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Posted: 8/27/2023 10:57:51 AM EDT
[#1]
5'9" and 147 lbs is emaciated.
I'm the same height and 165 right now, probably 12% BF......and I'm too small. Eat and lift. |
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Posted: 8/27/2023 10:59:31 AM EDT
[#2]
I am 6’3” and 215 lbs.
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Posted: 8/27/2023 11:02:10 AM EDT
[#3]
I'm 6'1" and 220lbs and pulled an abdominal muscle throwing a football yesterday. So yeah, I need to get off my lazy ass and into the gym.
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Posted: 8/27/2023 11:03:11 AM EDT
[#4]
Meth is an excellent pre workout
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Posted: 8/27/2023 11:04:16 AM EDT
[#5]
5’11 178, 57YO, ran 2 miles this AM at a sub 9 pace.
I want to be fit and healthy. It fights getting old. |
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Posted: 8/27/2023 11:08:33 AM EDT
[#6]
OP didn’t mention an ab workout
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Posted: 8/27/2023 11:10:40 AM EDT
[#7]
Quote HistoryQuoted: OP didn’t mention an ab workout Planks. But I already have abs, they are just hidden behind a layer of fat. I'm dropping my calories so I can finally strip off the layer of fat so my abs can show. |
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Posted: 8/27/2023 11:11:50 AM EDT
[#8]
Having a 6 pack is not a fitness goal. Pick a goal centered on performance.
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Posted: 8/27/2023 11:11:57 AM EDT
[#9]
Are you just going for aesthetics?
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Posted: 8/27/2023 11:12:38 AM EDT
[#10]
5’9” and 147, and starting a cut? Well, just know it won’t look how you’re thinking. But I get it, you have to start somewhere. And I would advise cutting to 10% before starting a long and steady growth season as a matter of policy, so yeah.
Focus on nailing your diet. Intake adequate protein and hitting minimum fat. Do whatever with the rest of your calories. Don’t use any of them you don’t need to unless you want this to take longer than necessary. Calisthenics is ok I guess. It’s vastly inferior to resistance training. When you’re done cutting you’ll have that coveted auschwitz look so unless that’s your ultimate goal you may start resistance training now. Losing fat is the easy part. It takes years to build muscle. Beware the advice you tend to get here. This forum is filled with dumb advice. It’ll only get you as far as it got them. Now consider that the posters dispensing said advice generally look somewhere between “unremarkable” and “like ass”. Edit: oh, and per title, I’m fit. My cardio is generally lacking, save for during cuts, but lifting is solid. Geared more for hypertrophy. I’m fluffier than I prefer to be ATM but I’m on the tail end of a growing session, so it’s whatever. There are a lot of posters here stronger than me (still a vast minority) but they’re also fatter, so pick a goal I guess. |
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Posted: 8/27/2023 11:13:03 AM EDT
[#11]
1,000 calories!?!? Are you trying to disappear?
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Posted: 8/27/2023 11:15:56 AM EDT
[#12]
Go back 50 or more years guys with the same height weighed a lot less than they do now and worked harder, longer, and in non AC.
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Posted: 8/27/2023 11:16:46 AM EDT
[#13]
6’ 218#….probably 75% body fat so I’m pretty fit. When I lay down I look like a piece of road with a melted speed bump in the middle.
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Posted: 8/27/2023 11:17:10 AM EDT
[#14]
I could pick you up and throw you with one hand.
