User Posts: Rob Young
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The issue here, is that people who think they are 12-14% body fat, tend to be nearer 20%. Everyone underestimates how much fat they are carrying. I am also 35, so naturally carry more internal fat.
Here is a picture of me at 23% body fat. So, when I started the bulk, I was a couple percent less than this. As you can see, some of the comments say they think the calipers are more accurate which say 13%. I have been cutting for about 8 weeks at the moment, and am what most people would call “ripped” by now, but am still around 19%. WIll post picture of what this looks like in “good” lighting so you can see for yourself 🙂
https://bodyspace.bodybuilding.com/photos/view-user-photo/104327466
The point of this article, is that most people are increasing their calories way too much when looking to add mass – commonly 500 per day which will just get you fat, no matter what your body fat percentage to start with- unless of course you are already pretty big and your maintenance calories are like 4,000-5,000 per day. Looking at my picture, the vast majority of people would say I was about 15%, and say “bulk”. I don’t have a belly, I have definition, the lighting is poor in this picture, but this is what 23% body fat on me looks like.
Also, many people underestimate their body fat percentage, so in most cases people would look in the mirror, see what I see now and think – I need to put on some size!
If I am to cut to 12% body fat, I need to loose another 20lbs. I would look ill if I lost that amount of weight 😉
Hey Adam,
Just looking at your site – it looks pretty cool! To be honest, I did a lot of research but didn’t come across your site. Now I know about it, I have added it on to my list to properly look at to consider for next year’s list.
Hope you have a fantastic 2019!
Hey Hassen,
I was training with 2 x upper body and 2 x lower body per week, once for strength and once for hypertrophy, like this:
Day 1 – Upper Body Hypertrophy
Day 2 – Lower Body Hypertrophy
Day 3 – Rest
Day 4 – Upper Body Strength
Day 5 – Rest
Day 6 – Lower Body Strength
Day 7 – Rest
Hope this helps!
Robin
Hey Lisa, not much really needs to change. When I researched body recomposition, the theory behind it worked for both males and females. When I first started I think I actually managed 3 sessions in the first week because I was new to it after some time off. So maybe the first couple of weeks you might lift 2 to 3 times per week to get back into it.