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Shame on your body - Post your Body Fat / Fitness Goals and let's reach them! 💪

O-N-E

Member
Jul 11, 2018
214
297
310
I've had an on and off relationship with exercise. Each time I start again, I do it for a longer period of time before petering out. Last time I reached a point where I was finding it difficult to increase reps.

I'm not particularly unfit, but I do look rather unthreatening, so I'd like to take up the task of improving my health and image once again, but this time with the support of GAF! Please join in if you feel you're not where you want to be with your fitness. I'll try to update the thread with my own stats once every week or two. You can do it as often as you like.

If you don't know how to check your body fat %, you can use a body fat caliper to get measurements and plug them in here for results. These videos show you how to use the calipers for measurements. If you'd like to use a different method of measurement, feel free. Of course, you can provide updates with whatever kind of stats you want, body fat or no.

Here are mine:

current body fat % = 14
target body fat % = 10
Lean Weight to add = 22 lbs (oh boy...)
Previous bodyfat% record = 10%

Preferred method of fitness: Calisthenics

Cue @Tesseract calling me a wimp and asking me where my steroids at.



BTW, ideal protein intake is supposedly 0.8 grams per pound of body weight (though maybe less if you're severely overweight?).
 

Mr Nash

square pies = communism
Jun 8, 2004
4,484
502
1,775
I'm skinny, so going in the opposite direction. 6'2 and currently hovering around 160-165lbs. Would like to get up to a solid 180-190. Not really doing body building isolation exercises outside of accessory work at the end of my workouts. Just focusing on compound lifts, so bench, deadlift, and squats. Then overhead press and weighted pull ups. Also lots of rowing variations to thicken my back. Tweaked my back a little while ago, though, so have to lay off the deadlifts until that recovers. So, for now, I'm focusing more on improving bench and overhead press. Would really like to get bench up to 205lbs and overhead press to 135lbs for reps by the end of the year.
 
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Bandit Messiah

Neo Member
Jun 11, 2019
38
74
130
I finally decided to quick being a lazy cook, and start making my own meals. So I went on the carnivore diet, as I also dislike most vegetables. Lost 9 pounds so far, way more energy, and I am able to focus a lot better as well.

To hell with vegans. This is where it's at.
 

Tesseract

Crushed by Thanos
Dec 7, 2008
33,449
5,387
1,340
that's great dude, looking forward to your progress as the days march on
 
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Bandit Messiah

Neo Member
Jun 11, 2019
38
74
130
that's great dude, looking forward to your progress as the days march forward
Thanks! The one thing that sucked for me was the first week, having to give up bread wasn't fun as it comprised a large portion of my diet. But once I got past that it got much simpler.

Like today, breakfast was 3 eggs and 3 strips of bacon. Lunch will be some beef I have had in the slow cooker overnight. And supper will be grilled chicken breast. Drink lots of water, throw in a bit of cheese here and there to mix it up, and it's an easy diet to follow.
 
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Tesseract

Crushed by Thanos
Dec 7, 2008
33,449
5,387
1,340
Thanks! The one thing that sucked for me was the first week, having to give up bread wasn't fun as it comprised a large portion of my diet. But once I got past that it got much simpler.

Like today, breakfast was 3 eggs and 3 strips of bacon. Lunch will be some beef I have had in the slow cooker overnight. And supper will be grilled chicken breast. Drink lots of water, throw in a bit of cheese here and there to mix it up, and it's an easy diet to follow.
oh hell yeah, get that goodness into your gullet

i want all of neogaf to be shredded out of their minds before 2020, only then we will be rapture ready to fight the big tittie demons
 
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King of Foxes

Member
Jan 9, 2018
1,094
1,670
545
Latvia
I have hit peak dad bod completely unintentionally.

Basically just cardio (treadmill, no incline) and bench both twice a week. Arms and chest are ok, stomach is building towards protruding.
 
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Bandit Messiah

Neo Member
Jun 11, 2019
38
74
130
oh hell yeah, get that goodness into your gullet

i want all of neogaf to be shredded out of their minds before 2020, only then we will be rapture ready to fight the big tittie demons
Heh, I don't need to be shredded to fight them. Your guns come from working out, mine come from Smith & Wesson. Bang bang.

