I am 18 percent body fat, at 6’1 190 lbs. Should i Diet down then gain weight or gain weight then diet down?
Any advice would help.
If you are a complete beginner I would say do your best to gain muscle mass, but clean up your diet and make sure to keep up with cardio.
Honestly though those numbers seem strange. For a person who is 6’1 and 18% bodyfat I would expect them to be over 200lbs at least…
How do you know you’re 18% bodyfat?
I have had it professionally tested. I know it sounds weird but i am a skinny fat guy. I am not new to training, however the past 3 months I have not trained and let myself go, i guess you would say. I feel stuck between a rock and a hard place. I have a gut but am overall skinny so I am confused on what to do. I am currently trying to lose fat.
What do you want to do? Do that. You’ll have better results with it.
I want to be around 200 but lean
Well you can diet then gain or gain then diet. Really doesn’t matter that much. Just pick one path and do it.
Appreciate the advice
I would diet down first because when you are lean you are more insulin sensitive so you will build muscle more easily and won’t gain fat when you want to gain muscle.
[quote]Lowery38595 wrote:
i am a skinny fat guy [/quote]
If this is the case, and you really want to be 200lbs and lean I would suggest that you clean up your diet, be STRICT with yourself. Notice I said strict, by this I mean know how much to eat and when. Don’t eat 50 steaks a day or just 2 salads. Also, lift some heavy ass weights and do HIIT.
I think people tend to over think things with a situation like yours. You will build muscle and strength, which burns fat, coupled with your quality diet and HIIT and you will make some nice progress. Try it for a few weeks (I’d say at least 6) and take things from there.
Let’s say 10% bodyfat is what you mean when you say 200 and “lean”. Just for shits and giggles here.
At 190 18% bodyfat you have roughly
156 lbs lean body mass
34 lbs fat mass
To be 200 10% bodyfat you will need roughly
180 lbs LBM
20 lbs fat mass
What should be the focus to you?
Thanks i will take all into consideration. Right now my diet is clean, and im working with heavy weight, and doing sprint intervals, so i guess im heading in the right direction.
For training to increase muslce mass(what I think the focus should be) the only difference to me between 190 lb skinny fat you and 200 lean mean you is going to be the amount of weight you can lift for big exercises and the amount of bodybuilding food you put down.
Take your favorite exercise to build muscle on each bodypart(not favorite ego exercise) and look at your best numbers on it. I’ll throw out hypothetical ones.
Incline Press 185x10
Dead lift 365x8
Front Squat 245x12
Let’s say these numbers are your best lifts to date. What do you think you will look like if you are inclining 275x10, dead lifting 500x8 and front squatting 365x12? You’ll be more worried about buying new clothes than anything else.
If you train for strength, whether it be with 3x10, HST, Westside, EDT, ANYTHING, and you consistently improve your lifts over time(time and consistenty being key here) your muscles are forced to adapt. Give those muscles the adequate supplies with high protein and learn to manipulate fat and carbs to your needs and you’ll be growing while staying lean. Add some cardio, I prefer low intensity, done 3-5 times a week depending on what you need and you’ll be on the right track.
Right now I am doing Thib’s destroying fat, and eating a restricted diet but all clean. I am still working with deads, squats and bench to keep the strength. But i do feel i need more of it.