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Post to show my physique currently - Im 6FT around 175 Pounds (79KG), I would guess around 18-20% BF?
Im thinking of going all out and bulking, Ive tried to cut many times before and I always spin my wheels (I can lose weight fairly easily) I've been down to 165 and even below that a few times. My problem Is that I always have a chubby look even when cutting that weight to a very low weight for my height, 175 is defiantly my baseline as thats always where I bounce back too eventually. Im thinking a bulk till maybe 2-3 months before summer would be my best option?
I always say bulk because most guys here look sickly skinny.
But if I were you I would start with a cut. Your belly is wider than your shoulders which makes you look very unatractive. Also your arms don't look like skeletons arms, so I think you would overall look much better with lower bf.
Edit: unless you don't care for short term improvement. How long have you been working out?
I used the Protein Sparing Modified Fast by Lyle McDonald and it worked great for me. It's brutal but you'll lose weight twice as fast. If you do it you have to do it exactly as he says because if you don't you're gonna fuck it up guaranteed.
I wouldn't bulk if I were you. If you haven't lifted weights before or recently you could get your newbgains even while on a slight calorie defict at a slower rate. Theres no reason why you cant lose some fat and gain muscle from an untrained state.
Going all out bulking will be a disaster and your gonna end up looking even more fat and going to have to spend more time cutting.
EDIT: another - and I think better - option would be to focus on neither bulking or cutting, but just focus on lifting as hard as you can while eating healthful foods. Make sure you get 200g of protein a day and avoid junk food. Right now whether you bulk or cut, it's gonna be a while until you look good. Might as well make it easy on yourself and just focus on the weights and clean foods.
I'd be really interested in seeing what would happen if you cut out carbs and ate as much protein/fat as you want.
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and enter your info to get a rough figure for your maintenance calories.
Then subtract 400. That’s your daily target for cutting (to start with)
Try to get at least 1g protein per lb of body weight and 20-25% of calories from fat.
Tell you what, if you let me know what your maintenance calories come out to, I’ll send you a meal plan you can follow to the t. I have a bunch of plans already written.
Aside from nutrition, you want to follow a good weight training program where you are really trying to get your strength up. One look at you and it’s clear you’re a gym novice so you should have no prob gaining muscle while leaning out
Ok so to reply to a few of the questions / responses here :
I have been working out for 3 years BUT I'm using the term working out very loosely
1ST Year I would play basketball / football fairly reguarly but eat like shit + drank a lot (1st year of uni)
2ND year I started (Very nervously) going to the gym but only doing cardio (Like a 30 min run every 3-4 days) would still drink a lot but better diet
3RD year is when I started doing weights, doing a bunch of different stuff but recently I've been doing a routine (3x a week, Leg press / Pull ups / Chest press + 2 isolation exercises) and I also started to really clean up my diet but still drinking and not totally dedicated.
So that leaves me to now, even though the floors I've pointed out in my own training / nutrition I have stayed focused for a few cuts and got down to a lot lower weight, however I don't think my overall appearance improved alot if any however I've asked for your guys advice and if thats what your recommending I will try it and log it. I do feel like in pretty good at sticking to a diet but it is demotivating once I can see the scale going down but no visible improvements.
I feel like BIBs suggestion could work, just focus on eating better food + lifting weights consistently, Maybe even eat a little under maintenance.
According to that calculator I need 2,839 calories per day, I don't know if this changes day to day however, as usually what happens is I work 4 times a week (Walking around a club + carrying shit etc for like 5 hours so a fairly physical job) and I work out on 3 of those days, The rest of the days I tend to be doing not a lot (As I don't have a job to fill that time ATM) so going by what you said I would be focusing on around 2400 calories and according to that calc I should aim for 192 pounds at 10% BF which anywhere near that I would be very happy with.
As a kid I was so skinny, none of the fat I have now and my arms were extremely skinny so even though it may not look like it I have improved since then.
Im going on holiday in around a week so ill just eat healthy as I normally do until then and ill start after that.
Regarding just a fat + protein diet @BIB I generally try to stick to that anyway. My usual meal plan would be something like (2 meals a day) which includes Bacon + eggs for first meal and then second meal would be minced beef with broccoli and onions / peppers etc + a protein shake or 2.
Cool, here's a 2400 calorie plan you can check out if you want. It's exactly what I've been following myself for the last couple weeks. Remember no matter what you should weigh yourself once a week and adjust calories as needed since 2400 is just a starting point.
Also you NEED to figure out a good weight training program or no cutting plan is going to be successful.
Total: 2380 calories, 172p, 71f, 263c
Morning snack: 1 apple or banana- 100
Meal 1- scrambled eggs- 400, 41p, 16f
3 eggs- 240, 18p, 15f
3 slices canadian bacon- 60, 10p, 1f
½ cup egg whites-60, 13p
You also need to get as strong as possible. Isolation exercises are useless for you right now. After your first year of serious training if you have any weak points thats when you should consider adding isolation exercises on lagging muscles. I don't do any isolation at all.
I'd recommend barbell squats, chinups, deadlifts, barbell rows, standing shoulder presses, bench press ect and get as strong as possible on them. Follow a good full body routine and if you have the money I'd recommend hiring a good strength coach (not a personal trainer) for a little while until you know what your doing abit better..
You should see some good gains and with a proper diet you could try to recomposition at your current weight.
You can definitely set your own meal plan, no need to follow mine. What matters the most is calories and macros, and that being said IMO you need to increase carbs and lower fat by a lot. I know low carb is all the rage lately but that’s a bunch of faddish bullshit in my opinion, carbs are energy. Actual bodybuilders and athletes agree.
And I agree with pidhar that you need to be increasing your strength through compound lifts. If you can do this, your weight loss will be slower but that’s because you’re gaining muscle mass while losing fat, which is great.
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