Bulked to 250 in college, and it was lean. Little lazier now. Around 265. Used to run two miles every day when I woke up. I been slacking, I need to work out again. |
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Posted: 8/27/2023 11:17:21 AM EDT
[#15]
Quote HistoryQuoted: 5’9” and 147, and starting a cut? Well, just know it won’t look how you’re thinking. But I get it, you have to start somewhere. And I would advise cutting to 10% before starting a long and steady growth season as a matter of policy, so yeah. Focus on nailing your diet. Intake adequate protein and hitting minimum fat. Do whatever with the rest of your calories. Don’t use any of them you don’t need to unless you want this to take longer than necessary. Calisthenics is ok I guess. It’s vastly inferior to resistance training. When you’re done cutting you’ll have that coveted auschwitz look so unless that’s your ultimate goal you may start resistance training now. Losing fat is the easy part. It takes years to build muscle. Beware the advice you tend to get here. This forum is filled with dumb advice. It’ll only get you as far as it got them. Now consider that the posters dispensing said advice generally look somewhere between “unremarkable” and “like ass”. Edit: oh, and per title, I’m fit. My cardio is generally lacking, save for during cuts, but lifting is solid. Geared more for hypertrophy. I’m fluffier than I prefer to be ATM but I’m on the tail end of a growing session, so it’s whatever. There are a lot of posters here stronger than me (still a vast minority) but they’re also fatter, so pick a goal I guess. I started my cut at 150 lbs. I wouldn't say I look emaciated, at all. I have a muscular chest, shoulders, arms and upper back. It's my legs that are skinny. I've always had skinny legs. At what I assume to be less than 15% body fat, I don't think I'm far from having my abs start to show. I just have maybe a few months of cutting to get there. I do want to start lifting again soon though. I'm just worried about injury since my calorie intake is so low. I'm on a rapid cut. |
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Posted: 8/27/2023 11:17:35 AM EDT
[#16]
Quote HistoryQuoted: 1,000 calories!?!? Are you trying to disappear? This is normally where I say I used to cut on 650 calories a day. I’ve done it for months without any deviation from that diet. .8-1gish g/lb protein (I used a very lean/boring protein powder), 6 fish oil capsules, a multi, nothing else. Outside of hunger it worked fine. Lifts even stayed the same minus maybe a 5-10lb drop towards the end. Edit: this was before I knew about bronkaid. If I did the same with bronkaid it’d be far more tolerable. I just used to white knuckle through the hunger. |
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Posted: 8/27/2023 11:18:24 AM EDT
[#17]
5-11, 225#
I'm 49. Work out 3-4 days a week lifting weights. TRT injections. Strong for my size and age. Could use more cardio. I eat good food. I also eat food that tastes good, so I am not lean. |
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Posted: 8/27/2023 11:18:27 AM EDT
[#18]
5-11” and 185 here. 35 yo.
I do like your emphasis on body weight exercises as it matches my own with the addition of burpees. I also use the kettlebell twice a week. For cardio, my wife and I run and swim together. Around 10 miles each week. I shoot about 6 major 2gun/3gun matches per year and also do the TacGames and Run-N-Gun so agility and mobility are very important elements. |
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Posted: 8/27/2023 11:18:50 AM EDT
[#19]
I'd say top 1% of the 50+ age category.
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Posted: 8/27/2023 11:20:12 AM EDT
[#20]
In response to your question:
Intermediately fit. I did a 12 mile ruck with a 45 lb pack in like 3 hours 15 minutes in May. I haven't timed my 3 mile run in a minute but I'm reasonably certain I could do it under 24 minutes and probably closer to 22. I can bench 205, squat 255 (probably closer to 270) and deadlift 315. I also weigh 165 lbs at 5'10" By May of next year my goal is to get my ruck time user 3 hours and my lifts over 1000 lbs combined. Doty_soty is dead on with what you're looking for. |
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Posted: 8/27/2023 11:27:22 AM EDT
[#21]
I let myself go to shit since I hit 50, mostly because of a chronic knee problem. I still lifted four days a week and biked three days a week, but I stopped running altogether. And for some reason, I also stopped swimming, mostly because it felt like too much of a hassle.
I've started trying to get back into shape this summer and now I'm swimming three days a week and running three days a week. We'll see if I can keep it up. |
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Posted: 8/27/2023 11:28:14 AM EDT
[#22]
i can lift a quart of milk way over my head !
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Posted: 8/27/2023 11:33:34 AM EDT
[#23]
Quote HistoryQuoted: i can lift a quart of milk way over my head ! Doing a GOMAD bulk, huh? 
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Posted: 8/27/2023 11:34:54 AM EDT
[#24]
Quote HistoryQuoted: 5'9" and 147 lbs is emaciated. I'm the same height and 165 right now, probably 12% BF......and I'm too small. Eat and lift.  Attached FileBody type is a thing. Though op, i question your body fat percentage numbers. I dont see how they could be that high with your height weight intake and regimen |
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Posted: 8/27/2023 11:35:33 AM EDT
[#25]
Quote HistoryQuoted: 5'9" and 147 lbs is emaciated. I'm the same height and 165 right now, probably 12% BF......and I'm too small. Eat and lift. I was thinking similar. I'm a 5'8" manlet and still weigh 172 lbs. with minimal fat, 6-pack, and lean muscle. |
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Posted: 8/27/2023 11:43:26 AM EDT
[#26]
extremely less fit than this.
 Can Girls do Pull Ups? How I Taught Myself to do 16 Pull Ups |
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Posted: 8/27/2023 11:46:59 AM EDT
[#27]
OP is relating “fitness” to having a six pack. Not my criteria but ok. You obviously are disciplined and are doing well on the diet side in order to hit your goals. Nothing but respect there.
