Pivotal Body Fat Percentage

Training Bodybuilding
1

Over the past year i have gone from a skinny-fat 5’9 165lb 18% fat to a still skinny fat 163 13% fat. (I have lifted for 6 years now but not very seriously and only focusing on strength. I got up to 450 on the deadlift but still was skinny-fat so not sure if i am a beginner or not). Considering I have a newborn and only have 30 minutes 3 days a week to lift i think thats ok. And another 2 days a week i can get in 20 minutes of cardio outside (not counting walking the dog). My training is an EDT/MRT mix.

I currently eat clean (vegies and lean meat) all day except for the hour before and after exercise (cardio or weight) where I eat whatever the family is having (chicken nuggets and fries or whatever about 600-800 cals making sure at least 25g protein).
I have read in articles that when a person starts eating clean they can gain muscle and lose fat at the same time. I was wondering what body fat percentage(on average) is the pivotal percentage where I would need to train more or get rid of that cheat meal in order to progress any further?

Thanks!

2

Save the cheat meal for the weekend. You won’t get to 10% or lower by eating a cheat meal daily.

3

[quote]reshumate wrote:
Save the cheat meal for the weekend. You won’t get to 10% or lower by eating a cheat meal daily.[/quote]

And at 160lbs, you think his goal should weight LOSS?

If I were a poster on this site asking a question, I would wonder who was giving what advice.

4

To clarify my goals:
I would like to achieve bf under 10% ABOVE 165. I am a FFB, I was 180lbs when i was 11 at 5 foot, so fat gain comes easily for me. I would love to be 180 and 10% but with my limited training time I am not sure how to approach.

5

It doesn’t have anything to do with a cheat meal. The problem your suffering from is defeat. In your posts you make excuses for why it’s okay that you haven’t accomplishing your goals. If this is something that needs to be a priority, stop making excuses and figure out how to make it a priority. Life can be tough but man down and do what you need to do.

Your goals are very simple and should be easy to accomplish, even with your busy days. Whole body routines three times a week might do the trick if you only have 30 minutes, many great physiques have been built using this approach as a foundation.

6

You want under 10% above 165. Lets say under is 8%.

You are 13% at 163.

You have 141lb LBM.
You need 151lb LBM at 165 to be 8%.

Translation: add lean body mass.

Edit: and if you’re having trouble doing it, shoot for a 20lb gain, and diet once you hit 185 if you’re satisfied

7

[quote]bwells wrote:
To clarify my goals:
I would like to achieve bf under 10% ABOVE 165. I am a FFB, I was 180lbs when i was 11 at 5 foot, so fat gain comes easily for me. I would love to be 180 and 10% but with my limited training time I am not sure how to approach.[/quote]

5ft at 180 wouldn’t look to bad… i’d love to be small being fucking tall sucks in bb’ing.

So what are you now and where do you want to go ?
Also how long are you training… are you completely new to training ?