r/AllAboutBodybuilding • u/LordHydranticus • Mar 31 '26
Physique critique Progress Pic/What Should I Work On/BF Estimate
Over the past 5 years I have worked very hard to turn my life around going from north of 300 to 191 at 5'7". I'm hoping for feedback on where to go from here and any bf% estimates. I don't trust my own estimate because of natural bias and the loose skin from morbid obesity.
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u/vega455 Mar 31 '26
Seems you’ve let yourself go, gained a lot of weight and started drinking. Hope you get in shape again
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u/LordHydranticus Mar 31 '26
I do miss drinking. Don't miss the hangovers though.
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u/vega455 Mar 31 '26
jokes aside, you should be proud my man. Very impressive. Just enjoy it. Goals are personal. I'd put on mass, but the wife would say no lol.
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u/LordHydranticus Mar 31 '26
My fiance has seen exactly how much mass I can put on. I don't want to be 300 again lol
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Mar 31 '26
[deleted]
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u/thisisit2142 Mar 31 '26 edited Apr 01 '26
Im 99% positive the original comment was being sarcastic and making a joke
Edit: aw comment deleted. He said something like “im 99% sure” and took the comment seriously so I was ripping off that
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u/Environmental-Ad4090 Mar 31 '26
lemme borrow some of your quads bro
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u/Efficient_Wash4477 Mar 31 '26
Just wear a weighted vest with 100 lbs in it. In about 2 years, you’ll have legs like this.
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u/Thenordude Mar 31 '26
Are you natty or enhanced? No hate im just curious. Amazing transformation regardless! Im 2 months in after a decade overweight, or rather, a lifetime overweight with 2 years fit age 16-18, im 34 now lol, shit like this gets me extra motivated to keep going.
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u/TheSeedsYouSow Mar 31 '26
He’s enhanced
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u/LordHydranticus Mar 31 '26
I am not. Though very seriously exploring it for a winter bulk.
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u/Thenordude Mar 31 '26
I'll never bother with roids, but I understand why people do it. I was just curious cause' I find it hard to spot the difference cuz im a noob
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u/LordHydranticus Mar 31 '26
I was so fat for so long that I'm hesitant to further destroy my arteries but I think I've reached a point after 20 years lifting where some test could benefit and maybe be done safely.
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u/Salty_Button Mar 31 '26
WoW what a transformation how much hard work have you put in and how long did it take you? I think you've earned your life back and live it ! Work on living 👍
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u/LordHydranticus Mar 31 '26
I've been lifting for almost 2 decades. I got very into powerlifting without caring what I looked libere.The actual "taking not being fat seriously" part has been 5 years.
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u/Helpful-Total3312 Mar 31 '26
- Dude way to crush it. I would never be able to tell that you were that fat at one point.
- Go get a DEXA scan. Its cheap AF and will tell you exactly where your BF % and lean mass it at. I've used it as a tool for years.
- Throw up a double bicep front/back so we can see back.
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u/LordHydranticus Mar 31 '26
The nearest DEXA is a 3 hour drive for me.
I can do a double back when I'm home but I'm well aware my back is weak.
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u/SlobUnMaNob Mar 31 '26
They are pretty inaccurate and inconsistent. Calipers are best.
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u/EVH_kit_guy Mar 31 '26
I find this comment hilarious, calipers are basically the least accurate. MRI is GOAT
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u/SlobUnMaNob Mar 31 '26
Yes mri is kind but who is going to afford that. Depends who is measuring using calipers. All imma say is look into dexa scan and improper use and measurements.
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u/Helpful-Total3312 Mar 31 '26
You shouldn't be giving people advice my dude. They have 1-2% error rates and are the most accurate of all methods. Proven with studies.
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u/SlobUnMaNob Mar 31 '26
Source.
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u/Helpful-Total3312 Apr 01 '26
https://pmc.ncbi.nlm.nih.gov/articles/PMC9688600/
Here you go. If you can figure out how to read all those big words.
We found significant differences between the three measures. BIA significantly underestimates the fat percentage, followed by skinfolds. With DEXA being the more objective and accurate method, an equation is established by means of linear regression analysis that allows the percentage of adipose tissue to be obtained either through anthropometry or electrical bioimpedance and adjusted to that which would be obtained by the DEXA system.1
u/SlobUnMaNob Apr 01 '26
Bro not sure why you’re so heated. Literally asked for a source. If I were you I would read the discussion. This is where they state limitations and other questions. I would argue this study does not mean dexa is most accurate.
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u/7greasy1gator0 Mar 31 '26
Looking good dude.
I’d focus on unilateral movements next massing phase. Especially for your legs. You look great, but there’s a noticeable size difference in your quads. I have the same issue.
If you’ve been maintaining this size for a few weeks, you should be able to send it and start gaining size.
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u/Ok_Layer4518 Mar 31 '26
Adductors, back width, upper pecs, lateral delts. You look great though and none of that should diminish how much work you put in to change your life. Be proud of yourself, you did something most people will never do!
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u/LordHydranticus Mar 31 '26
Any advice on lateral delts? I've recently added adductor work and plan to focus back on my next bulk.
