I had a hard time gaining weight my whole life so I had to go dirty bulk to get any meat on me. Now I run into the problem of I have a higher body fat percentage than I’d like (13-15% I think) and I want to bring it down but don’t want to lose the weight I’ve gained. How do I go about this? I’m also in a plateau in the gym and it is really driving me nuts right now to the point I don’t even want to go to the gym but I still go. Any tips any one has will be greatly appreciated!
You will need to make a choice: are you wanting to lose fat, which will mean weighing less, or are you wanting to weigh the same?
Is there a reason you are attached to this particular bodyweight? Do you compete in a weight class based sport? Otherwise, put another way: if you weighed 20lbs less than you do now, but looked bigger AND leaner, would that be acceptable?
Even doing this it’s not an easy feat. You def need to know how to bulk/cut/train properly for your goals. Recomping most times turns into a bulk.
I would also tend to agree with @T3hPwnisher. a dedicated fat loss phase keeping proteins high and eating just under maintenance should allow him to get the fire going and burn off some fat while retaining muscle. I think the key here will be to go slow.
Once he drops fat he can bring the cals back up and smash his lifting plateau.
6’
190-195 is the range. I take weight morning and night and average it over the week. Last week I avg. 193.4
Short torso
Long legs
Long arms
Arms and legs are thin
Butt of a woman which really sucks
My fat sits in my torso mostly
Been training since I was 14 with hockey but strictly lifting and not playing about 3 years
How diligent are you with tracking calories and macros? This is key to your goal. It is doable, but you have to be pretty close to insane with diet management. You also will need to be extremely patient. Like being ok with it taking 1-2 years to hit your desired leanness.
I used calipers and if I used them right it put me just below 12% so I’m guessing I’m a little off. But what type of diet do you suggest? I don’t track it at all honestly. I’m hungry I eat. And I eat relatively healthy with some not so healthy stuff mixed in still
Chicken and rice make a big part of my dinners. Sandwiches or more chicken are typical lunches. I eat bread and tortillas, fruit for breakfast with granola. I eat chips and dessert regularly still and that is the first thing I’m cutting out since I’m guessing that’s a big culprit