Tell if it’s good and what I need to do bulk cut etc
This is entirely up to you. Do you want to be bigger or do you want to be leaner?
In 3 years you lost 4.5 kilos of fat and gained 2 kilos of muscle.
The good news is that you made progress.
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Well, people need to know what you have been doing first.
Its so weird, usually we get physique pictures asking for bodyfat % guesses.
This time, we got bodyfat % facts and no pictures.
Come back when you have a picture of you holding a shoe.
In 5 months, you lost 7% bodyfat.
I’m guessing based on your 21% scan, that you still have no abs - which is why you’re asking where to go from here.
I would continue leaning out. Get as lean as you can manage, then start adding calories in so you have a good long growing season.
I want to be skinny but not be in high body fat
I’m asking cuz I really don’t no what to do
I weight 59kg so people have told not to cut as I have such low weight but I’m also told 21% maybe 20% now is to high
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You are already skinny. Your bodyfat percentage is high because you have no muscle to skew the percentage lower.
Cheers
I posted another post about my new program can you rate it
I’m looking to get started it was my mum’s birthday and I went away so I’m back after a week.
Were I in your situation, I would buy, read and follow “Mass Made Simple” by Dan John for 6 weeks, then buy, read and follow “Super Squats” by Randall Strossen for 6 weeks.
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This is just my opinion, but I think you’re lean enough that you don’t need to worry about cutting right now.
In scientific terms, I would suggest eating 150 grams of protein per day, while eating Maintenance calories and training hard. Aiming for body recomposition.
And really do think about the Mass Made Simple routine. It’s pretty short, and people on the forum have gotten results from it. We’ve even seen an older, experienced guy gain visible muscle and lose fat simultaneously.
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I might do pharks greyskull for a few months
I did when I first started but I didn’t really follow proper I didn’t rotate the exercises correctly
Ended up crashing out to squatting twice a week