Alright here is the 411...Im 23 210lbs at 12%bf ive been working out since I was 14 but started hitting it hard when i was about 20. At 20 with good guidance and good education I went from 170 to 195 in about 9 months. I hit a plateau at 195 but after 4 months hit 210. the whole time I gained my body fat went from 6 to 8%. Within the last yr I got a hernia and have been slowly getting back into it. Its been a year and im back in it good not hardcore yet but good. Also my diet consist of eatting at 8,11,1,3,6 and 9. Two of those meals are shakes breakfast is oatmel yogurt and either toast or 3 eggw whites. I eat lean about 3,000 calories a day. I workout on an 8 day week 3 on 1 off, I also only work one body part a workout except maybe a few sets of flat bench on leg days because my chest isnt as porpotioned as everything else. I have no problem putting muscle on but since the injury the bf% has climbed and im not sure the best way to cut it down and maintain muscle if im already eating clean. So all that being said im looking for some good advice on what I could change to help me get to 215 at 8% bf. Thank you in advance.
Maintain and gain weight while chipping at bf%
- Thread starter 2thetop
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Thought you might find this interesting regarding Body Fat Percentages
Here is some information also given from the website I got this.
"Lower is Not Necessarily Better
A certain amount of body fat is vital for the body to function normally and healthy. In fact striving for a body fat percentage that is too low can be dangerous. Here's why...
Measuring your body fat percentage calculates your TOTAL body fat. This total body fat can be split into 2 categories...
Storage Fat -- This consists mainly of fat deposited just under the skin or subcutaneous fat. Storage fat for men and women is fairly similar. For the average man 12% of bodyweight is storage fat and for the average woman 15% of bodyweight is storage fat.
Essential Body Fat -- For the body to function normally and healthily a certain amount of body fat is required. This is called essential fat. For women the average amount of essential fat is 12% of bodyweight and for men it is 3%.
Trying to achieve a body fat percentage that is so low it affects your essential fat stores is NOT good for your health.
Some storage fat is also required for good health. It's used to protect internal organs in the chest and abdomen. So remember...
Aim to stay within the range for age and gender and rest assured you are taking one of the most positive steps to life-long health you can. "
A Guide to Body Fat Percentage
Here is some information also given from the website I got this.
"Lower is Not Necessarily Better
A certain amount of body fat is vital for the body to function normally and healthy. In fact striving for a body fat percentage that is too low can be dangerous. Here's why...
Measuring your body fat percentage calculates your TOTAL body fat. This total body fat can be split into 2 categories...
Storage Fat -- This consists mainly of fat deposited just under the skin or subcutaneous fat. Storage fat for men and women is fairly similar. For the average man 12% of bodyweight is storage fat and for the average woman 15% of bodyweight is storage fat.
Essential Body Fat -- For the body to function normally and healthily a certain amount of body fat is required. This is called essential fat. For women the average amount of essential fat is 12% of bodyweight and for men it is 3%.
Trying to achieve a body fat percentage that is so low it affects your essential fat stores is NOT good for your health.
Some storage fat is also required for good health. It's used to protect internal organs in the chest and abdomen. So remember...
Aim to stay within the range for age and gender and rest assured you are taking one of the most positive steps to life-long health you can. "
A Guide to Body Fat Percentage
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i would say the best thing is to look at the mirror and go from there..adjust diet and cardio accordingly
