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Hi /fit/. Long ass post but please give this a read.
I am a former landwhale who has lost about 18kg since September last year. I am (as of today) at 10.2% bodyfat (8.5% upper, 11.8% lowerbody) and at around 47% muscle mass (47.9 upper, 46.5 lower). Over the past month I've been able to both reduce bf% AND gain muscle mass (cutting at ~.07% bodyweight per week). Throughout this elusive winter cut, I've managed to not only maintain but improve my lifts (though not as much as I'd like).
My macros:
Carbs (150g) - 30%
Fat (67g) - 30%
Protein (200g) - 40%
As you can see from the spreadsheet, I've been aiming (with some exceptions here and there) to track everything, eat clean and hit the gym 3-4 times/week (while trying to balance a job, my master's studies and what little time that leaves behind for my social life).
The reason I'm posting here is threefold:
1) IDK if i'm retarded, but I legit still feel fat. I know the numbers paint a different story but it's like ppl that lose limbs, I feel I have phantom fat. Should I continue to cut? Should I go on a bulk? For how long (I've never bulked, only been cutting ever since I started).
2) My upper body-fat % is sub-10 and I still don't have any abs, am I just a cesspool of genetics or am I mistaken about the threshold? Also my fat deposition is laughably bad; I have bitch tits, a thicc ass and phat af legs and hips. Wat do?
3) I have spoken with a nutritionist and done some research on my own, but I lack the proper experience to ascertain a proper macro ratio I should adhere to (if at all; I know some say you shouldn't go by ratios?). Also, side note: I tried Intermittent fasting, but with my busy schedule that's not something I can realistically stick to without feeling like a zombie nearing the end of the day. What do you reckon?
If you read this far, thanks a lot. I appreciate all kinds of feedback.
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p-pls respond ;___;
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>>40352449
>10.2% bodyfat and still not have abs
How did you measure it? I'm sure you're not at 10% BF if you can't see your abs yet. Post a pic.
Ratios are a thing of the past. Aim for 1.8gr pro/kg bodyweight, and fill the rest of your calories however you like - for example 1gr fat/kg BW, rest of calories to carbs and fiber.
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>>40352449
at least you choose the best calorie counter on the web.
1 only eat once a day so counting cals is really easy for me
you are not 10% bf unless you post a picture i am pretty sure your 15%
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>>40352570
I used some machine they had at my gym. That's my only indicator as I haven't taken actual measurements in a while and I don't know how that'd help me calculate either. Pic incoming
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>>40352570
>>40352595
Also Intermittent Fasting is not some magic trick: works for some, doesn't for others. It's toally fine if you'd rather split your food intake over the course of more meals.
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This is the report from the measurement. You turn up there with an empty stomach, stand on a machine and it tells you all this somehow. Probably not so accurate, huh.
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>>40352693
You were supposed to post a pic of your body.... anyway bioelectrical impedance analysis is a scam and you should never use that machine again.
Read this https://rippedbody.com/how-calculate-body-fat-percentage/
then this https://rippedbody.com/complete-diet-nutrition-set-up-guide/
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>>40352726
Thanks for those links, I'll give them a read. Meanwhile here's one pic
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>>40352785
U look good tho
Keep up the good work
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>>40352785
Looks more like a 20% for me
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>>40352785
yeah sorry man but that's closer to 15-16% than 10%
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>>40352816
this
is
NOT
Tinder!
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>>40352839
also if you bench, squat and deadlift this calculator is pretty good at estimating your BF http://strongur.io/calculator.html
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>>40352785
Anotha one, from the back.
>>40352839
That's cool, I've come this far I can go further. So I assume I should continue cutting, is that the consensus?
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>>40352865
yes, keep cutting if getting a visible six-pack is what you wish
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>>40352785
your stomach looks like a retarded evil dolphin
Thread posts: 17
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Thread images: 6