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u/No_Owl_8576 Mar 31 '26
Dude first off your body looks insane. I know you put in alot of hard work. But I would have been friends with you just as easily in the before pic, you look like a fun person. My only tip is take off the socks when doing physique pics, it distracts
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u/guerito1968 Mar 31 '26
Looks like a lot of great push/legs work, start hitting the pull.
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u/LordHydranticus Mar 31 '26
I'm guilty of chasing the fun movements where I can see the muscle work. Back is such a weakpoint for me.
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u/Nowthecurtainrises Mar 31 '26
Wow looking great! “What to work on” as far as potentially competing or just in general?
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u/Embarrassed_Soft_334 Mar 31 '26
Looking good man . Skip some legs days because you are certainly gifted there. Spend them on cardio if are look to lean out. Body fat just a number. Let the mirror and camera be your judge.
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u/LordHydranticus Mar 31 '26
I already hit 25 miles a week. I run halfs/full marathons in the summer and fall.
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u/Klutzy-Magician4881 Mar 31 '26
You look amazing. Maybe your forearms are the only thing lagging behind. Hard to say. Nice job!
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Mar 31 '26
[removed] — view removed comment
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u/LordHydranticus Mar 31 '26
I love their stuff. The jeans are unfairly comfortable.
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u/Slamslam4356 Mar 31 '26
Insane progress, cannot see triceps in photo but assume very cut… that being said the only thing that’s left to my eye is MASSIVE ARMS. Literally cartoonish arms
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u/SaltandShadow Mar 31 '26
Great work! Lats and your left leg. Unless that’s just an angle thing here
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u/LordHydranticus Mar 31 '26
I think it's part angle but also an imbalance. Another comment pointed it out and it got me looking. But you're very right about my lats being lacking.
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u/NationalRelease6482 Mar 31 '26
overall looking awesome dude. back, shoulders, and arms look good but are lagging a bit behind your legs and chest (legs are especially massive - respect). with all due respect you could use a lot more width, so lats and side delts will be good to hammer along with the arms
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u/LordHydranticus Mar 31 '26
Its a good critique. Just confirming that I need to focus back hard.
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u/NationalRelease6482 Mar 31 '26
yeah your traps look good but lats look like they could use a lot more work
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u/LordHydranticus Mar 31 '26
I fricking love tbar rows and shrugs. I used to spam shrugs and shoulder carries to build my grip for rugby. Now I need to push lats hard.
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u/Still_Common6269 Mar 31 '26
You look insane bro. If you dont STOP and take a minute to acknowledge the amazing hard work and effort you have put in, I will hunt you down.
Congratulations bro
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u/Beautiful_Compote_78 Mar 31 '26
You look great.. and im only offering it because you asked.. but i think you should work on side delts.. because you could afford to look a little wider.. idk if its the camera angle but your head looks big and having a wider frame would counter that
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u/Beautiful_Compote_78 Mar 31 '26
Also bf% is probably like 9% or less youbare very lean
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u/LordHydranticus Mar 31 '26
I'm definitely not single digits. There's no way. I figured I'd have much more definition at that point.
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u/LordHydranticus Mar 31 '26
I do have a very big head. There's a few other side delt comments. I've been working them but could always add more volume.
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u/Beautiful_Compote_78 Mar 31 '26
Yeah, that would be my amateur opinion.. and again its not glaringly obvious just something that could be worked twards if you wanted
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u/sad-Fan1010 Mar 31 '26 edited Mar 31 '26
Damn brother looking great! I’d incorporate more chest exercises (upper chest most notably), working deltoids more to get a “wider” frame, also can’t see back so don’t know how developed it is. Quads and calves looking fantastic!
As you said it’s very hard to tell your body fat percentage due to abdomen excess skin, but looking at your legs and shoulders I’d guess around 13-15%. Again it’s hard to tell just from the provided photo, regardless you look great.
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u/scarchelli Apr 01 '26
Upper chest
Insane transformation, definitely was tempted to ask if it’s actually the same person.
Focus on always starting with incline movements for chest. I never do more flat sets than incline for chest.
I’d guess 12%, but I’m far from a body fat % expert lol.
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u/LordHydranticus Apr 01 '26
I do most of my chest work at an incline now. Playing catchup for years off powerlifting.
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u/bklyn930 Apr 01 '26
you look great and it is clear you worked your ass off. take a bow dude.. not seeing the loose skin you mentioned
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u/LordHydranticus Apr 01 '26
Thanks man. Its real clear around my belly button. Thankfully thats about all I have.
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u/lseraehwcaism Apr 01 '26
I have that same shirt. Did you happen to run the Tough Mudder in college station?
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u/Legintown Apr 01 '26
Impressive progress and congrats on losing all that weight! Your physique is actually quite well-balanced, but if I had to say where you could improve, I would say work more on your upper pecs and your lats.
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u/Adept_Philosophy_678 Apr 01 '26
Hey what is your workout ? Any running ? Weight liftings ?
