35 Year old Needs Guidance on Goals - Pic!!!

[wordnerd]

Hello! Please take a look at my pic and let me know what you think. I need help! I have read a LOT on here for many years and I have a lot of knowledge in my head as a result, but don't know how to apply it to myself. It is hard to see myself objectively.

Please let me know if a cut or recomp would be best for me at this point. My stats are 5'4", 140lbs. I was 120-125 when I felt I looked my best (years ago) but had no muscle to speak of...and now I am starting from scratch after years of couching it.

Unless it isn't obvious, I want to lose the soft, chubby look and appear fit and tight in a bikini this summer. I love muscles...

Any help appreciated!

For perspective, I wanted to add that the undies I'm wearing are a small (a TIGHT small), in case that helps.

[Rowyn]

Please let me know if a cut or recomp would be best for me at this point. My stats are 5'4", 140lbs.

You can't "cut" without muscle underneath, but you can diet and drop scale weight;). Cut and diet are not the same thing, since a person who is cutting is trying to remove the fat over muscle already built. What do you want to do? I did a recomp starting about where you are at, you can see my progress pics in my profile.

[shimes]

Hello wordnerd!

I would say that the best way to get started is to take baby steps. If you change your entire life suddenly there is a much greater chance that you will give up and go back to “couching it”.

A great way to start out is to make one small change each week. Like replacing soda with water, or going for a 15 minute walk after dinner each night. This is what I did when I first started out on the road to fitness. My goal was to get some sort of exercise each day for at least 30 minutes. I tried lots of new things (yoga, tennis, jogging, fitness videos at home, lifting weights, etc.) until I found a few things that I really liked doing. At the same time I was breaking my bad eating habits, one at a time. After a few months of making small changes you will notice a big change when you look in the mirror. Be sure to measure yourself and take photos regularly, so you can see the changes yourself.

Best of luck to you with your fitness journey!

[oregonchick76]

Get yourself a good lifting routine, lift heavy, and eat at a slight deficit. You need to lose fat, you need to gain muscle. Lose the fat first, but weight train nonetheless.

Personal favorite - full body routine 3 x per week. Squat, deadlift, bench, overhead press, lat pulldown/chin ups.

Once you've shed the fat, you can eat slightly above maintenance, lift heavy, and gain muscle. Then you'll have to spend some time in a deficit to lose more fat... Rinse, lather, repeat.

[wordnerd]

You can't "cut" without muscle underneath, but you can diet and drop scale weight;). Cut and diet are not the same thing, since a person who is cutting is trying to remove the fat over muscle already built. What do you want to do? I did a recomp starting about where you are at, you can see my progress pics in my profile.

I see the difference, I should have written "diet" not "cut"! Anyway, I would like to lose fat and gain muscle as my general goal. Do you think I'm at an ok starting point for recomping? I seem to be a bit fatter than your starting point. I'm highly impressed by your progress, though! I like the idea of recomping because I hate the idea of starving on minimal cals.

[latebloomingmom]

yes..listen to Row...she knows what the h*ll she is talking about...
I think you'd look really good adding some muscle definition up on the shoulders, chest and arms..even things out a bit
oh and if you get a good lifting program you will add muscle all over!:)

[acrawlingchaos]

Judging by your photo, I would recommend maybe even a slight caloric deficit. Nothing drastic, but enough to slowly lower your mass by a pound every 2 weeks. Below is an excellent guide in how to determine caloric and macro needs.

http://forum.bodybuilding.com/showthread.php?t=121703981

In order to improve your composition, strength training is going to be mandatory. At your current composition, you could increase your lean mass and reduce body fat / mass at the same time. Any program you run should have some sort of progression scheme set in to it. I believe the below program would be a great starting point for you. There are many great programs out there, but All Pro's is a simple, clear cut program that i think you would enjoy.

http://forum.bodybuilding.com/showthread.php?t=4195843

Once your composition improves, making the decision to "bulk" or "cut" will come into play.

[kimm4]

I would get in a slight deficit and lose a little bit more fat. Get a bit leaner, see what you have to work with and recomp or slowly build from there.

You have a nice base to work with and shouldn't have any problems.

Good luck!

[wordnerd]

Thanks for everyone's help! Seems the consensus is that I drop fat slowly by eating slightly under maintenance calories and lifting heavy. Seems straightforward enough! This is what I came here for, thanks so much for sending me in the right direction.

Acrawlingchaos, Allpro's lifting routine looks great. Thanks for the recommendation.

[SasaAndWendy]

Judging by your photo, I would recommend maybe even a slight caloric deficit. Nothing drastic, but enough to slowly lower your mass by a pound every 2 weeks. Below is an excellent guide in how to determine caloric and macro needs.

http://forum.bodybuilding.com/showthread.php?t=121703981

In order to improve your composition, strength training is going to be mandatory. At your current composition, you could increase your lean mass and reduce body fat / mass at the same time. Any program you run should have some sort of progression scheme set in to it. I believe the below program would be a great starting point for you. There are many great programs out there, but All Pro's is a simple, clear cut program that i think you would enjoy.

http://forum.bodybuilding.com/showthread.php?t=4195843

Once your composition improves, making the decision to "bulk" or "cut" will come into play.

This is one of the most clear cut and helpful answers I've seen - thanks for the great links and info.

Also, good luck to the OP and thanks for starting this thread - great info in here!

[wordnerd]

This is one of the most clear cut and helpful answers I've seen - thanks for the great links and info.

Also, good luck to the OP and thanks for starting this thread - great info in here!

I agree completely!! And thank you!

[swedishguy22]

You have a beautiful body.
My advice would be:
Do spinning 2 times per week.
Gym 2 times per week.
2 long walks per week.

[uMimen]

When it comes to the calorie reduction in your diet try to have the carbs being the thing you are reducing. Keep protein slightly high as to build muscle mass.
Truth is if you begin dieting properly and start lifting weights, U will start burning fat while the muscle is forming. The greater your muscle mass starts becoming the more calories you will begin to burn throughout the day this is because muscle it self burns more calories than fat does.