat you though? I bet that would make a delicious smoothy.

Lunch: 200g Lean beef mince and 100g brown lentils Good on you. Lentils are far too under-rated IMO.

Lunch 2: 200g skinless chicken breast with lettuce, tomato and 40g of Feta cheese

Lunch 3: 160g rolled oats with one scoop Protein powder

Post workout at gym: Whey protein shake, 1x banana Depending on when previous meal was, the banana, and even whey might be over kill.

Post workout at home: 3x rice cakes, 200g skinless chicken

Supper: Vegetables and crumbed chicken/fish Why crumbled? Because they are cheaper?

Before bed: 1x tin tuna

According to myfitnespal

Calories: 3450
Protein: 326
Carbs: 294
Fats: 91

Usually only do cardio on a Saturday and Sunday as I have a 4 day split then rest 1 day in between. Consider doing after lifting, requires less willpower than on a separate day IMO.

Will definitely need to up my cardio but diet wise I'll pretty much just have to drop carbs and calories right?

You make good use of oats. I'm not being a dick, but what type of oats? Large flakes, groats, instant etc? It might sound trivial but IMO oats is one of the best carb sources, especially for muscle growth, and if your going to eat lots of it, you should e getting decent quality.


Cheers mate. Hope it makes sense and helps.

And props for having an anonymous mask lol, are you a /fit/izen? Or an activist?

I totally understand man, that's hundreds. And the breakfast doesn't really bloat me up but it does take a while to eat, I am always in a rush in the mornings so a smoothie sounds pretty good, will give that a try.

The lentils are great! Plus they cheap, just don't overdo it with them as I've heard they can give you the runs.

My last meal before gym is at around 2:30/ 3:00 and my post workout whey and banana is at around 5:30/5:45.

For supper I just eat what my mom makes, crumbed portions are cheaper plus it's enough for all of us.

I eat the Bokomo super quick morning oats which is just plain rolled oats.

I used to do 10 min of HIIT cardio after training but I don't think that was helping much, should rather maybe do 20-30 low intensity cardio.

And hahaha, /fit/izen hey but yeah, got it for Halloween last year.

How's it outlaw 19 furk just gave u some really good advice on diet but on the training side of it u really should do cardio on an empty stomach every morning for atleast 10mins some people will say no 3X a week is sufficient but just try it everyday and see where it takes u

Aweh Lex, I'm a fan of fasted cardio too. But like I mentioned above, since you're in the gym already, adding in cardio after lifting flows easy. For me I try to optimize my day, time schedule, where I have to be, use of willpower etc. Again, not bashing fasted cardio. I do all workouts fasted.


Outlaw mate, perhaps your HIIT program was skewed? Can't judge, but HIIT has been proven (and more research done constantly) to increase basal metabolic rate. That is the ticket. Either way, if you want to do 20-30min LISS that's OK too for now, cause it's still a change. Sorry I misread your *POST* workout as *PRE* workout. NP dude that's fine IMO.

Hi Lex, would love to do that but will need to re-adjust my schedule to fit it in, for now I'll do some cardio after workouts then when I go on leave will bust out some cardio in the mornings.

Furk, I actually agree hey, I was leaner before when I was doing it so I'll try it again, 10 min after weights should be sufficient? Will probably start there then increase if needed.