This is an opinion website that offers information of a general nature and none of the opinions should be construed as advice. Nothing contained within the site is the advice, opinion or otherwise the view of any host, owner, server or other provider of services to Good Looking Loser. Nothing stated shall be construed to serve as a replacement for competent advice from professionals.
Affiliate Disclosure: At absolutely no expense to you, if you make a purchase, we may receive commissions from some links on this website. That is how our community supports itself. I don't recommend anything that I have not used personally or believe in. Thanks!
I agree you should focus on lowering body fat. If you try to bulk at all at your current body fat you are likely to just gain a lot more fat. It seems that the best range for bulking (where the most weight gained is muscle) is 10-15%.
Any diet that keeps you in a calorie deficit works. Just make sure you get sufficient protein (at least 0.82 g/lb per day). Usually a good place to start calorie-wise is 11-12 kcal/lb per day.
Also, like Andy said, lift heavy, in the 5-8 rep range. In a deficit you'll have less energy to lift. But don't reduce intensity (weight). Instead reduce volume. That, plus sufficient protein, will minimize muscle loss.
First of all, I'd restructure your goals, make it, I'm going to reach "x" amount of weight. Unless you have some sort of BF machine that's accurate enough, it's going to be wonky how you access your progress. (most people have 0 idea what % people are actually at) I'm apparently borderline obese at 20% lol
Buy a cheap scale and see what you weigh. Make it a goal to lose 1-2lbs per week. Weigh yourself once per week in the morning before eating ANYTHING.
If you really want to go for it, count your calories. The first day, measure how much you're eating normally without cutting any foods out and then take those calories for the day and subtract it by 200-300. That's your daily limit. You'll start to lose weight if you're weight lifting 4-5 days a week.
For example, if you normally eat 3000 calories per day, your new caloric intake is going to be 2700. Worry less about macros except that you get enough protein 0.8-1g/lb of body weight (if you weigh 200lbs get 200g of protein/day)
Then when you hit a plateau and you're not losing any more weight, add cardio or decrease your caloric intake, incrementally. Add 2 - 30-minute sessions/week or lower your calories by 100-200. I prefer adding cardio cause you want to keep your calories high during a cut and rely more on cardio than lowering your food intake to lose weight. Otherwise, if you get low enough in calories to like 2200 or less it becomes really unbearable. (at least it does for me)
Of course, you can adjust all of this to make it less aggressive or more aggressive of a cut. The most important thing though is staying consistent. You could start with lower calories or start with cardio to really jumpstart the cut if you so please.
Here are two articles by dc7 that I really liked and are great for cutting.
Lastly, you can also get some ephedrine, which I like for cutting because it suppresses your appetite and combined with caffeine it enables thermogenesis, which increases your body temperature and therefore you burn more calories.
Lift, either gym or bodyweight. Gym > Bodyweight, though me myself doing calisthenics throughout summer.
Count calories, or eat the same food everyday as I do. 2 meals a day, first one around 12:00 and another one around 19-20:00. (each of them around 1k calories)
I am 54 days in already (36 days until first milestone, 66 until second one). Still no hard cravings, coffee helps a lot there. Lost 4,6 kg since starting.
That is just one of the approaches you can follow, I believe you can lose fat/weight in many other ways. Though what works for me is checking everyday off in a spreadsheet, weighting myself every morning and just measuring how far I am already.
The GoodLookingLoser.com forum offers visitors the ability to exchange information and thoughts. Nothing contained within GoodLookingLoser.com forum is the advice, opinion or otherwise the view of any host, owner, server or other provider of services to GoodLookingLoser.com or of Goodlookingloser.com itself. Nothing stated shall be construed to serve as a replacement for competent advice from professionals. Visitors are to make their own independent inquiries before acting on any information contained within the website forum.
I didn't think the "Get Hung" guide would have girls eyeing my bulge. It did.
I didn't think that your exercise and diet advice would have girls checking me out. It did.
I DEFINITELY didn't think that your hair-loss prevention would fix my hairline. Not in a billion years. It mother fucking did. You saved me a crazy amount of time, a ton of money, unnecessary pain, and destroyed my #1 source of anxiety. DESTROYED IT.
Kratom is next!
To anyone reading this, follow through, read this material, APPLY this material, and enjoy life.