Bodyfat % estimation? please

[screamineagleharley]

Hey everyone, been lurking/reading alot on the site for awhile, great site to learn!! Can you all give me your estimation of my bodyfat%

some stats
38 yrs old
5'9" 176lbs
currently on very clean diet, cardio 45mins 5days a week on empty stomach in morning, and lifting 5 days a week in afternoon

started this diet approx 12 wks ago, weighed about 195 with bodyfat around 22% I'd say

Been cycling clen 2wks on/2wks off, just switched over to ECA stack yesterday

My goal is to get to 9-10%bf then concentrate on slowly adding quality muscle while maintaining 9-10%bf

Thanks for your help/advice

 

[screamineagleharley]

Any advice on my diet? should I cut out the fruit with meal 1?

8am 45min cardio (empty stomach - just eca and 1 cup coffee)

meal 1
1/2 cup oatmeal w/ either banana or a few strawberries (also add 1 scoop of ON gold standard 100% whey)
6 egg whites scrambled

meal 2
chicken breast or turkey breast
sweet potato
green veg

meal 3 pre workout
2 scoops ON 100% whey in water
2 tbl natural peanut butter

lift

meal 4 post workout
2 scoops ON 100% whey in water

meal 5
chicken breast, turkey breast or fish
green veg

meal 6 before bed
2 scoops ON 100% whey in water

 

[Steroidologist]

id say like 8

 

[Kane_Red_Machine]

10 to 12%

 

[mosh69]

10 to 12%

+1

 

[Ongeau]

10 to 12%

agreed. but i'd go on the 12 side

 

[lilsj]

a word to anyone who takes photos to post progress. MAKE SURE YOU DONT LEAVE PERSCRIPTION MEDS ANYWHERE NEAR YOUR PHOTOS SO THAT YOUR NAME AND ADDY CAN BE BROKEN DOWN OR ZOOMED IN ON.....DONT THINK IT CANT BE DONE, BECAUSE IT CAN.....

 

[screamineagleharley]

good idea lilsj and thanks guys for the feedback

still staying very strict with my diet & cardio, gonna have my bf tested at the gym in a couple wks and take updated pic, still getting leaner everyday it seems

 

[crazed4muscle]

10%

 

[3J]

Any advice on my diet? should I cut out the fruit with meal 1?

8am 45min cardio (empty stomach - just eca and 1 cup coffee)

meal 1
1/2 cup oatmeal w/ either banana or a few strawberries (also add 1 scoop of ON gold standard 100% whey)
6 egg whites scrambled
ok
meal 2
chicken breast or turkey breast
sweet potato
green veg
ok
meal 3 pre workout
2 scoops ON 100% whey in water
2 tbl natural peanut butter
cabs buddy.. carbs.. maybe push this pb back and move up the sweet potato
lift

meal 4 post workout
2 scoops ON 100% whey in water
carbs
meal 5
chicken breast, turkey breast or fish
green veg

meal 6 before bed
2 scoops ON 100% whey in water

switch that last meal of whey to casein..

without macros and a bmr/tdee i cant say for sure if your in the sweet spot.. but your looking good.. keep it up!!

 

[metalstorm]

14%
Serratus show at 10%

 

[Larrybird]

probably an old thread, but your abs are pretty ripped. I'd say 11%.