I am 5’10” and got down to 153lbs in an effort to get those abs, but couldn’t keep them as I lack discipline when it comes to eating. Your weight is not an issue, despite what the mass monsters will say here. Look at boxers and wrestlers, lots over very dangerous dudes at your height and weight. My personal opinion is fitness is a combination of cardio capacity, physical strength, and flexibility. You appear to be solely focused on aesthetics. As far as my routine: 7 days a week, 30 minutes day cardio at high intensity (I aim for 15 + minutes > 90% max HR), 4 sets of chest push, 4 sets of back pull, 4 sets of hip dominate push. Finish workouts with 2-3 low stress exercises that address my individual weaknesses (glutes). Takes 70-80 minutes a day. I need to do more flexibility drills but am lazy. My diet needs work @ 170 lbs, could stand to lose 20 lbs of fat. Been doing this for 20 plus years and never looked big or ripped, let alone both at the same time. I could blame my genetics, but I am realistic enough to know the fault lies in poor discipline. |
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Posted: 8/27/2023 11:47:15 AM EDT
[#28]
It looks great to me. At 2.1g protein/kg you should be able to lose fat while retaining your existing muscle mass. If anything (and you may already do this), I’d shift macros such that the non-protein calories are coming primarily from fat with carbs minimized.
I’m on a similar path as OP and presently at 6” 215lb at 15% working my way down to 10%. Getting sufficient protein makes a difference as otherwise I lose close to equal on fat/muscle, but have been able to skew that in my favor by upping the protein. Shifting the other macros to fat (reducing carbs as much as possible) keeps me more satiated during the day. I’m not going for big strength gains or adding muscle, just trying to slim down without losing mass. Have been using the rower as my cardio, just banging out 1000m pulls as fast as possible (time is improving) at the beginning of each WO and usually finishing with a slower paced 500/1000m. Doing so im super depleted during WO, but getting the results I want. Keep at it OP. |
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Posted: 8/27/2023 11:47:52 AM EDT
[#29]
I'm short, fat, weak and slow.
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Posted: 8/27/2023 11:48:57 AM EDT
[#30]
Caught Covid and then pneumonia earlier this summer, so current fitness level is lower than I'd like.
Prior to that I was in decent shape and passed the Navy PRT standard for a 30 year old this spring. I'm 53 and not mil, that was just the standard chosen. After that I dropped about 10lbs from Covid, a lot of it muscle. Then I gained 15 sitting around with pneumonia, all of it fat. I've dropped 10 of that in the last couple weeks and have started actively exercising again. Currently 6'3" and 203lbs. Aiming for 195 until I can get back to lifting. |
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Posted: 8/27/2023 11:57:51 AM EDT
[#31]
Quote HistoryQuoted: /media/mediaFiles/sharedAlbum/deOINby-52.gif Body type is a thing. Though op, i question your body fat percentage numbers. I dont see how they could be that high with your height weight intake and regimen Quote HistoryQuoted: Quoted: 5'9" and 147 lbs is emaciated. I'm the same height and 165 right now, probably 12% BF......and I'm too small. Eat and lift. /media/mediaFiles/sharedAlbum/deOINby-52.gif Body type is a thing. Though op, i question your body fat percentage numbers. I dont see how they could be that high with your height weight intake and regimen It actually could be alot lower than that. I can see my top two abs and a bit of my 3rd and 4th abs below that. But I also tend to bloat alot around my midsection, so it's often hard to tell (I look leanest first thing in the AM). I plan on getting a Dexa scan soon so I can know for sure. |
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Posted: 8/27/2023 11:58:49 AM EDT
[#32]
Do you even chug bro?
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Posted: 8/27/2023 12:05:47 PM EDT
[#33]
Quote HistoryQuoted: 5'9" and 147 lbs is emaciated. I'm the same height and 165 right now, probably 12% BF......and I'm too small. Eat and lift. I climbed the Grand Teton a few weeks ago in 11 hours car to car. Which entailed ~16 miles round trip and 7,700' of gain per my watch. My pack was likely around 30#.  Attached File |
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Posted: 8/27/2023 12:08:47 PM EDT
[#34]
Quote HistoryQuoted: 5'9" and 147 lbs is emaciated. I'm the same height and 165 right now, probably 12% BF......and I'm too small. Eat and lift. 
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Posted: 8/27/2023 12:09:12 PM EDT
[#35]
Quote HistoryQuoted: It actually could be alot lower than that. I can see my top two abs and a bit of my 3rd and 4th abs below that. But I also tend to bloat alot around my midsection, so it's often hard to tell (I look leanest first thing in the AM). I plan on getting a Dexa scan soon so I can know for sure. Quote HistoryQuoted: Quoted: Quoted: 5'9" and 147 lbs is emaciated. I'm the same height and 165 right now, probably 12% BF......and I'm too small. Eat and lift. /media/mediaFiles/sharedAlbum/deOINby-52.gif Body type is a thing. Though op, i question your body fat percentage numbers. I dont see how they could be that high with your height weight intake and regimen It actually could be alot lower than that. I can see my top two abs and a bit of my 3rd and 4th abs below that. But I also tend to bloat alot around my midsection, so it's often hard to tell (I look leanest first thing in the AM). I plan on getting a Dexa scan soon so I can know for sure. It's a job to get it done brother. I'm 5'10" 130lbs with 3.8% body fat. I have a physically intense job that involves either being in the sun or an attic most of the time. I'm trying eat close to 3 to 4k calories a day and still have trouble adding a pound a week reliably. For me the problem is being all cut and not being able to add muscle mass I don't have any good advice other than hang in there. |
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Posted: 8/27/2023 12:10:02 PM EDT
[#36]
I thought 15% would be showing some abs already, and 10% would be shredded abs.
