anyone able to give me a rough estimate im 5’10 161 pounds
Curious why you care? Prob mid teens. You don’t have abdominal definition which is 15ish for gifted ab genetic people but low double digits for the rest.
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I’m 24 just wanted to know because I want to start weight training but idk if to bulk or recomp at my weight as I’m new to training
Having a number won’t change how lean you are though. You can already see how lean you are.
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IMO, neither. It would be okay to just start lifting weight and adding more protein and allow the muscle to come. That is exactly what I did.
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My midsection is still carrying quite a bit of fat so I wouldn’t say I’m lean my lower body is soft aswell
So there you go then: no number necessary.
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I believe you should just try adding some muscle without getting fatter. Quit worrying about the fat you have now, and focus on adding muscle that you clearly don’t have now.
Once again: More Protein and lift weights.
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How big of a surplus do you recommend?
The surplus is protein. I never counted calories, so I cannot help you with how much surplus.
One concern is that you don’t count an addition hamburger as protein. An additional patty is the protein. Just know that a single 1/4lb hamburger patty is only 16 grams of protein. You should be doing at least an additional 50 to 100 grams of protein a day.
At 24 I would focus on establishing a routine that you will stick with. You are in no position to dial in a bulk, cut or recomp. You just need to lift weights and establish some muscle.
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I disagree with this, but to each his own.
I also disagree with no established routine, but that’s because i floundered until i got a routine down.
200-250cals surplus carbs daily is plenty. You want to see about a half pound of scale weight increase weekly.
You’re at a great starting place.
Ye I already I eat a lot of protein always have done despite not lifting so I guess more carbs will do half a pound a week sounds a lot though tbh like how much of that goes towards muscle ?
What splits do you recommend and is stuff like creatine a must ?
Maximum muscle recruitment in a week is somewhere around 1/4 - 1/2lb in ideal circumstances.
So half or more.
There is an unavoidable fat gain that will come with this, so when you start getting too fat, or maybe gain 10lbs, go for a quick cut.
Rinse and repeat.
No
IMO, that is an unacceptable method. I never allowed my appearance to look like I needed a “quick cut.”
But I know many used one of the several bulk/cut cycles. Maybe you could say that I did a bulk after every bodybuilding contest I did. But it sure wasn’t followed with a “quick cut.” All of my cuts were slow enough to optimize muscle retention.
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The rate of fat tissue accumulation in the method i described would be so slow that you could return to your previous bodyfat easily. It allows for a long and prosperous gaining phase.
You seemed to be able to do this all rather intuitively. I do not have that capability, so i trust numbers.
Love these replies. It reminds me of when I was a trainer and would ask someone how much water they drank and they’d always say “a lot“. What they really meant was two 8 ounce bottles.
Define “a lot”
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I mean I’ve been eating about half a kilo of chicken breast daily for years isn’t that like 120g of protein alone? so add in the raist if my daily food I’d say that a lot of protein for a skinny guy like me
so add in the raist if my daily food
What is that?