What do I do? Do I cut and lose body fat or do a recomp if it’s possible
I need help I don’t wanna be fat or skinny
So any help good help
I train 3 days a week full body I gained muscle but didn’t really think I was that high body fat
I’m 67kg , 167.0cm 29% body fat
Age? Also, how long have you been lifting consistently?
I’m 31 and have been training for a year on and off I was doing starting strength
Now I switched to full body 3 days a week bodybuilding plan
I can squat 75kg 35
Overhead press 35kg 35
Bench 50kg 3*10
What plan are you following?
What are you eating?
Did you really need a $200 scan to tell you what’s apparent?
Save the money, dude, you know if you like the way you look or not.
In your shoes, id be running Phraks Greyskull LP or a similar strength template. You will get strong and big, versus following a bodybuilding template which you will only get big. Respectfully, your lifts are telling us that you’ve got more ground to cover RE strength. Build your strength base first.
Whats your diet look like?
Get some zinc and magnesium, STAT!
You clean up your diet and put some muscle on. Find a good training plan and get to it.
Look up any of the beginning training programs by the late, great Mountain Dog (RIP John Meadows)
Project Colossus is 3 days a week and well designed
Project Colossus (mountaindogdiet.com)
Or pick anyone of the numerous free programs on this site:
Or the tried and true - SuperSquats off which this is based
I have the grey skull LP book
I do 3 days a week full body
Bench press 3x5
Barbell overhead press 3x8-10
Latpull down 3x8-12
Squats 3x8-12
Skull crusher barbell 3x8-12
Incline dumbbell press3x8-12
Barbell bent over row 3x8-12
Shrugs 3x12
Hanner curl 3x8-12
Lunges 3x8-12
Chin ups as many sets and reps as possible
Standing barbell overhead press 3x8-12
Bicep curls 3x8-12
Squats 3x8-12
Staright leg deadlifts 3x8-12
Skull crusher 3x8-12
When I can do 10 reps I will add weight and drop down to eight and work to 12 unless.im doing 5 reps
Also at the dexa scan place they said to go on a cut 300 kcal deficit I’m scared I’ll just be skinny
Is that a program you made up?
What are you eating? That was the second question I asked.
Right, I’m recommending the Phraks variant. It corrects the lack of pulling movements.
Round 2:
Edit
Apparently it’s round 3
I am eating really good well I thought I was but I’m skinny fat lol
Lunch-Chicken and rice & a protein yoghurt
On training days - protein bar before gym
Dinner - meal with pasta and protein and sauce with salad
Last meal - 4 eggs and toast
Diet soda and milk if needed
I have been tracking for 2 weeks now .
I was having a extra 2 chocolate biscuit at lunch before I started to track my stuff
I just think I was eating way to much and drinking regular soda and engrey drinks which I’m cutting out
Thanks for all your help
I was wondering what do I do with my calories do I cut? Or what
To clarify, you eat no breakfast?
And if you’ve only been eating that way for 2 weeks…of course you aren’t seeing results. This takes time. Depending on how large your protein sources are, this could also be a low protein diet for someone looking to gain muscle.
What’s the purpose of the toast for your last meal?
What time of day do you train on training days?
Yes I made the program
I changed this one John Grimek Workout: A Full-Body Routine From A Legend – Fitness Volt
Again everything is a learning process all of this stuff is new to me as I’m not really sure what I’m doing
Hence why I had the Dexa scan and now I am posting online to get some advice
I have never understood the changing of programs, especially by beginners unless you are equipment limited (workout at home with limited stuff).
I have been working out 20 years now - followed a program in the beginning and more recently - much better progress using something designed by the pros.
If you want a prescription:
Run 5/3/1 x3
Run SuperSquats
Run the Mountain Dog and Coach Thib’s programs I linked above.
In all of the above follow the diet advice given.
Check back with us in 6 months and show us your awesome progress.
Without a deep-dive analysis, I say you need… time. One year of off-and-on training? Two weeks of cleaning up your diet? Be patient. And make sure you’re eating about a gram of protein per pound of body weight.
Surely you see the issue here. Would you want to be operated on by a surgeon that was still learning, everything was new to them and they didn’t know what they were doing? Would you want your vehicle worked on by a mechanic that was new to it?
As you said: this is all new to you. So trust an expert.
So
I need
Cut 300 calorie deficit ?
Pick a program if the site here ?
I just wanted to put my mind at ease that if I go into a cut I will not just be skinny
Hence I was looking at doing a recomp
