Grand Pa Rick Got Too Thick

[Grandpa Rick]

When I turned 60 I was tipping the scales at 259 pounds. I am 5ft 9 inches tall.

I started "working out" and created a rudimentary gym in a room in my basement. I am not a bodybuilder, but I have gained a little muscle from light lifting.

Six years later I am currently weighing in at 205 pounds. My weight has stayed stable plus or minus 2-3 pounds for the last couple of years.

I am a goal oriented individual and have got it in my head that I want to get to 10% body fat, but I have no idea where I am at currently. I figure there is no better collective body of individuals who would be better at estimating body fat percentage from a picture than bodybuilders, so that is why I am here. If you could give me your very educated guesses as to my current body fat percentage, I can do the math and figure out how many pounds I need to drop to get to my goal of 10%.

I know people look bigger after a workout, so I took three days off in the gym before I took this picture.

Please give me your estimates and I will average them out, dance on the calculator and begin the journey.

Thanks!

 

[CJ]

Congrats on the weight loss, and keeping it off. You must feel so much better, and must be much healthier. You're doing great for 66 years old!!!

If you truly want a guess as to your bf%, I'd say 20% is in the ballpark. While having a goal is great, 10% is a lofty one. I'd say the best balance between health and appearance is 15%. If it were me, I'd aim for that target.

 

[Test_subject]

I’d say you’re probably in the 20% ballpark.

What I would suggest is to make smaller micro-goals, rather than just going straight for 10%, so make 5 goals to lose 2%, instead. As you get lower in body fat, you’re going to have to adjust your approach a bit, so making your goals a bit more granular makes sense.

An actual, legitimate 10% is pretty ripped and hard to maintain. Don’t worry about the absolute number as much as how much you like what you see in the mirror.

 

[Thrawn]

Congrats, great accomplishment. Everyone has great advice especially goal setting.
Looking can be a little difficult it looks like there's some skin that hasn't caught up retracting. Mid 20s guess.
If You have a tape measure here is just another rough way. I'm not a fan of army method especially new way. Probably because I never met the height and weight standards and I always had to be tapped

Army Body Fat Calculator

This calculator computes body fat percentage using methods from the Army Body Fat Assessment of the Army Body Composition Program.

www.calculator.net

For reference Says I'm 15% @CohibaRobusto might have seen a pic of me I can't remember, if you have feel free to share if you think it's accurate or not.

 

[snake]

I agree with the peanut gallery. Probably 20% BF. It's always hard to judge someone that has lost a considerable amount of weight because they tend to have some extra skin so you don't quite get that vascular/tight look at the same BF% that you would with someone that has always stayed lean.

Honestly brother, you look good! It wouldn't get too hung up on the BF percentage. Go by the scale, tape and mirror. Yeah, take all your measurements so you have a record. You want the right measurements to go down and then some to stay the same or increase.

I don't carry much fat in my tris so if I lose 1/4" off my arms, I'm chewing up muscle. Relaxed and flexed pics also help as a reference point. You'll thank me later.

 

[CohibaRobusto]

I kinda go by these image charts unless you want to get a dexa scan done

 

[Thrawn]

I kinda go by these image charts unless you want to get a dexa scan done

https://imgur.com/yeuhvCg

Good visual

 

[Grandpa Rick]

I am a bit overwhelmed by the information and, more so, the kindness shown here. I will take a more granular approach as suggested. I will concern myself with the process and set my goals in five pound chunks for now.

I will post at five pound intervals along the way.

Thanks for the help and reinforcement.

 

[Diesel59]

I am a bit overwhelmed by the information and, more so, the kindness shown here. I will take a more granular approach as suggested. I will concern myself with the process and set my goals in five pound chunks for now.

I will post at five pound intervals along the way.

Thanks for the help and reinforcement.

This is a good place with a lot of good people. They give out good advice to all kinds of people on different levels.

 

[Yano]

I have no idea , i'm only good at guessing horses ... ...

White Abarrio is a solid 5 on body condition score , top shape for a 6 yr old and he's fast as fuck on a good day. His best time for 1 1/8th on dirt is 1:48.05

https://paulickreport.com/news/thoroughbred-racing/once-in-a-lifetime-horse-white-abarrio-romps-to-pegasus-world-cup-triumph

Oh ,,,, Howdy ! Welcome to grind central

 

[Grandpa Rick]

Hahahaha!

While White Abarrio and I share the same hair color, but my "fast as f@ck" days are, sadly, nothing but a fond recollection, now.

 

[Thrawn]

This is a good place with a lot of good people. They give out good advice to all kinds of people on different levels.

And we talk a lot of shit just make sure you dish it back in proportion.

 

[Grandpa Rick]

So, I have a plan:

From what I'm reading, a daily 500 calorie deficit should be enough to move me in the right direction at a reasonable pace. My first issue was that I haven't got a clue what my daily caloric intake is. I don't count calories or macros...I just eat fairly clean about 80% of the time and my weight has, pretty much, stayed the same for a couple of years.

The thought of having to count and log calories makes me want to retch, and I don't want to eat less, so I decided to get my calorie deficit by eating the same way, but burning an extra 500 in my basement daily.

To that end, I have starting using my wife's treadmill with a weighted vest for an hour at a walking pace of 3.5 to 4 mph. I am also cutting out two daily high calorie "supplements" that I have used for years. Should net me about 500 calories.

I have a large wall mounted TV in front of the treadmill, so the time spent walking doesn't bore me. I am, also, retired so I have the time.

 

[Grandpa Rick]

200 pound update photo.

Next photo will be 195.

Goal photo will be 180 (which should put me at 10% if you fellows made the correct estimate of 20% at 205 pounds.)

Old Man Lifting:

Little Plates
Big Pains
Small Gains, but
Better Life

 

[DNA Pharma]

First glance my thought was 18-20% and seems to be general consensus. One thing Ill say is besides consistent competitors who know their stage weight and have lots of pictures from past preps to compare, you just never really can be sure and I always just take whatever you think you need to lose and add another +10lbs to it. That way youre not discouraged incase you start to approach the initial goal weight thinking youre almost done with the dieting only to slowly realize you sre not where you want to be and need to continue significantly longer than expected, esp if theres a deadline like a cruise etc.And of course, if you hit the initial goal weight and actually are where you want to be, even better!

 

[Kraken]

Hey @Grandpa Rick how is it going?

 

[Grandpa Rick]

Down to 195.

Ten pounds down and fifteen more to go.

Frankly, I expected to see more of a difference, but it is a little improvement.

So far, no loss of strength or endurance.

 

[Yano]

Down to 195.

Ten pounds down and fifteen more to go.

Frankly, I expected to see more of a difference, but it is a little improvement.

So far, no loss of strength or endurance.

Right on man ! I get down to 194/5 for meets and I still look like a bag of mayonnaise across the mid section , hella good work dude !

 

[Grandpa Rick]

Thanks, Yano!

I appreciate the positive re-enforcement.

I will post another pic when I hit 190.

 

[Kraken]

Excellent, keep it up! As you get more lean, progress slows, which is an unfair and cruel trick our bodies play on us. Don't let it discourage you. Keep doing your ab workouts and cutting and you'll have great abs for the summer. A man needs to be pretty lean for those lower abs to pop. And really, I intended this as encouragement, keep it up!