That is not what matches in the mirror. I am cut through my upper body with some vascularity in shoulders, forearms and chest and hold weight through lower body. The skin on my upperbody is tight.My legs show small amount of muscle. They look like I have more muscle when I wear a tight pant but I don't feel like the skin it tight. My body is thin. Pants size is 2. U can see the top 4 abs with a small V line in my lower abs but that doesn't always show.
What other method should I use to get an accurate bf %?
DEXA, but it doesn't really matter. You will know when you have achieved the look. From what you said, you appear to carry your bodyfat the same way I do. You're probably around 16%, which IS lean, make no mistake.
How about this - why not simply assume you're 16% and diet down to the weight you'd have to be to hit 12%? For you, this would be about 105 pounds.
Assume you do everything right and stop trying to monitor your progress with bodyfat testing. The estimation methods just aren't helpful to you at this point.
My meals are 3-4 hours apart.
Any particular reason for this?
I do ECA every 3 hours. On a low day my first meal has the most calories and carbs then I taper through the day, on my high day meals are all about the some in calories.
Why would you want carbs early in the day on a low day? That would just make you hungry all day!
I'm not supplementing anything before/after I lift
No food either?
As far as my lifting I don;t keep track, my trainer does. We do if different every time we lift and it depends on how my body is that day for weight and reps but I can give a general detail.
My rest period with a super set is how long it takes for me to run 2 sets of steps.
shoulders and back together normally supersets. Sometimes all shoulders first, sometimes all back first, sometimes one of each.
Shoulders- dumbell press. start out with 30's reps 10. sometimes 2nd set with 30's. then 25's for 10-12 reps.
Lean as you are, your training should mostly be low-rep heavy compounds with long rest periods from this point forward. The high-rep training you are doing is going to chew through what little muscle you have, unless you were on AAS.
That is normally super set-ed with the shoulder press machine with a close grip. starting at 50lb for 8-10 reps then down from that. Sometimes while I'm doing the set he will take off 2.5lbs at a time to blow out the set.
Seated side lat. 3-4 sets 8-10 reps with 8-12lbs. Depending on how fatigued.
Back.
Lat pulldown-underhand grip with slight tilt back. Start with 100lb for 10 reps then down from there. 3-4 sets.
Lat pullhand overhand grip. Start with 90lb for 10 reps. 3-4 sets
Seated row. sometimes inside or outside grip. Start with 70lb for 10 reps. 3-4 sets.
Then a cardio leg. Total time period of 30 min. could be anything from laps of walking lunges holding 8-20lbs. Running steps. Running hills. Intervals on the bike or eliptical. 5-10 min periods of back lunges. Ball squats.
Chest Bi and Tri together. Now I just started back with chest. I had a back surgery 2 months ago and couldn't lay flat. Same thing as far as supersets. Like yesterday I did chest,bi,tri with no rest inbetween
Chest-dumbell inline. Start with 30's for ten reps. 3-4 sets. Chest press machine. Start with 80lb for 10 reps 3-4 sets.
Bi- Standing straight bar- 15lbs on each side. 10 reps 3-4 sets
Concentration curl. Start with 20lb for 8 reps 3-4 sets
Seated Bi machine-Start with 50 for 8-10 reps 3-4 sets
Standing curl on cable crossover machine- start with 30lb on each side
Tri- Eyeballs- start with 12.5lb on each side 8-10 reps 3-4 sets
Kickbacks. Sometimes single or double 8-12 lbs 2-3 sets
Seated Dip machine- Start at 90lb for 8-10 reps 3 sets
Pushdowns with triangle bar. Start at 80lb 8-10 reps 3 sets
Lift leg- Also just started back with legs because of my back surgery.
Hamstring curl machine-30-40lbs 10 reps 2-3 sets
Useless movment. These should be deadlifts, heavy.
Leg ext with toes pointed up- 40lbs 12 reps with a 3-5 sec hold at top. 3 sets
Also a lousy movement. Ditch.
Leg press-150-170 lbs 10-12 reps 3-4 sets.
This should be squats, heavy, low rep.
Sometimes in between I'll have to run a few steps or do ball squats.
WHY???
When I do cardio I do 45-60 min. Normally on the eliptical. levels 3-5-7-9-5-7-9-7-7-5-9 at 5 min intervals. Sometimes after 40 min I'll jump on the bike for 20 min.
Please let me know if I left anything out.
Thanks again
Thank you for the excruciating detail.
Your training and diet are best set up for assisted athletes with a great deal of bodyfat to lose.
You were asking about cytomel eariler - that would be a big "no". You need to be running AAS with cytomel.
Cytomel chews through everything - fat AND muscle. You need anabolics and low-rep training to protect your lean mass, and you are doing neither of these things.
As a natural female, it is inappriate for you to be performing so much cardio and such high-rep training. I realize you are in figure, but you will lose what little muscle you have doing this - and wear yourself to a pulp.
Have you competed before?
... now I know that's gonna get twised around... but I figured I'd clarify so that noone would run out and take 100-150mg of E or NorE while taking .2mg of clen... but I guess that'd only matter if my opinion meant sh!t to anyone here anywho
Sorry
