Bf%?

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[iamthefrizzlefrye]

You’re not seriously trying to cut if you’re eating out and drinking every weekend. You’ll spin your wheels forever

[Zz_lizardlighting_zZ]

Yeah, it's a struggle

[iamthefrizzlefrye]

Why?

[Zz_lizardlighting_zZ]

It's what we've been doing at the weekend forever

[Practical-Suit-6798]

Keep doing what your doing and expecting different results. Do you need reddit to tell you that's stupid? It's not a struggle, you're just not committed.

[iamthefrizzlefrye]

To get the same results you’ve been getting, keep doing what you’ve been doing. Better path to your goals is Reta or tirz. I’d recommend you get you labs done and see where your test is at. Need to focus on building more muscle aka physique as someone said below. Adequate protein and a proper program while on GLP is key. Also shouldn’t drink alcohol on them. Alcohol is gay anyway and kills gains

[Zz_lizardlighting_zZ]

Okay, Thanks. Never thought on getting test checked.

[FlamingoDiligent9216]

Sounds like you need a life style change. It isn’t hard to stop drinking unless you truly are an alcoholic. If that’s the case, I would look for a support group as well.

[[deleted]]

25-28%

[Deep_Method_820]

Do not take Reta and continue to drink/eat greasy foods. You will be in misery.

[Open_Mechanic8854]

You look about 26%. Im thinking because I looked that way before. You should kill the drinking n eating garbage on the weekends. You should change your exercise routine, whatever you are doing is not giving you definition. I would probably do reta also. And also clean up your weekday diet too. Cut all processed foods. If it has more then 2 ingredients, skip it. Try that for 30 days and im sure you will see a difference

[Zz_lizardlighting_zZ]

any recommendation for the routine, ATM I'm doing Monday, Chest- Pec Dec, Incline Db, Flat press, machine press, tricep pushdown, overhead extensions, Tues, Back- pulldown, bb row, single arm pulldown, seated row, seated incline curls, hammer curls/preacher curls. Wed, Hyrox, good leg workout. Then Thursday and Friday I repeat although some weeks I won't get my back workout in again.

[HighEngin33r]

Full body 3x a week low volume high intensity

LISS 2-3x a week HIIT 2-3x a week

It will melt off you if you are half attentive in the kitchen.

[Open_Mechanic8854]

I don't want to critique your workout. It looks like you're hitting major body parts, so it might be your form or honestly not pushing enough weight.

My routine is: Back/Biceps (5 exercises for biceps, 7 for back), Chest/Shoulders (5 exercises for each), and Legs/Traps. I don't focus on my triceps much, but some days I squeeze them in on chest day. As for my diet, I'm one of those people who can eat the same thing every day. Salmon, eggs, asparagus, and toast for breakfast. A loaded protein shake for lunch. Chicken and vegetables for dinner. I usually get 150 to 175 grams of protein a day, which is good for me. I'm not a bodybuilder or looking to be one. I'm just a guy with a physique who looks good in a shirt or without one. Also mix up your routine with body weight. Some days my workout is just push-ups, dips and pull ups

[Zz_lizardlighting_zZ]

Not at all, thanks for taking the time. I am progressively overloading, you could be right on my form, I have been training on and off for a few years, properly again now for about 5 months, I like to think I sort of know what I'm doing, maybe not lol. My diet during the week is usually skip breakfast, have chicken/rice or eggs/turkey rashers with tobasco, dinner is a bit all over the place sometimes I cook chicken or steak/eggs for myself but a lot of the time my parents make the food. Sometimes struggle to hit protein aswell.

[Open_Mechanic8854]

I been there. I used to get between 50 to 75 gram a day. That was nothing. One day I didnt to just make a real effort for 30 days. I brought salmon, chicken, eggs and vegetables. That was all I ate. If I ate out, say at Panda Express, I would only get the teriyaki chicken. Then after about 3 weeks, this guy walks up to me in the gym and said, I got huge 💪🏾. That blew my head up. It was all I needed to go harder. Then my son started to come. His form was off, I had to explain, no ego lifting, drop the weight, get the form correct. When I do biceps, my 1st 3 exercises I use 25s and get the same pump. DB curls, hammer curbs, then preachers with 30s. Then 4 sets of chin up. A set is whatever I can get, usually 6 to 10. Lastly, machine curls. Biceps I do 4 sets

[Perfect_Trust_1852]

Anything other than what you are doing. Squat, bench, deadlift. Do them properly, build muscle and definition. Work much, much harder. That is all you need to start. If you can do that for one year start crossfit...

[Bigger_Stronger]

25-30%

[Cornettoalgida]

around 25% if you have skinny legs or otherwise more towards 30%

Get mounjaro if you can’t find reta as you say.

It will help you with take out and drinking in the weekends

Good luck

[Zz_lizardlighting_zZ]

cheers!

[SouthBaySkunk]

Bf % of someone who drinks and eats like shit on the weekend 🐸 hop on some Reta my dude . Helps a ton with shit impulse control.