I mostly just want to get lean again, I used to be in decent shape but years of being an office putz ruined that.
 
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JuiceboxHero

Gold Member
Feb 16, 2014
159
185
575
Earth
I am 5'11 and currently weight 275lbs. I would like to be down to anywhere from 180 - 210lbs. I feel as though that is healthy range. I am a diagnosed Celiac - so I don't consume gluten. I've recently started cutting sugar almost completely from my diet - so no candy, ice cream, etc. I still eat fruits though. I drink mostly water and unsweetened tea and unsweetened coffee.

With that being said I have lost 10lbs in the past few weeks because I weighed in at 285~ before and recently weighed myself at 275. I do a daily 14 hour fast where I stop eating entirely after dinner (cut off at 7pm) and don't eat breakfast until 9am. So I basically just sleep through any hunger pains if there are any.

I am going on daily walks to the park with the wife and kids. It's a short distance but where we live is really hilly so that half mile walk is... rough.

Our goal is to keep the momentum for the summer and when winter comes we will sign up for the YMCA so we can exercise indoors. I don't know what a realistic weight goal is for the year - but if 230lbs by the end of the year is, then I'd be happy. I would also like to strengthen the lungs. I do not smoke but let me jog a short distance and my lungs feel like they want to collapse and my throat gets so dry it hurts. Honestly think it could be some form of asthma despite not having been diagnosed with it. I breathe fine otherwise.
 

Gashtronomy

Member
Apr 19, 2019
1,159
1,204
370
100% body fat
400lbs

When they come to cremate me I want to fuck the carbon footprint for the next decade. Fuck you nature for giving me such a short, shitty lifespan.

OT: I'm aiming to lose 3 stone, then hit the gym and get shredded again. Going from six pack to six inch of overhang is...depressing. The chicks don't look at me the same any more :messenger_downcast_sweat::messenger_sad_relieved:
 
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enfieldvball

Member
Dec 10, 2013
334
7
325
I've had an on and off relationship with exercise. Each time I start again, I do it for a longer period of time before petering out. Last time I reached a point where I was finding it difficult to increase reps.

I'm not particularly unfit, but I do look rather unthreatening, so I'd like to take up the task of improving my health and image once again, but this time with the support of GAF! Please join in if you feel you're not where you want to be with your fitness. I'll try to update the thread with my own stats once every week or two. You can do it as often as you like.

If you don't know how to check your body fat %, you can use a body fat caliper to get measurements and plug them in here for results. These videos show you how to use the calipers for measurements. If you'd like to use a different method of measurement, feel free. Of course, you can provide updates with whatever kind of stats you want, body fat or no.

Here are mine:

current body fat % = 14
target body fat % = 10
Lean Weight to add = 22 lbs (oh boy...)
Previous bodyfat% record = 10%

Preferred method of fitness: Calisthenics



BTW, ideal protein intake is supposedly 0.8 grams per pound of body weight (though maybe less if you're severely overweight?).

Hmm 14% BF is actually somewhat lean (depending on your body composition and all) but at that %BF you should have visible abs? 22lbs of muscle add? Not gonna lie, that's a lot of lean mass unless you're just starting out.
 

O-N-E

Member
Jul 11, 2018
214
297
310
Hmm 14% BF is actually somewhat lean (depending on your body composition and all) but at that %BF you should have visible abs? 22lbs of muscle add? Not gonna lie, that's a lot of lean mass unless you're just starting out.
Could be measuring wrong, but either way, consistency is the important thing when it comes to measuring. As long as the percentage goes down, it's good. And yeah, I know, 22 lbs is a lot, but that's roughly the amount I need to be at an ideal state. Feel like enough of a weakling that the number is justified.
 
