I know I’m going to get flamed but I don’t have any reliable sources other than you guys. Let me start by saying that I know I’m a shrimp at 5’8/ 143lbs.
I was 156 in January at 23%bf. I consider That small, but I wasn’t willing to go beyond 23%. I’ve cut down to 16% since then, but as I said, I’m sitting at 143 now.
I have a family history of metabolic syndrome, so I suspect that I carry fat a lot easier than most (even at this low bodyweight). I’m wondering if I should continue cutting - I’m 2 and a half weeks into the V-diet, 5 lbs and 2%bf lower.
My goals? 160 at 12%bf.
I’m not new to the weightlifting or nutrition game. My diet consists almost solely of chicken breasts, protein powder, brown rice and vegetables. Bench is 205, Squat is 250, DL is 265. Yes, I’m weak, but that’s not my main concern right now.
So I guess my question is…is it safe to bulk or should I reach a lower bf before attempting that? Thanks for any advice. I hate being small.
Personally, I’d start bulking up at this point. Usually I have to put on some weight to put some mass on anyhow. You got a decent base for that. I’d rather be big and strong like an ox with 25% bf than small and weak at 10% bf
And look at ya, I mean you said yourself that you’re small. If you get any smaller, you’re gonna fall through the floor boards. Whether you’re 130 and 2% bf or 160 and 20%…I don’t see the real diff. You’re still small and, fatty or not, being even lower in weight puts you on the verge of being man-arexic.
First off, congrats. You managed to lose that fat without losing a single ounce of lean body mass. (I did the math. You were carrying 120 then and you’re carry 120 now.) But to hit your goal, you’ll need to gain 20 pounds of muscle.
I feel your pain. Big guys look OK with 20% bodyfat. But on a skinny guy, it looks terrible.
Still I think these guys are right. You probably aren’t carrying any muscle right now, so your metabolism is too low. So I would concentrate on adding some muscle without adding too much fat.
Metabolic syndrome is a bitch. You’ll have to be careful to keep your food clean. Good luck!
Chicken breasts? Rice? C’mon dude your eating like you read an article in Shape magazine. Get some Bacon, Eggs, Red meat. Sure keep your bodyfat in check but do it through sprinting or some other interval training.
[quote]Eric Cressey wrote:
You CAN gain muscle and lose fat simultaneously; you just need to get all the pieces of the puzzle lined up correctly.[/quote]
I believe this is possible as well. This is my goal at this time (with more emphasis on fat loss), but can you give me a refresher on “all the pieces of the puzzle” that need to be lined up correctly?
You already mentioned the diet thing in a previous thread (more P+F meals, less carbs). As for training, I’m keeping it simple due to all the other stress in my life at this time, so I set it up as a 5x5 routine.
I think it’s possible to still bulk at your level without having to eat more then maintenance calories. Follow the t-dawg diet with a lot of discipline, hit some supplements, and start doing HIIT after your workouts and fasted one hour walks before your workouts or when ever you can. Consume most of your carbs during and after your workout. There is no reason why you can’t put on muscle with the given bodyfat levels you have right now if you continue to get enough properly timed carbs. laters pk