Hey yall, I have a training question. I am currently trying to lean down and lose body fat. I know that I will lose some muscle mass in the process. I weigh 150lbs 5’8, and 10-11% body fat. I would like to be no less than 8% ideally 5% and have been consuming 1500 net calories taking into account my cardio etc. My macro goals are 157g protien 207g carbs 40g of fat. I’m thinking of lowering my carbs and upping fats might help me reach my goal better. What advice do you have? If I am way off here and need to change up my entire life I will, I’ll dye my hair, quit my job, change my name even help me hit my goals!! Here is the picture this was this morning at 5am sorry I look dead.20180717_054356|375x500
Picture of Current shape?
Also… except for physique related competition, why the fuck would you want to be 5%? Are you auditioning for the Machinist 2?
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It would help to post a picture so the other guys on here can assist you more accurately.
Edit: Damn dchris beat me to it
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How about you just post a picture?
Also why get even leaner? You some concentration camp looking motherfucker already.
Dafuq lel.
Eat less/exercise more and be strict/consistently with counting to create a caloric deficit.
Don’t obsess about exact body fat percentage numbers because whatever way youre measuring it is probably inaccurate af. Just use the scales and mirror to tell if you’re moving in the direction you want e.g. sexier or less sexier.
If you’re gonna drop anything go with lower carbs. Drop enough carbs to get the scales moving again but not so much that your work out intensity suffers because keeping that up is the stimulus to keep as much muscle as possible.
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Without a pic it’s hard to tell, but at that weight and height you’re probably pretty lean already. Unless you’re prepping for a show, I don’t think getting any leaner at this point will help you in the long run.
If you insist to keep cutting, at 1824cal daily total there should be some room to increase caloric intake while still cutting. It will be slower but if you do that and up protein, you’ll keep more of the gainz…
Pop up some pics so we can say more. .
Im 5’8 and I weighed 150 when I started training. I was leanish but not ripped. Let me tell you, had I gotten any leaner it would have looked horrible because I didn’t have enough muscle yet.
S
I want to see what I would look like super lean so I can then target areas that I want bigger.
You don’t need to get to 5% body fat to accomplish that. You’re pretty damn light already, why would you knowingly lose muscle so that you can see yourself really lean? You probably need to add muscle everywhere. If this is a troll, then good job, 8/10, and carry on.
Your picture isn’t showing up.
That’s way too low, I’m 5’4" and 140 on stage, and only had a small handful of 1500 calorie days before I almost passed out.
As others have said, post a pic and I’m sure more advice will follow, but initial thoughts are don’t try to get leaner. 150lbs at 5’8" currently, I can’t imagine losing more fat will get the physique you’re going for.
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…only by like 8 seconds. Ha.
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I think he meant after the calories burned from cardio (which is why “net” calories is such an unreliable gauge of where you’re at), considering his macros add up to roughly 1800+ cals.
You are still at 10-11% bf and already getting to 1500 cal? Even if you have slow metabolism that’s way too low. I don’t know your case but you might be cutting weight to rapidly which can cause a lot of muscle loss.
I would say do not lean down.
This may be hard to hear but your not 10% body fat, it’s higher. To get that really shredded look your probably going to need to drop another 20lbs, maybe even more but then you won’t look how you hoped because you do not have enough muscle.
Spend some time building some muscle before you worry about getting lean, and by some time I mean years.
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You don’t have weaknesses, you are just small, or I guess you could say all of your muscles are ‘weaknesses’.
Not being a dick, just trying to get your focus in the right place.
You won’t know what your ‘weaknesses’ are until you have built some muscle mass and can actually see which ones are developing more than others.
My advice would be definitely don’t do any sort of deliberate cut. Either a quality bulk or, given you are a relative beginner, just train hard at maintenance calories and you will probably see a visible recomp.
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Don’t “cut”, but don’t overeat thinking it will add muscle faster. Eat SMART and let time do it’s anabolic magic.
S
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You’re sitting closer to, if not above, 20% body fat- not that BF% is a big deal or anything. You can’t go from skinnyfat to shredded. You need to build muscles first.
Think you already got that covered, Eminem.
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As a few others have mentioned already, your current body fat is higher than 10%, 18-20%. You have for sure at least 15lbs to go before seeing solid definition and 20lbs or more to start looking super lean. Agreeing with the other posters, trying to get leaner wouldn’t be productive. Focus on eating at or slightly above maintenance calories, get on a smart and consistent training program and let time do its thing.
Realize getting down to 5% body fat won’t be feasible for you, just being honest. That’s bodybuilder contest ready lean, and takes incredible amounts of knowledge, detail, time, dedication and a great coach. It sounds like you just want to be muscular with great physique, as we all do. That can be achieved with years of consistent training, knowing how to eat for the physique you want and the best diet for you/your body, and maintaining ~10% body fat all year long, again not hard to do once you’ve learned the basics and can apply them consistently for years
How long have you been training? What does your training program look like?
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