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  • Posted On: 06-24-20, 1:11 pm (EDT) #1

    Keep cutting or start bulking?

    June 24, 2020, 1:11 pm

    Goal: Fat lossPrevious stats: End of 2019

    Weight: 159lbs

    Macros: Protein, 100g-120g - Carbs, 180g-220g - Fats 70g-90g. As per MS meal planner calculation

    Current stats: From June 2020

    Weight: 180lbs

    Macros: Protein, 120g-140g - Carbs, 130g-150g - Fats, 60g-80g, 500 calorie deficit.


    Been doing bodyweight resistance training 4-5 times (1-2 days cardio, 1 rest day) per week since the beginning of the year & seen some muscle gains & fat loss but in the past 6 weeks or so seem to have stopped seeing changes. I've never really done resistance training before this consistently. I'm not sure if I need to reduce my carb intake further to lose more body fat whilst continuing with resistance training or if I need to slowly start bulking & use the carbs I'm consuming to build more muscle.


    What do you think? Any suggestions moving forward?


    (Never really lifted heavy before so when the gyms reopen might still be eligible for newbie gains)


    Thanks :)

  • Posted On: 06-24-20, 6:59 pm (EDT) #2

    Keep cutting or start bulking?

    June 24, 2020, 6:59 pm
    Posted by: Sparki

    Goal: Fat lossPrevious stats: End of 2019

    Weight: 159lbs

    Macros: Protein, 100g-120g - Carbs, 180g-220g - Fats 70g-90g. As per MS meal planner calculation

    Current stats: From June 2020

    Weight: 180lbs

    Macros: Protein, 120g-140g - Carbs, 130g-150g - Fats, 60g-80g, 500 calorie deficit.


    Been doing bodyweight resistance training 4-5 times (1-2 days cardio, 1 rest day) per week since the beginning of the year & seen some muscle gains & fat loss but in the past 6 weeks or so seem to have stopped seeing changes. I've never really done resistance training before this consistently. I'm not sure if I need to reduce my carb intake further to lose more body fat whilst continuing with resistance training or if I need to slowly start bulking & use the carbs I'm consuming to build more muscle.


    What do you think? Any suggestions moving forward?


    (Never really lifted heavy before so when the gyms reopen might still be eligible for newbie gains)


    Thanks :)

    Hey Sam!


    I can tell you've made some gains already man! Awesome progress so far!


    From my calculations you're on about 1820 calories daily for cutting? I don't think you necessarily need to lower your carbs more, but maybe you could bump up the protein a little bit to try and aim for 1.2g - 1.5g protein per pound of lean body weight.


    Are you doing HIIT cardio to help with fat loss? Have you thought about adding in a 3rd day of cardio?


    Also, have you looked at doing the home program? https://muscularstrength.com/program/12-week-home-program 

  • Posted On: 06-25-20, 12:24 pm (EDT) #3

    Keep cutting or start bulking?

    June 25, 2020, 12:24 pm
    Posted by: Scott_Herman

    Hey Sam!


    I can tell you've made some gains already man! Awesome progress so far!


    From my calculations you're on about 1820 calories daily for cutting? I don't think you necessarily need to lower your carbs more, but maybe you could bump up the protein a little bit to try and aim for 1.2g - 1.5g protein per pound of lean body weight.


    Are you doing HIIT cardio to help with fat loss? Have you thought about adding in a 3rd day of cardio?


    Also, have you looked at doing the home program? https://muscularstrength.com/program/12-week-home-program 

    I tend to alternate between steady state cardio & HIIT cardio (if I do cardio twice a week I'll do one of each) & my calories tend to be between 1700-1900 daily.


    I'll try doing a few 10-15 min HIIT finishers after my resistance training & up the protein more.


    Out of curiosity, what do you think my current body fat % is based on those photo's? 


    I don't trust myself not to be overly critical when trying to estimate & I know I need my body fat % to calculate my lean body weight.


    Thanks for getting back to me so soon :)

  • Posted On: 07-01-20, 7:16 am (EDT) #4

    Keep cutting or start bulking?

    July 1, 2020, 7:16 am
    Posted by: Sparki

    I tend to alternate between steady state cardio & HIIT cardio (if I do cardio twice a week I'll do one of each) & my calories tend to be between 1700-1900 daily.


    I'll try doing a few 10-15 min HIIT finishers after my resistance training & up the protein more.


    Out of curiosity, what do you think my current body fat % is based on those photo's? 


    I don't trust myself not to be overly critical when trying to estimate & I know I need my body fat % to calculate my lean body weight.


    Thanks for getting back to me so soon :)

    Nice. Maybe try doing some cardio or HIIT finishers 3 - 4 times per week, that should help you burn a few more calories and fat!


    I would guess your body fat % is somewhere around 18% - 21% as a guesstimation.


    My pleasure Sam!

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