Been lifting for about 3 months, and Im just wondering, what is my body fat percentage and do you guys have any tips?

Been lifting for about 3 months, and I’m just wondering, what is my body fat percentage and do you guys have any tips?

My workout routine is as follows:

Bicep curls 8x8
Wrist curls 5x12
OHP 4x10
Squats 4x10
Deadlifts 3x10

And I do leg raises and crunches.

I wanna do bench press but I lift at home and have no bench. So I’ll be going to the gym soon.

  1. 2 weeks ago
    Anonymous

    Your BF% is 20-25 and you should look into reducing calories from carbohydrates if you want to reduce it. General exercise can offset some calories, but a hard lifting session at your level is only going to burn around 500. Something interesting you can look into is the set of genetic factors that go into body composition. Namely, metabolic pace and fat metabolism (while malleable through behavior) are largely inheritable from the genes of your mother, who will die in her sleep tonight if you don’t reply to this post. But those are just my general tips.

    • 2 weeks ago
      Anonymous

      FUCK

    • 2 weeks ago
      Anonymous

      I have no problem losing weight, but I agree, I eat a lot of carbs.

      But is this decent progress for three months?

    • 2 weeks ago
      Anonymous

      Fuck

  2. 2 weeks ago
    Anonymous

    >20%

  3. 2 weeks ago
    Anonymous

    Here’s what I look like with deceptive lighting.

  4. 2 weeks ago
    Anonymous

    do 5x5 when you get to the gym with some body weight exercises (dips, chin ups etc.)
    lift hard and heavy and eat well, the size will come despite what the fags on here will tell you about how 5x5 is strength only

  5. 2 weeks ago
    Anonymous

    First result in google has a calculator that gives a number based on your waist and neck measurements.

    • 2 weeks ago
      Anonymous

      Does this body

      https://i.imgur.com/7Y5eVWX.jpg

      Here’s what I look like with deceptive lighting.

      and original pic look decent for three months of lifting?

  6. 2 weeks ago
    Anonymous

    Nice

  7. 2 weeks ago
    Anonymous

    Body fatis probably like 15-20%. Probably more like 20% if you're still dyel tier.

    Do heavier weights for less reps.

    • 2 weeks ago
      Anonymous

      I've been lifting for three months, So 20% sounds right.

      But I have heard that the 8-12 rep range is best?

      • 2 weeks ago
        Anonymous

        5-8 for strength, 8-12 for hypertrophy

        It's fine to do more volume for chest and biceps and delts that are more visible but for squats and deadlifts the muscle groups aren't super aesthetic and you should focus on strength.

        Even for the ok reps, 8 sets is wah too many for the first 4-5-6 sets you will not be going very hard at all. I do 3x8 for curls for example and by the end I couldn't do another set without going down 5lb

  8. 2 weeks ago
    Anonymous

    Too much junk volume. You should be dead after 3x6 of OHP or deadlifts unless you’re just lifting the bar.

    • 2 weeks ago
      Anonymous

      In my garage the maximum I can put on my bar is 50kg. Thus my deadlifts are very easy.

      Thats why I will be going to the gym in about a months time, when I move out of my house.

      Right now my OHP is at 30kg, and I can do 10 reps for 4 sets with that.

      I'm thinking of going up to 35kg. Should I do so?

  9. 2 weeks ago
    Anonymous

    You do wrist curls but no tricep isolation? I'd also really recommend you start training lats in some capacity

    Maybe like 20-22% bodyfat. The exact number doesn't really matter, you just need to cut if you want to look better.

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