Body fat estimation, please

[Comerford]

I would ask you to help me estmate my body fat.

 

[PhillD]

a caliper costs only a few dollars.
anyway, I would guess under 5%

 

[Comerford]

Thank you.
A good caliper in my country is more than 5€.
The cheap ones are not worth a cent.

 

[mexbeast]

Holy sht! Looking good! I'd say 5% or lower

 

[alfresco]

I would ask you to help me estmate my body fat.

I’m with the others, ~ < 5%

Impressive.

What are you going to do with it?

 

[Comerford]

Thank you for your compliments .
Actually I do nothing with it.
I just wanted to know if I can get there,if I have the discipline and
the knowledge to get in almost contest ready condition at my age.

 

[Keefs]

Thank you for your compliments .
Actually I do nothing with it.
I just wanted to know if I can get there,if I have the discipline and
the knowledge to get in almost contest ready condition at my age.

Yep! You’re looking shredded brother, and a good amount of size too! How old are you?

 

[Comerford]

Yep! You’re looking shredded brother, and a good amount of size too! How old are you?

Thank you for the kind words.That is motivation to keep on.
Actually I am 63 years old.

 

[Keefs]

Thank you for the kind words.That is motivation to keep on.
Actually I am 63 years old.

You look damn good for any age my man! I’ll be 44 next week. Im not trying to brag, but I get hit on by girls half my age all the time! Mostly, I think it’s because of my shape and condition and then probably some of them have “daddy issues” lol. Anyway, you look better than me and you’re 20 years older! So, yeah please keep it up brother!

 

[buck]

I am 63. Think i will go put on another layer of clothes and get out the ice cream.

 

[UnholyAlliance]

Damn...63 and shredded as hell so now you got many much younger guys so envious of you!

 

[UnholyAlliance]

I am 63. Think i will go put on another layer of clothes and get out the ice cream.

Why not just eat the ice cream and go for the powerlifter look!

Jk.

 

[alfresco]

Thank you for your compliments .
Actually I do nothing with it.
I just wanted to know if I can get there,if I have the discipline and
the knowledge to get in almost contest ready condition at my age.

Damn!

 

[Comerford]

So many compliments.
Thank you all a lot.
Means much to me.
That keeps me going and hopefully improving.

 

[dale338]

Those pictures reflect some hard work and serious discipline. I’m in line with what the others say, less than 5%. And to do that at 63 years of age? Extremely impressive!

 

[bananas007]

Amazing. Please share more about routine, diet, and supplement use, and your journey to get here.

 

[Comerford]

Again thank you for your kind words.
Regarding my routine:Over more than 40 years I tried almost any kind of routine,from Hatfield,over Menzer,German volume,DC and so on.
The last two years I worked with the Juggernaut ai. ap to get strength back that I lost
because of 11 surgeries since 2012.
Everytime I had to start again at almost zero.There were times,I was very desperate,but I never gave up.
From 2019 to June 2023 I was on a good way,no surgery and only the normal health issues that came with the decades of training and getting older.I was very strong for my not very strong body,but than I had to stop from one day to the other because lightnings that shoot through my legs because of another spinal channel stenosis.

After my last spinal channel surgery on June 6. I was not allowed to do more than go for a walk for six weeks.Then I was for four weeks in a stationary physical rehabilitation.
After that I started working out again very light and I started a cut while I was in the rehabilitation clinic.
I was at estimated 13% body fat at 92 Kg.Not fat,but not lean either.
I stood up at 5 am and made a walk of 3 Km.That I do until today.
Additional I ride between 20 to 30 minutes my stationary bike 3 to 6 times a week.
My bodybuilding routine,which I use at the moment is medium volume,high intensity.
Every rep very concentrated and with the intention to get the best mind muscle connection.
I try to copy the kind of workout Roman Fritz does.Not that I had his strength or mass.
But I go for his extreme focus and dedication.If I have time time,I work out twice a day.
Every body part twice a week.Calves at least 4 times at the beginning of my workouts.
And of course cardio is done seperat in the morning with an empty stomach.
In my opinion,discipline is the most important factor, dead level with consistency.
At the gym and in the kitchen.
My diet is a normal bodybuilding carb cycling diet,mostly chicken,fish,rice.Beef from time to time
and eggs or liquid egg white.
Once every two weeks a cheat meal,but never a whole day.Only one meal.

Regarding PED,the normal stuff as well.
Medium doses,avoid harsch stuff because of my age,no orales,no AI.

 

[mexbeast]

Holy sht man! You have had a rough road, keep it up, and keep fighting. Hope you stay healthy and continue to make progress

 

[bananas007]

Again thank you for your kind words.
Regarding my routine:Over more than 40 years I tried almost any kind of routine,from Hatfield,over Menzer,German volume,DC and so on.
The last two years I worked with the Juggernaut ai. ap to get strength back that I lost
because of 11 surgeries since 2012.
Everytime I had to start again at almost zero.There were times,I was very desperate,but I never gave up.
From 2019 to June 2023 I was on a good way,no surgery and only the normal health issues that came with the decades of training and getting older.I was very strong for my not very strong body,but than I had to stop from one day to the other because lightnings that shoot through my legs because of another spinal channel stenosis.

After my last spinal channel surgery on June 6. I was not allowed to do more than go for a walk for six weeks.Then I was for four weeks in a stationary physical rehabilitation.
After that I started working out again very light and I started a cut while I was in the rehabilitation clinic.
I was at estimated 13% body fat at 92 Kg.Not fat,but not lean either.
I stood up at 5 am and made a walk of 3 Km.That I do until today.
Additional I ride between 20 to 30 minutes my stationary bike 3 to 6 times a week.
My bodybuilding routine,which I use at the moment is medium volume,high intensity.
Every rep very concentrated and with the intention to get the best mind muscle connection.
I try to copy the kind of workout Roman Fritz does.Not that I had his strength or mass.
But I go for his extreme focus and dedication.If I have time time,I work out twice a day.
Every body part twice a week.Calves at least 4 times at the beginning of my workouts.
And of course cardio is done seperat in the morning with an empty stomach.
In my opinion,discipline is the most important factor, dead level with consistency.
At the gym and in the kitchen.
My diet is a normal bodybuilding carb cycling diet,mostly chicken,fish,rice.Beef from time to time
and eggs or liquid egg white.
Once every two weeks a cheat meal,but never a whole day.Only one meal.

Regarding PED,the normal stuff as well.
Medium doses,avoid harsch stuff because of my age,no orales,no AI.

VEry Very impressive. What type of surgeries have you had to have besides spinal? how old are you? what country do you live in?

 

[Comerford]

Besides the spinal channel surgeries I had a reattachment of the supraspinatus tendon in my right shoulder.It gave up while I was front squating.
Two impingement surgeries on my left shoulder,one open,one arthroscopic.
A paratenectomie on my achillestendon, right leg and a carpal tunnel surgery on my right ankle.
I live in Germany.I am 63.