1000cal sounds crazy, you're going to have a rough transition into your bulk. Probably smart to just slowly find your maintenance and do that for a month before you truly begin your bulk. Me, I'm probably about 22% body fat. I can kind of see some separation between pecs and shoulders, and even noticed my delts are starting to separate, but I still have a little chest fat and a small spare tire. I lift every other day and do light cardio a couple times a week. I tested cutting at 2600cal at the beginning of the summer and that had me losing about a pound a week, so I'm going to start that tomorrow. I'm not exactly sure what my goal is, maybe 15%. I've been bulking for a year and a half but doing a half-fast job of it because of the belly fat. I'll be better off getting leaner and then bulking from there. Currently 5'9" 170ish. Oh, for whoever said you're emaciated at 147, the first time I walked into the gym I was 5'9" 127. It's all relative. |
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Posted: 8/27/2023 12:11:36 PM EDT
[#37]
5’ 7-1/2” and 175#. Better shape than some, worse than others. Should shit go down, I can transform!
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Posted: 8/27/2023 12:12:32 PM EDT
[#38]
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Posted: 8/27/2023 12:12:42 PM EDT
[#39]
I'm 6'1", 173#, BMI is under 5.
I get out of breath washing the dog. But then again, I have Stage 1 emphysema. |
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Posted: 8/27/2023 12:14:54 PM EDT
[#40]
Anyway - 5"9', 170lbs, 9-10% bf.
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Posted: 8/27/2023 12:15:15 PM EDT
[#41]
I’m in shape. Round is a shape.
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Posted: 8/27/2023 12:16:28 PM EDT
[#42]
At my age, all I cut is cheese!
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Posted: 8/27/2023 12:16:31 PM EDT
[#43]
Going for the Holocaust look?
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Posted: 8/27/2023 12:16:34 PM EDT
[#44]
Quote HistoryQuoted: I'm 6'1", 173#, BMI is under 5. You might want to check your math on that one. Did you mean BF%? |
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Posted: 8/27/2023 12:17:46 PM EDT
[#45]
Quote HistoryQuoted: Here's a 5'9" guy at 125/160/150. Certainly not emaciated. I'd guess 95% of men would love to look like the 150lb shot. https://i.redd.it/7sqv5jn73ra31.jpg Quote HistoryQuoted: Quoted: 5'9" and 147 lbs is emaciated. I'm the same height and 165 right now, probably 12% BF......and I'm too small. Eat and lift. https://i.redd.it/7sqv5jn73ra31.jpg Let's see his legs |
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Posted: 8/27/2023 12:20:05 PM EDT
[#46]
Getting more fit by the day. Heading out for a 6 mile jog/fast pace hike.
I've been slackin' a bit as of late but I'm still on track to hit my next 2 fitness/weight loss goals.  |
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Posted: 8/27/2023 12:21:18 PM EDT
[#47]
6'4" 587lbs
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Posted: 8/27/2023 12:21:46 PM EDT
[#48]
193cm, 93kg, and I have a bit of a backache today.
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Posted: 8/27/2023 12:23:15 PM EDT
[#49]
Are you logging all of your calories? To make that work long term you should have at least one replenishment day per week. You can still eat clean, just try to take in 3-400 calories over your maintenance.
I’m on a similar cut. 5’11” started the summer at 210 (fuckin fatty). This morning I weighed in at 178, abs are starting to show. Been rucking a lot because our summers are super short. Running 3 miles 1-2x a week. Calisthenics. The best part of this lifestyle is I’ve been able to stop taking my blood pressure meds and maintain a healthy blood pressure. |
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Posted: 8/27/2023 12:27:46 PM EDT
[#50]
Quote HistoryQuoted: Here's a 5'9" guy at 125/160/150. Certainly not emaciated. I'd guess 95% of men would love to look like the 150lb shot. https://i.redd.it/7sqv5jn73ra31.jpg Quote HistoryQuoted: Quoted: 5'9" and 147 lbs is emaciated. I'm the same height and 165 right now, probably 12% BF......and I'm too small. Eat and lift. https://i.redd.it/7sqv5jn73ra31.jpg I’m 5’9” and while I’m not the average body composition, if I’m ever <170 it’s because I’m getting close to stepping onstage. |
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