Age: 26

BF: ~23%

I've been working out for some years but I never really reach my aims. When I bulked I started to become too fat and when I cutted I started to become too skinny. My BF% was always around 18%-22%. Recently I discovered and understand that I'm skinny-fat (as you can see by the pictures) and that it was impeding me to reach my aims. I want to change this and I decided to cut before bulking.

The problem is that I don't know until which BF% I need to cut before bulking. Some people say that we should start bulking around 10%-12% and stop around 15% but I'm not sure about that. My BF% is around 23% now and my waist is terrible! Around 87cm (34.25")

1 - Until which BF% should I cut?

2 - After cutting I want to start a clean bulking. What is the acceptable amount of fat I can gain? I am afraid of bulking and becoming too fat.

1) Cutting to around 15% is best then start bulking. The reason being is the more muscle you have the more calories you burn - even at rest. I wouldn't try to get to 12% or lower until you build more lean mass.

2) There is no "acceptable" level of fat gain as it is purely a subjective matter. However, the best way to gain muscle with minimal fat gain is to run a calorie surplus of no more than 500 calories from your TDEE each day. It will take longer to put on size but it will be mostly muscle.

The bottom line is the more calories above TDEE (Total Daily Energy Expenditure) you eat the more weight you will put on. The amount of composition of the weight that is gained (muscle and fat) will depend on how many calories above TDEE you are eating. 250-500 calories above TDEE will put on mostly muscle. 500+ calories above TDEE will put on mostly fat.

John

@jmboiardi

What is the best way to cut?

I have the same issue as @rods2292

Been going to gym for 2 months now and i have reduced my BF to 19,55 from 20+ and my waist is also at 88cm. Should i stop going or keep doing the same workouts?

Body fat loss is a slow and steady process when natural. It may take 6 months to a year to reach your goals. My advice is stick with going to the gym and make sure you are tracking your macros thru a meal plan and eating wholesome, nutritionally dense foods. There is no easier way to lose fat and there is no magic workout routine, supplement, pill, or food you can eat that will speed it up.

The simple equation in fat loss is calories IN must be less than calories OUT. Going to the gym increases the burning of calories and as you build more muscle tissue you burn even more as muscle tissue is active 24/7. This combined with eating wholesome foods trains the metabolism to produce and burn energy smoothly and efficiently and to tap into fat stores to make up for the daily energy shortfall - when calories in are less than calories out.

John

Thank you very much.

Patience is key!!