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  1. #1
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    Default 25% Bodyfat. Lose fat or gain muscle? +IF (+image)

    Hi,

    I am not new to this but still a beginner. Did P90X and Athleanx on and off. But figured I was way off and was looking for a quick fix get fit regime. After reading a lot I have got to know more about building muscle and losing fat.

    Im 20 years old. 82kg. 179cm. Waist:95 cm. hips:103 cm. Bodyfat: 25.4%. Have been fluctuating between 75 and 85 kg last 2 years.

    I started doing intermittent fasting a week ago. Not as a diet as a lifestyle. I alter between 16/8 and 18/6.
    I Also started Frankomans Dumbbel workout with it. 3 workout days, 3 rest days. 6 day cycle. On rest days I do a mma abdominal workout. On Nutrition Bmr: 1900 and BMR with IF calculator: 1700. TDEE is 3280 and w/ if calc: 2900. I am kinda lost here so I am eating below maintenance.

    Now my question: What would you recommend losing fat first? And if so, how should my calorie-intake be and the proportions of macrnonutrients? What about muscle building? Calories and MN's ?

    I have searched for an answer but havent got a clear answer on the subject of IF. When I am intermittent fasting is it possible to gain mass and lose fat when your caloric intake is above maintenance? And what if your caloric intake is below maintenance? No gains? only fat loss and possible muscle-loss?

    I like the Frankoman dumbbel workput but ideally I want to do the 4 Day Power Muscle Burn Workout Split by Steve Shaw. What would you recommend according to the answers you have given earlier to my questions?

    My goal is to build muscle. Get my bodyfat % to a single digit. A lean muscular physique. Body of the hodgetwins is a good example but not that big. I figured realistically if I really wanted to push it after 3/4 years I can attain that kind of body when Im 25.

    Lot of questions. I know. But I'm glad I found this forum. I will be here for a while..

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  2. #2
    M&S Elite Member YoRR's Avatar
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    It depends on how comfortable you are at your current bf%.
    If you do not mind putting on some extra fat than bulk. If you dont like that idea than cut.

    The amount of calories depends on your goal bulk or cut

    a guideline for macro nutrients: 25-30p%/45-50%c/20-30%f

    I would start with a beginner routine from this site
    And In the second picture it seems you have very bad posture
    220lbs, 13-14%bf,


    Hypertrophy is something that can be achieved with pretty much any intensity of load, as long as the work is progressive.

  3. #3
    VENI VIDI VICI Gabro's Avatar
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    at your state you do not bulk or cut. eat big and eat healthy, if you train hard you will be muscle gains with fat loses.
    I do not count reps, I make every rep count !!

    175cm/75kg

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    Default

    You should be okay if you bulk, but eat very clean to minimize fat gains. You can cut later.

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    Quote Originally Posted by YoRR View Post
    It depends on how comfortable you are at your current bf%.
    If you do not mind putting on some extra fat than bulk. If you dont like that idea than cut.

    The amount of calories depends on your goal bulk or cut

    a guideline for macro nutrients: 25-30p%/45-50%c/20-30%f

    I would start with a beginner routine from this site
    And In the second picture it seems you have very bad posture
    If I would bulk what would you recommend for calorie-intake? And what exactly is wrong with my posture?

    Quote Originally Posted by Gabro View Post
    at your state you do not bulk or cut. eat big and eat healthy, if you train hard you will be muscle gains with fat loses.
    Can you further explain 'your state'. What makes you think I can gain muscle and lose fat? And how long can I keep this up?

    Quote Originally Posted by Senkoy View Post
    You should be okay if you bulk, but eat very clean to minimize fat gains. You can cut later.
    My diet consists of 97% healthy foods. If eating clean includes healthy fats. But because of that I struggle to get the amount of calories in. What would your advice be?

  6. #6
    M&S Elite Member Stevo985's Avatar
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    Just to say, from the picture you don't look like 25% bodyfat. How did you measure it?

    You look closer to 20% in my opinion.

    Anyway, I'd say you'd be fine to bulk from here. I'd just say, like others, keep it clean.
    "No rest is worth anything except the rest that is earned"

    NEW Journal: Shut the Bulk Up!

  7. #7
    VENI VIDI VICI Gabro's Avatar
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    Quote Originally Posted by MrBy View Post

    Can you further explain 'your state'. What makes you think I can gain muscle and lose fat? And how long can I keep this up?
    you are in a deteriorated state of human body, but the worst shape you are the easy that changes are possible. cut and bulk cycles will be needed later on when you are pusshing your ''natural state'' to an more advances levels.

    in your case 179cm and 72kg at low bf% will be a natural state or how your body should be, but when you try to go from there to 80kg also at low bf% that will required more thinking....
    I do not count reps, I make every rep count !!

    175cm/75kg

  8. #8
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    Quote Originally Posted by Stevo985 View Post
    Just to say, from the picture you don't look like 25% bodyfat. How did you measure it?

    You look closer to 20% in my opinion.

    Anyway, I'd say you'd be fine to bulk from here. I'd just say, like others, keep it clean.
    Tape measurement.

    Well I think think the answer is clear, Bulk. Eat clean. Train hard.

  9. #9
    M&S Elite Member YoRR's Avatar
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    Quote Originally Posted by MrBy View Post
    If I would bulk what would you recommend for calorie-intake? And what exactly is wrong with my posture?
    you have got slouched shoulders and some pelvic tilt. A good posture will make you look more muscular in an instant.

    for calories I would recommend starting on a 300 surplus from this calculator:
    http://www.muscleandstrength.com/too...alculator.html
    220lbs, 13-14%bf,


    Hypertrophy is something that can be achieved with pretty much any intensity of load, as long as the work is progressive.

  10. #10
    Coming Up The Ranks doubleatheman's Avatar
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    Default

    Don't mean to hyjack the thread, but what is typically recommended to improve posture? (yes I could go googling, but I am asking the community here.)

    Personally my shoulders do not slouch, but I do unfortunately have this "pelvic tilt" issue.
    6/1/12 -Wt: 153 lbs, LBM: 130, Body Fat: 14.5%
    10/26/12 -Wt: 177.2 lbs, LBM: 142 Body Fat: 20.1%
    Ht: 5' 10" Current Goal - Clean Bulk and keep fat gains minimal

 

 

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