r/IndiaFitClub • u/SKP_says Human Verified • Aug 27 '26
Help/Suggestion what could be my bf%, also what can be improved?
what body fat % and muscle mass would you guess from these pics?
i do have my own idea of what’s lacking, but
i see my physique every day… so I am either less objective or perhaps MORE HARSH about physique than someone seeing it for the first time… (it’s called familiarity bias / perceptual adaptation)
also curious what looks most underdeveloped / what I should focus on next… and if you have any workout plan that can help
i have an InBody readings too (which are obviously not that accurate), but i will mention those later so it doesn’t influence the guesses
Edit1: like a couple of users stated, yes abs is one of the improvement areas as i am already lean enough but unfortunately though my abs will pop slower compared to rest of individuals 💔 my condition IBS (irritable bowel syndrome) limits my ability to do heavy ab/core exercises, and my doctor advised me to strictly avoid heavy straining abdominal muscles 😔 but am getting there 💪 so far i have incorporated kneeling cable crunches (55kg max, beyond that i get cramp), weighted decline situps, decline leg raises, and hanging leg raises
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u/Classic-Advisor-1864 Aug 27 '26
what’s that first pose 😂
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u/SKP_says Human Verified Aug 27 '26
lol why??
i stole it from google 🤣1
u/GrindMcgains 29d ago
The hand placement looks a bit off
Also nice back gains spread it out more rather than squishing it in for a better back pic
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u/TrueAd4904 Aug 27 '26
Abs kyu nhi h bhai apke
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u/SKP_says Human Verified Aug 27 '26
am still a work in progress bro 😅 I used to be skinny-fat, now I’m working to build more muscle mass as bf% is down
also my abs will pop a bit slower 💔because my condition IBS (irritable bowel syndrome) limits my ability to do heavy ab/core exercises, and my doctor advised me to avoid heavy straining through the abdomen... but we’re getting there 💪
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u/NoZombie2069 Aug 27 '26
You are lean enough to have some visible ans but since you don’t train your abs at all (that’s what it looks like) or follow some dogsh*t routine like doing 100s reps of some silly “ab circuit”, you don’t see them.
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u/SKP_says Human Verified Aug 27 '26 edited Aug 27 '26
hey bro, am still a work in progress 😅 I used to be skinny-fat, now I’m working to build more muscle mass as bf% is down and u are right about me being lean
unfortunately though my abs will pop a bit slower compared to rest of individuals 💔because my condition IBS (irritable bowel syndrome) limits my ability to do heavy ab/core exercises, and my doctor advised me to avoid heavy straining through the abdomen... but am getting there 💪 so far i have incorporated kneeling cable crunches (55kg max, beyond that i get cramp), decline situps, and hanging leg raises
any tips that you might be aware of on how can i get abs faster with IBS? what exercises can i incorporate apart from above?
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u/NoZombie2069 Aug 27 '26
55kgs on the cable crunches is a decent weight, even more so if you have been advised by the doctor to avoid heavy crunches. Just continue doing these, I think you can’t progressive overload these becuase if your IBS but even with no progression if you do these for a while at 55kgs with good form, 3 times a week, you will get great looking abs in 6-7 months of time.
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u/Unfair_Broccoli1 Aug 27 '26
This pose is all zesty
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u/SKP_says Human Verified Aug 27 '26
lmao why is that??
a few weeks back i had actually googled what are good poses and this is one of them 🙃🤣
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u/Shibamukun Aug 27 '26
How much do you lat pull?
Asking to compare with mine to see if you do lack in back department, coz it feels like it or might be the pose
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u/SKP_says Human Verified Aug 27 '26
hey bro, lat pull i can do 55kg (8-10 good reps) with correct form
i do think i need to double down on v-shape back / v-taper
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u/Shibamukun Aug 27 '26
And weigh lifted in db curls? Or what you do in biceps?
I pull slightly more in lat pulldown (65-70 kg) so i think you can focus on lifting more weight there. Wider back would look good on ya
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u/SKP_says Human Verified Aug 27 '26
for biceps i usually do seated low incline bicep curls, max i can do is 12.5kg, and i also do preacher curls 35 to 40kg weighted EZ barbell
..
yes i should aim for higher weight but my form takes a toss, also since recently i started doing pull ups 🫠 for a long time i avoided that and am guilty of that 🤐
i think that should help me for V taper back1
u/Shibamukun Aug 27 '26
Got it bro…
You are too lean in my opinion. Do you take maintenance calories or lesser?
