Progress what you guys think ?

[chriskvark]

ok guys so ive lost a stone in three months (only two months of proper dieting as the first month wasnt sticking to diet and excersise plan), do you guys think i should keep cutting or do a clean bulk but try and keep lean, ive technically been lifting for 3 years but i have really seen alot of growth in the past few months, and even then its not that much growth

[sevenhm]

Whats your height? Current weight? Current training routine? Macros?

[chriskvark]

Whats your height? Current weight? Current training routine? Macros?

height is 5ft 3 weight 129lbs training is normally 3 lifting days with cardio for 40 minutes after macros is about a 40p, 30c, 30f

[ESCOTTI]

do you guys think i should keep cutting or do a clean bulk but try and keep lean, ive technically been lifting for 3 years but i have really seen alot of growth in the past few months, and even then its not that much growth

IMO- you'd do well on a slow bulk. Adjusting your Macros appropriately and finding yourself a good workout program would be keys to your success.

Like sevenhm said, your current stats would be helpful.

[sevenhm]

height is 5ft 3 weight 129lbs training is normally 3 lifting days with cardio for 40 minutes after macros is about a 40p, 30c, 30f

I'm gonna assume that's a typo or you're new to tracking because those macros would amount to 550calories which is nothing. Your currently around 14-16% bf and would need to lose 8-12ish lbs in order to get to 10%. Could you post an example of what you eat in a day? And post your routine specifically what you do.

[Porter_]

I'm gonna assume that's a typo or you're new to tracking because those macros would amount to 550calories which is nothing. Your currently around 14-16% bf and would need to lose 8-12ish lbs in order to get to 10%. Could you post an example of what you eat in a day? And post your routine specifically what you do.

he's talking percentages.

[chriskvark]

I would wake up have 1 satchet of micro oats and 1 scoop of ulk powders whey protein, id then go to the gym and for example i did shoulders so thats dumbell military press 8 reps 4 sets then lateral raises 4 sets rear deltoid raises 4 sets then upright row then 40 mins cardio. Id go back and have some tuna or fish with veggies and 2 scoops of protein with 1 scoop dextrose then for dinner id have a chicken breast with micro rice then to finish off the day have about 15g of glutamine and 10 grams bcaa

[sevenhm]

I would wake up have 1 satchet of micro oats and 1 scoop of ulk powders whey protein, id then go to the gym and for example i did shoulders so thats dumbell military press 8 reps 4 sets then lateral raises 4 sets rear deltoid raises 4 sets then upright row then 40 mins cardio. Id go back and have some tuna or fish with veggies and 2 scoops of protein with 1 scoop dextrose then for dinner id have a chicken breast with micro rice then to finish off the day have about 15g of glutamine and 10 grams bcaa

Your training routine is inadequate. At your current state it may not suit you to continue cutting as you lack lean body mass for now. I recommend you pick one of the novice programs and re-calculate your intake. Unless you enjoy doing cardio i would completely remove it once you start a routine then slowly incorporate it in again if you want. Aim for a minor surplus of 100-200calories, preferably the lower end. Aim to gain at a rate of 2lbs per month. Go through the guide thoroughly if you have more questions ask.

1. Calculate your calories using the stickies below or IIFYM Calculator
2. Apply a 10% deficit or surplus to your total intake based on your goal.
3. Make adjustments on a 2 week basis. Raise or lower your intake by 100kcal of whichever macronutrient you prefer provided minimum fat and protein requirements are met.
4. Track your weight daily or weekly at the same time of day for accuracy.
5. Aim to lose or gain 1-1.5lbs per 2 weeks. More overweight individuals may safely lose up to 2-3lbs per week.
6. Pick a novice program and be consistent.
7. To track your macros use an application such as MyFitnessPal , Cron-O-Meter , MyMacros+ , Fitocracy
8. Acquire a food scale to accurately track your macros. How to use a food scale Food Scale 101

Must read:

• Micronutrients matter.
  
• Eating the same thing everyday can deprive you of other micronutrients thus variety in your diet is important.
• Dietary fat is essential. The only bad fat is industrial trans fat.
• No specific diet is necessary to acquire weight loss. What matters is that you are in a caloric deficit.
• Depending on your carb intake when you increase/decrease you may see immediate weight gain or loss do not panic. Do not micromanage your intake per day, instead make adjustments on a 2 week basis.
• Women during their menstrual cycle may experience larger swings in water weight do not panic stay the course.
• Nutrient timing is largely irrelevant unless you're a serious athlete.
• To look up the nutritional content of food head to NutritionData , CalorieKing , Caloriecount
• For information regarding vitamins or supplements head to Examine
• For ideas to compose your own meal plans based on your macros head to Eathismuch
• Eating tuna everyday is not healthy see spoiler.
  Spoiler!

  EPA Guidelines:

  Canned white, or albacore (0.32 parts per million of mercury). Children under six can eat up to one 3-ounce portion a month; children from 6–12, two 4.5-ounce portions a month. Adults, including pregnant women, can safely eat it up to three times a month (women, 6-ounce portions; men, 8-ounce portions).
  Canned light — the safer choice (0.12 parts per million of mercury). Children under six can eat up to three 3-ounce portions per month. Older children and adults can safely eat it once a week. But look out for “gourmet” or “tonno” labels. They are made with bigger yellowfin tuna and can contain mercury levels comparable to canned white.
  A better alternative is canned salmon (mostly sockeye or pink from Alaska), which is low in contaminants and high in heart-healthy omega-3s. It’s also sustainably caught in Alaska and similarly priced, making it a great choice all around.
  

Please refer to:
Calculating Calories and Macronutrients
Nutrition For Newbies & Must Read Threads
Discretionary Calorie Allowance
The dirt on clean eating

Novice Programs:
All Pro's Beginner Routine
Stronglifts 5x5
Fierce 5
Jason Blaha 5x5
Starting Strength
Push/Pull/Legs


MyFitnesspal starter guide( If you want to learn how to calculate bulk recipes per gram, enters foods you often eat in grams rather than calculate serving size,quick add macros.)

Spoiler!

[chriskvark]

cheers bud !

[Try2tryharder]

Nice progress mate! Do you mind me asking - How many calories are you consuming daily? and the 40min cardio, is that low intensity?

[chriskvark]

Yeah its low intensity either on bike or running, and calorie intake is about 1800- 1900 on lifting days then probably a bit like about 1400-1700 on off days

[RoadTo8Percent]

You've done a great job there, well done should be proud of self.

[chriskvark]

Thanks but Im going for 10%..... eventually haha