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xandaca

Member
Mar 30, 2010
2,399
162
720
No particular goal here other than 'get fitter'. I've been jogging around my local park for somewhere between one and two months, gradually adding distance over time. First time I ran I did a bit over 1 mile, two times a week, now I'm doing 1.75miles, three times a week as well as playing football on Saturdays. Every run still completely wipes me out and my times are bad (1.75miles takes about 16mins) but my recovery times are a lot faster and I'm feeling better, so that's a plus. Feels a long way away, but I know the route for the 5km run around my park so am hoping to get up to that eventually. Also eating a bit healthier and just started intermittent fasting (eating only between 1pm and 9pm) which will hopefully take in the waistline a little. I'd like to go to the gym and add a bit of muscle eventually, but have a longstanding problem with pain in my shoulders which has been there for years and despite going to physios and osteopaths have never been able to get rid of.
 
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enfieldvball

Member
Dec 10, 2013
334
7
325
Could be measuring wrong, but either way, consistency is the important thing when it comes to measuring. As long as the percentage goes down, it's good. And yeah, I know, 22 lbs is a lot, but that's roughly the amount I need to be at an ideal state. Feel like enough of a weakling that the number is justified.
Either, in terms of losing fat, getting healthier, and feeling better I found the thing that helped me the most was to ignore bodyweight and BF% altogether. Unless you competing in a BB competition those digits don't matter. Looks and how you feel are much more important imo.
 
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Redstarwater

Neophyte
May 3, 2019
90
71
160
Height: 6 foot
Age: 32

Last October I decided to join a gym, I’ve barley worked out but know my way around dumbbells and stuff. I was 16% BF (according to the machine at the gym) at 186 lbs I think. 9 months later I’m at 174 lbs and if I had to make a guess 11 or 12% BF.
I’ve been going every other day or every other 2 days for about an hour. No cardio just weights.

I always eat healthy so I didn’t have to change my diet much. Added nonfat Greek yogurt to my diet for the protein. Everyone needs to do this.

Proteins- Chicken breast, ground turkey, fish

Sides- potatos or rice and vegetables

Ocassional energy drink and lots of legal weed.

If I can do it anyone can do it, I’m a former and future WoW addcict for god sake. Looking at a musclely body in the mirror is sexy even when it’s your own. You will feel good about yourself. It’s a free high AND you can still be a WoW addict. A few hours a week is easy. Enjoy it!
 
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Lukin1978

Neo Member
Jun 10, 2019
167
222
165
I'm 6'3 around 210 pounds so not far off from my ideal weight of 200. Next thing I'm gonna try is quitting sugar it's like my cocaine right now.
 

Redstarwater

Neophyte
May 3, 2019
90
71
160
Sugar and salt are everywhere. Gatorade is so bad for you if you didn’t just finish working up a sweet. Don’t be tricked people.
 

KillCleanEat

Member
Dec 6, 2018
181
173
220
5'8, around 175 lb. +/- 5lbs. Work out 3-4 times a week depending on what my body feels. As for body fat, the top and middle section of my abs are beginning to show. I think I can get a nice looking six pack by July. Not shredded, but I don't want to commit to that level either.

Right now my goal is to drop five lbs and hover around 170. Get bigger legs, weakest part of my body aesthetically. And work to get my mile to a sub 7 minute time. Mile and a half to sub 12.

Down the line I want to join a gym that will allow me to work on my farmer walks. I'd like to be able to carry my body weight in each hand at some point.
 

Mr Nash

square pies = communism
Jun 8, 2004
4,484
502
1,775
Down the line I want to join a gym that will allow me to work on my farmer walks. I'd like to be able to carry my body weight in each hand at some point.
Even if you don't have access to heavy farmer's walks implements currently, you could always try doing what Ed Coan used to do. I've been doing this and it's helped a ton for grip and core. Granted, it doesn't work the stabilizers as much as an actual farmer's carry, but it should still help familiarize your CNS with some heavier weights.

 
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KillCleanEat

Member
Dec 6, 2018
181
173
220
Even if you don't have access to heavy farmer's walks implements currently, you could always try doing what Ed Coan used to do. I've been doing this and it's helped a ton for grip and core. Granted, it doesn't work the stabilizers as much as an actual farmer's carry, but it should still help familiarize your CNS with some heavier weights.

I'll absolutely try that. Looks like it'll murder muscles, aka fun. Should be able to work up to body weight. Kind of reminds me of a suit case carry.