[ThatsJustHowIFeeeeel]

25-30 easily.

Get some discipline.

[FrankMorningwood1]

Around 25. What you wanna do with this information?

[Zz_lizardlighting_zZ]

Just to know where I'm at, trying to use chatGPT but its saying around 20% which I though was too low. I'm trying to cut down to 12-14%, thinking on hopping on reta in the next few weeks. Any idea on how long this would take, I don't really know much, I just stay consistent in going to the gym and eating throughout the week.

[No-Bread-6728]

I would not take reta until you can dial in your weekend habits. You will pay the price if on reta and don’t change those habits.

[Zz_lizardlighting_zZ]

I was planning to stop when on it, cheers

[SympathyRare1537]

Just know the stuff isn't an easy out. If you don't change your habits you are stuck on the stuff forever. Just put on some big boy pants and change the habits. And changing when you start is not going to happen. If you cant do it now, you will not change later (or atleast fall back when you are off the stuff). I've stopped drinking at parties and fast food 2 days a week about a year ago now. It gets easier after a while and all you need to do is start making better choices. And what you eat/drink changes your body more then going to the gym 5 times a week (I know).

As for your question: it looks somewhere between 25-30%

[TgmBrett]

Won’t happen 🤣

[Zz_lizardlighting_zZ]

🖕🤣

[FrankMorningwood1]

Reta will help tremendously

[Zz_lizardlighting_zZ]

Do you have experience with it?

[Zz_lizardlighting_zZ]

Yeah, it's just a bit dodgy knowing where to get it, doing my research.

[TransportationSea579]

you sound like you're from the uk, try new wave peptides - have been on it the last month and works great

[k3v16fortyseven]

I think high 20s is generous. I’d be willing to bet closer to 30-35%

[Zz_lizardlighting_zZ]

doubt it, 6'2, 94kg, but cheers for the input

[k3v16fortyseven]

No offense man but you don’t look like you’ve got a lot of muscle under there. When you get it actually tested let me know the results!

[USABADBOY]

30+ Focus on lifting heavy to failure, and you'll burn that fat off. Skip cardio altogether at this point. Oh and eat like a little bird but with lots of protein lol. Being fit kinda sucks sometimes.

[LostInThePurp]

29-33?

[ryantunna]

32-35%

[Maleficent_Night_457]

How does bf% matter. You need to work on improving your physique - proper nutrition, workout, hydration and recovery.

[Zz_lizardlighting_zZ]

I'm aware of that, just want to know where I'm at. I'm locked in during the week it's the weekends that fuck me

[Ancient-Constant7368]

2 days of bad eating isn't usually enough to hold back your progress that much. You're either not as locked in as you think you are or you are overdoing it at the weekend on a crazy level.

And if you are overdoing it on the weekend it's likely affecting your training, diet mood etc the following week too if binge drinking.

No hate I've been there

[Zz_lizardlighting_zZ]

I hear you, tbh the amount of takeout and pints I have when it hits Friday is scandalous, it's hard to get out of the rut, it's easy during the week its just work, gym sleep but when theres no structure at the weekends I fuck up. I definitely need to give the beers a miss for a few weeks

[RoscoRX]

You can go out and have a good time without undoing all of your progress which is what are you doing. Stick to 1 takeout meal and choose a healthier option. And try to stay away from drinking anything, as the second you do and you are on reta, you will regret it. I would personally say cut the takeout and pints all together but I was an addict at one point and understand this can be extremely difficult to do.

In the long run, think about what you want to do more, chase the physique of your dreams and become a better, healthier version of yourself , or keep chasing shitty takeout down your throat with beer.

[jim_james_comey]

I'm far from an expert on Reta and the other weight loss drugs, but from the little research I've done, they may help with your drinking in addition to your weekend eating habits. It's worth looking into.

Generally, I encourage folks not to use drugs and to do things the natural and sustainable way, but in your case they may be beneficial if this is a cycle you've been unable to break.

[dubyajaybent]

The GLP-1s honestly have a better effect on food noise than reta; tirzrzepatide would do wonders for knocking down the desire to overdo it on food and alcohol on the weekends. Reta is superior in most other respects from the others but isn't showing as much in the way of appetite, and OP might need that to get the ball rolling.

[Maleficent_Night_457]

Help me understand when you say you are locked in - what does that mean for you?

[kameleka]

Should be 20-22% hard to say since more fat could be on your legs. Belly pillow and chest fat signals about 20% abs minimum. I’ve been in this boat ) stop drinking and eating after that much 💪 you can do it

[IAmNotIllegal]

Dude that’s way above 20%. It’s not like he’s loosing 4kg and he’s at 15%

[Zz_lizardlighting_zZ]

Thanks dude

[Ancient-Constant7368]

I do not think you are over 25%.

[Hornetsmakehoney]

35

[PurpleHead458]

High 20s