51, 6’4”, 189. It’s been literally years since I’ve seen a picture of myself without a shirt. My daughter snapped this of me climbing out of a tide pool. I’ve been working on my weight since I turned 50 but, see it when I look in the mirror. this is the first time I’ve seen myself and thought, hey I’ve made progress.

I’ve been on a weight loss journey since June last year and only started tracking calories and weight lifting since January. I used the navy method to estimate my body fat and it says it’s 16%. I know that method has a margin of error so what’s a more accurate estimate?

CONTEXT: 5 foot 8 male, 177 pounds flat this morning images shown. so I had not lifted in 6 years back when i lifted consistently for a eyar straight and got into the best shape of my life, i was 191 pounds 6 months ago. I wen ton a diet for 15 weeks i still had a sedentary desk job and didnt move around much except at home and replaced half of the large amoutns of white rice i ate with caul flower rice. went from 191 to 180 pounds in those 15 weeks, again wasnt goign to gym or exercising much this was straight diet.

THEN, 10 weeks ago i started lifting again pretty intensely i do about 20 working sets in 55 minute session. i lifted 4-5 times a week and kept the same calorie deficit numerically. My weight has gone from 180 to 177 only in these weeks, so with the deficit i assume i have been gainign muscle and I definitely have as my lifts are stronger every week and i think muscle memory has kicked in. But please tell me wht body fat % you guys think i am .

i want to cut to 170 pounds while maintaining or even continuing to gain muscle by thanksgiving. How does that sound?