stalling at same weight/BF%

[JBev87]

On January 22 I began a 5x5 weightlifting program, 3x/week, after only doing calisthenics during 2019, so I'm totally a newbie. I would ideally like to weigh 175-185lbs and be somewhere around 12-15% bodyfat. Currently I weigh 167 lbs/19.1%BF at 33 years old. I have been stalling at this weight/BF% for about 12 weeks, watching it fluctuate about 1-2 lbs/0.5%BF up and down. Two questions:

1) Should I start seeing this BF% drop now that I am lifting and will continue lifting heavier each session?

2) Would you suggest increasing calories/macros to help put on size? Or is what I'm doing correct and I just need to be patient with it?


Current avg. daily intake (based off one week of meals tracked in MyFitnessPal): 2500 calories | 314g carbs | 72.5g fats | 153g protein

5x5 record (start weight/current weight):
Squat: 85lb / 125lb
Bench: 75lb / 100lb
DL: 115lb / 145lb
OHP: 65llb / 80lb
BB Row: 75lb / 95lb

[TheUnderdog83]

Gaining weight while dropping body fat is nearly impossible, even as a newbie. Achieving your goal will best be accomplished in multiple steps. Losing body fat will only happen if you’re consuming less calories than your body is burning. However, you will only gain weight by consuming more calories than you’re burning. Just pick a direction you first want to take. Some will tell you to first cut some fat then work on gaining muscle. My opinion is to first work on gaining muscle (best gauged by your lifts going up) while minimizing any fat gain. Look to gain about 1-2 pounds per month. After gaining about 10-15 pounds then switch gears, cut off the fat and show off the muscle you built.

How are you coming up with your body fat percentage? Body fat scales are wildly inaccurate, start using the mirror and progress pics instead.

[JBev87]

Yes, using a scale for BF%. To put on some weight, I played with some meals on MyFitnessPal and I came up with some daily intakes around 3000 calories, 375 carbs, 100g fat, and 185g protein. Do those macros seem alright? (Never sure if I’m doing too much fat or carbs)

[TheUnderdog83]

Yes, using a scale for BF%. To put on some weight, I played with some meals on MyFitnessPal and I came up with some daily intakes around 3000 calories, 375 carbs, 100g fat, and 185g protein. Do those macros seem alright? (Never sure if I’m doing too much fat or carbs)

Those macros are fine. You really don’t even need that much protein. It’s not bad to eat extra protein, but you’re safe at about 130g of protein per day. Below is a great link about nutrition -


https://forum.bodybuilding.com/showt...post1481919401

[Grizvok]

I would advise against eating in a surplus when you are 19% body fat. That as a blanket recommendation instead of analyzing on a case by case basis is a bit silly.

[TheUnderdog83]

I would advise against eating in a surplus when you are 19% body fat. That as a blanket recommendation instead of analyzing on a case by case basis is a bit silly.

My opinion to first focus on gaining muscle was due to the amount of weight he lifts. Right now he doesn’t have much muscle and would look small if he were to cut. One negative I see when people who don’t have much muscle cut first is they then fear putting on any fat and won’t eat enough to add muscle.

Without seeing a pic I feel either direction is fine for him, but my statement was specific to his situation and not a blanket statement.

[NearlyBigAngus]

Sounds like you found your maintenance calories - if you increase them I'd do it in a couple of steps so you can see how your body reacts. If you chuck another 500 calories in and it's too much you'll become a bloat lord quickly whereas if you do it in steps you can see how you respond and dial it in.

[Grizvok]

My opinion to first focus on gaining muscle was due to the amount of weight he lifts. Right now he doesn’t have much muscle and would look small if he were to cut. One negative I see when people who don’t have much muscle cut first is they then fear putting on any fat and won’t eat enough to add muscle.

Without seeing a pic I feel either direction is fine for him, but my statement was specific to his situation and not a blanket statement.

I’m actually going to amend my stance and agree. Either direction would probably be fine but seeing a picture would be the best way of giving a more tailored response.

[TheUnderdog83]

I’m actually going to amend my stance and agree. Either direction would probably be fine but seeing a picture would be the best way of giving a more tailored response.

I tip my hat to you sir. So many people dig their heels in and argue it’s refreshing to see collaboration. Impressive.

[JBev87]

My opinion to first focus on gaining muscle was due to the amount of weight he lifts. Right now he doesn’t have much muscle and would look small if he were to cut. One negative I see when people who don’t have much muscle cut first is they then fear putting on any fat and won’t eat enough to add muscle.

Without seeing a pic I feel either direction is fine for him, but my statement was specific to his situation and not a blanket statement.

I can’t upload photos to the thread yet so I added “progress photos” to my account, if you guys care to take a look. The scale I have says 19% but again, not sure how accurate. I’m definitely skinny fat though in my opinion lol

[Grizvok]

I can’t upload photos to the thread yet so I added “progress photos” to my account, if you guys care to take a look. The scale I have says 19% but again, not sure how accurate. I’m definitely skinny fat though in my opinion lol

TheUnderDog83 definitely made the right call. You look ready for a lean bulk.