I don't know what i have to do! HELP

[AbdoBa]

Hi.
I'm 18 years old, Male, 5'7 and 143lbs
My BMI is in normal range.
I don't really know my bf% but i think it's around 25%
and I don't know what I have to do! I tried to build some muscles with a calorie deficit and it works but I didn't loose a lot of fat I think :|
Any advice on what should I do?!

[CoachDanBolduc]

I would suggest starting by taking measurements of your body size and weight ( measure everything they have you track for your bodybuilding account.

Then start following a nutritional plan and a workout program . stay faithful for a few months and measure progress as you go. Id measure weekly or biweekly to keep a decent history/chart.

[fade2green514]

i'd bulk at that weight regardless of body fat. having more muscle mass increases your metabolism so you need to add some muscle imo.

building muscle requires lots of protein, enough fat, and a caloric SURPLUS not a deficit. your muscles need more building blocks and more energy.

oh and if you aren't already, a proven workout program like fierce 5 is highly recommended to maximize results.

[Bork77]

Yeah, you're not going to have a lot of success gaining muscle/strength at a deficit. It's working a bit for you so far because you're new and you're really young. But I agree that your best bet is to bulk first - eat at a surplus with your macros straight (read some stickies), follow a good, established newbie lifting program, and just stick with it. If you still feel like you have too much fat in a few months, you can always cut down. But I expect that 6 months of heavy lifting and eating right will solve a lot for you.

At 18, your metabolism is prime to accomplish pretty much any change you want.

[dest0]

i'd bulk at that weight regardless of body fat. having more muscle mass increases your metabolism so you need to add some muscle imo.

building muscle requires lots of protein, enough fat, and a caloric SURPLUS not a deficit. your muscles need more building blocks and more energy.

oh and if you aren't already, a proven workout program like fierce 5 is highly recommended to maximize results.

Caloric surplus while at 25% BF?????

@ OP, eat at maintenance as you can build muscle and lose fat simultaneously..

I recommend 1.2g of protein/lbs of body weight as a minimum
As for your fat intake you need to hit at least 0.45g/lbs of body weight, and the rest of the remaining calories is according to your personal preference.

[AbdoBa]

i'd bulk at that weight regardless of body fat. having more muscle mass increases your metabolism so you need to add some muscle imo.

building muscle requires lots of protein, enough fat, and a caloric SURPLUS not a deficit. your muscles need more building blocks and more energy.

oh and if you aren't already, a proven workout program like fierce 5 is highly recommended to maximize results.

Yeah, you're not going to have a lot of success gaining muscle/strength at a deficit. It's working a bit for you so far because you're new and you're really young. But I agree that your best bet is to bulk first - eat at a surplus with your macros straight (read some stickies), follow a good, established newbie lifting program, and just stick with it. If you still feel like you have too much fat in a few months, you can always cut down. But I expect that 6 months of heavy lifting and eating right will solve a lot for you.

At 18, your metabolism is prime to accomplish pretty much any change you want.

I would suggest starting by taking measurements of your body size and weight ( measure everything they have you track for your bodybuilding account.

Then start following a nutritional plan and a workout program . stay faithful for a few months and measure progress as you go. Id measure weekly or biweekly to keep a decent history/chart.

Caloric surplus while at 25% BF?????

@ OP, eat at maintenance as you can build muscle and lose fat simultaneously..

I recommend 1.2g of protein/lbs of body weight as a minimum
As for your fat intake you need to hit at least 0.45g/lbs of body weight, and the rest of the remaining calories is according to your personal preference.

Thank you all guys!
But now i really don't know what i have to do!
I have A LOT of fat i'm afraid that if i bulk i'll take so long in cutting!
I tend to "dest0" reaply atm

But i need more advices. Feel free to say anything

[ExpatAussie]

But i need more advices. Feel free to say anything

If you are really at 25% fat don't bulk. Yes, you do need to put on some muscle, but it's more urgent you lose weight. Getting too fat leaves damage, and it's not healthy.

I do agree you need to count everything, since you're trying and not getting results. You also need to be on a good program.

A good workout program is the Fierce 5 program. The program creator is a mod here and you can get advice on it.

The key nutrition info is contained in Emma Leigh's macro thread.

I recommend you track everything and reduce calories by 200 per day each week until you are reliably losing at least 1 pound per week. Bulking can wait until around 15% BF IMO.

[AbdoBa]

If you are really at 25% fat don't bulk. Yes, you do need to put on some muscle, but it's more urgent you lose weight. Getting too fat leaves damage, and it's not healthy.


I do agree you need to count everything, since you're trying and not getting results. You also need to be on a good program.

A good workout program is the Fierce 5 program. The program creator is a mod here and you can get advice on it.

The key nutrition info is contained in Emma Leigh's macro thread.

I recommend you track everything and reduce calories by 200 per day each week until you are reliably losing at least 1 pound per week. Bulking can wait until around 15% BF IMO.

I'll be so skinny if i lost more weight! Because i have a lot of fat and normal weight atm. *tell me if i'm wrong*
But thank you for your advice anyway

[cerigitts]

If you really are at 25% body-fat you should not bulk.

If you bulk, you will just get fatter, muscle gain is harder when your above 15% BF

You'd be better off coming to terms that you'll be skinny & dropping your BF% and then lean bulking.