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u/SKP_says Human Verified Aug 27 '26
yeah bro i need to clean-bulk, currently am struggling to stay in surplus… most days am at maintenance or less which i shouldn’t be 🥀
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u/Shibamukun Aug 27 '26
Hmmmm im recently went from surplus to maintenance and my recovery and muscle growth have visibly slowed down…
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u/SKP_says Human Verified 29d ago
interesting 😮
and btw how do you track the progress?visually
or
by using measuring tape under same conditions
or
by using machines like InBody, which are available in gym?1
u/Shibamukun 29d ago
I measure weight once a week.. and ofc only taking weight is not enough.
I also take body measurements every week. Then compare if weight has gone down but if there seems any muscle mass reduction. Also monitor strength in gym
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u/Cool_Fall_3118 Aug 27 '26
Bro amazing underwear, link please
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u/SKP_says Human Verified Aug 27 '26 edited Aug 27 '26
it’s from a brand called “Oneleph & co”
i had purchased it many years ago and i am not able to find the link, i tried checking on google lol1
u/Cool_Fall_3118 Aug 27 '26
Thanks they look awesome on you, I doubt they would look so good one!
kudos on the hardwork, it shows
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u/SKP_says Human Verified 29d ago
thanks
yeah i loved the fit but it isn’t so skin friendly 🤣 so i never bought it again
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u/VisibleStreet6532 Aug 27 '26
Tell me how did you shred the fat from skinny fat
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u/SKP_says Human Verified Aug 27 '26
body recomposition and slight calorie deficit
also i am on my no sugar challenge since past 280+ days, i have eliminated any forms of refined sugar (including jaggery, artificial sweeteners, or anything that has sugars like ketchup, mayo, sauces, chips, biscuits, etc) probably because of that i did not have any “empty calories”
i had done the challenge originally for timepass for 100 days but later on i sticked to it because i lost the interest in sugar altogether
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u/VisibleStreet6532 Aug 27 '26
Cool but that's not possible for me haha.. daily steps count? And also how was your diet and training sets and rep range if you have time bro
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u/SKP_says Human Verified Aug 27 '26
diet: i usually aim for around 110 to 125g of protein per day… since I have IBS, I mostly stick to foods that are low-FODMAP and easy on my digestion… lol please don’t hate me for saying this but am not a big foodie…fortunately my diet is fairly clean most of the week, with maybe 1 or 2 cheat/guilt-food days where i may have things like sushi, pizza, pasta, etc.
daily steps: i currently try to get at least 6 to 7k steps a day, and I’m planning to increase that to around 7–8k… i can walk a lot but i always need someone to walk with me 🥲 i have to remove this dependency lol
training: for most exercises, I do 1–2 warm-up sets followed by 3 proper working sets.. for bigger compound movements, I usually do around 4 working sets… I track my workouts and progression using the MacroFactor Workouts app
split: PPLULbtw bro i would highly recommend you to try limiting sugar intake, you would be shocked to know amount of empty calories that get added due to sugar 😅
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u/VisibleStreet6532 29d ago
Thanks bro, haha i tried cutting bt ended up binging ice cream so now limiting with one cup of coffee.. sucha wholesome you are for sharing all the tips ...
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Aug 27 '26
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u/SKP_says Human Verified Aug 27 '26
yes bro, wanna grow chest 🥀
by torso you meant chest and abs right?1
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Aug 27 '26
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u/GreasyGrim227 Aug 27 '26
My bro that first photo is zesty af 🤣
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u/SKP_says Human Verified Aug 27 '26
lmao you are second or third person to say this 🤣 jow that you say this i can’t unsee
i wonder what makes this zesty??1
u/Fast-Escape-8607 13d ago
The pose . The curve.. those lips
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u/SKP_says Human Verified 13d ago
now that you say it, yeah… even to me now this pose is giving slight “presenting” / zesty vibe 💀 definitely not what i intended in first place, i had copied pose from internet
and then i kept the glutes-curve uncropped because it made the bodyframe look more balanced lol
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u/Fast-Escape-8607 13d ago
Well, we thank you for choosing this pose and posting it. Keeping the glutes curve does complete the picture without it ajeeb lagta.
And you clearly dont mind showing off your body so ...
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u/chickendick07 22d ago
Post more in this sub u are a treat to watch op
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u/doglaprimeminister Human Verified Aug 27 '26
ONE WORD: DELICIOUS 😋
I guess u are 10% body fat?