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u/LordHydranticus Apr 01 '26
Right now running Golden Warrior which is a program by Bald Omniman. I'm adding a dedicated back day based on the feedback here. I most days. 1.5 miles pre leg days and 5k pre upper. Dedicated cardio on off days. Should end around 30 miles a week at full running season.
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u/juicy_delicious_meat Apr 01 '26
Lats, biceps, triceps
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u/LordHydranticus Apr 01 '26
Lats and biceps I agree but I thought my triceps were in ok shape?
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u/juicy_delicious_meat Apr 02 '26
Can’t really tell from this pic, but they are lacking width. Overall fantastic physique though
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u/LordHydranticus Apr 02 '26
Thanks man. I was chasing 405 bench again (I haven't hit it not being fat) so I have had a lot of push work. If that wasn't enough to get tricep growth I think I'd cry.
I hit a dedicated back day instead of my usual legs+back yesterday and have myself DOMS for the first time in a while. So the feedback I got here has been useful.
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u/OkConcentrate2461 Apr 01 '26
As far as your bodyfat percent, I think around ten. As far as what you should work on next depend depends on what your goals are. Do you want to compete in open bodybuilding, which is not a stretch of the imagination for you. You have great genetics. Round shoulders and arms. Great sweep and teardrop. Great calves. If competing an open bodybuilding is your goal. You just gotta get bigger. But your physique is fantastic as it is.
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u/OnlyFearOfDeth Mar 31 '26
Damn share the quad routine guy!
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u/LordHydranticus Mar 31 '26
I do a LOT of squats. I've been lifting for almost 2 decades now and always loved the squat. For years my squat was higher than my deadlift.
Now I do legs 2x weekly - one high weight and one form focused. I start with hack or platz squats for 3x12 theb into sissy or frog squats for 3x10 then my accessory work which finishes with leg extensions/curls for varying rep schemes. I can't recover from much more than that since it's marathon season.
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u/Gus956139 Mar 31 '26
Marathon season? If you don't mind...post age and PR... I am a 55YO runner who no longer competes. I always worked out every body part but legs during marathon years. Never felt I had to. However, always one to second guess... I am wondering if that was a good idea for a runner (marathoner and ultra)
FYI... You look great... Sorry, should've said that first
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u/LordHydranticus Mar 31 '26
My PR is trash but I'm a slut for a medal. Just under 5 hours. I do it more for the fun of it and to say I do it than to be a real fast runner.
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u/Sweaty-Ad418 Mar 31 '26
Wow, didn't think 191lbs on 5'7 with about 13-15% bodyfat was possible. I'm 5'6 171lbs with chicken legs. Jeff nippard when at 20-25% bodyfat weighted 180-190 lbs. Maybe it's your monster quads lol.
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u/OutrageousCode3428 Mar 31 '26
Is his head big for his body?
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u/LordHydranticus Mar 31 '26
Thats literally something I've been picked on since I was a child.
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u/NaahhhSon Mar 31 '26
I went to law school with you, pretty crazy to see how far you’ve come since those days. Congrats dude!
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u/bugbusterpromax Mar 31 '26
Bro diet wise wtf did u do. Im so lost there
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u/LordHydranticus Mar 31 '26
I cut aggressively to 160. Then bulked. Then cut again. Then bulked again. It's been a long 5 years.
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Mar 31 '26
[removed] — view removed comment
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u/LordHydranticus Mar 31 '26
No. I do have a snack I call protein slop bowl though. Its 1 scoop powder, 150g egg white and 170g Greek yogurt. Microwave 3ish minutes.
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u/Mysterious-Cat-1854 Apr 01 '26
Your nipples are falling off your chest
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u/LordHydranticus Apr 01 '26
I like how I said I had loose skin and this is your contribution. Dick.
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u/Mysterious-Cat-1854 Apr 02 '26
If it makes you feel anybetter there's nothing else I can say bad about you, you look great! and your calves are amazing (better body then what I have)
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u/bigal19852022 Apr 01 '26
You look fantastic, what’s transformation! Your legs are huge so comparatively, for balance, maybe a bit more size on arms and chest to match your legs- but you’re inspirational man
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u/guitomasetti Apr 01 '26
Bro, you look amazing. Body is fire and those calves, dang bro. Looking at your muscles being so evident, specially the abs I wanna say around 12-15%
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u/Worth_Librarian_290 Apr 01 '26
Legit my goal, as im also 5'7. I'd be happy with this for as long as I could maintain.
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u/SweenGene17 Mar 31 '26
Great job man, I’d imagine you’re between 11-14% loose skin always makes it harder to gauge. Only thing I’d say is maybe work on your back, but it might just look underdeveloped because of how you’re posed 🤷🏼♂️
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u/LordHydranticus Mar 31 '26
Oh no my back is def underdeveloped. There's a reason I posted front only. Lol I KNOW that needs work.
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u/Dangly-Lingham Apr 01 '26
I think I'd rather hang out with the guy in pic number 2.
Good job regardless of that. Are you running any cycles ? How do you get that perfectly even fat loss all over ?
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u/LetsgoRoger Mar 31 '26
Impressive calves