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 George,

I do have a pic from before I started – will dig it out and add it. Before and after pictures can be manipulated, and never tell the full story. While I get the before pic, I will link to pictures of my body scan, and the after pics:

The first is the article about body recomp, which has the scan pictures:

https://www.fitness-savvy.co.uk/build-muscle-and-burn-fat-body-recomposition-facts/

Here is a pic of me after:

https://bodyspace.bodybuilding.com/photos/view-user-photo/104327466

Let me know if you have any more questions.

Thanks,
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.