IF or bulk/cut +other questions

[Marazino]

Hello, im new here, so i started working out about month ago, im getting pretty serious in bodybuilding, done a lot of reserch, but just cant understand wich one is better etc, so i thought i will just ask it here. So ive been using IF(Intermittent Fasting) for 2 weeks now, i like this, i can control how much i am eating and its really easy that u can eat just 2-3 times a day (i ussualy eat 2 meals), im 68 kg/1,79m , my main goal is to lose BODY FAT, gett ripped and gain some serious muscle, just FYI i dont want to get skinny, just to lose that bodyfat, in the time im eating i try to eat like potatos,macaron,rice, cooked chicken, and thats pretty much what i eat, i dont eat junk foods at all, i drink ****load of water trought the day. So what im asking is, should i keep using Intermittent Fasting or switch to bulk/cut method, wich would be harder for me, but im serious in this so ill do what it takes.


Few other questions, just so i dont need to create another topic.

1) if i keep using IF can i use it all the time, i can do it like a lifestyle or i need to skip some days or something, you tell me..

2)I dont know what to eat in that eating time, so i just avoid junk food and eat just clean baked/boiled potatos or just rice without anything else, i know im not taking all the protein/carbs what i need but i dont know how to count them, so if i keep using this IF method what should i change in my diet, maybe i should start taking whey protein? What i am doing wrong here?

3)my daily routine now
20:00-00:00 FASTING/ start to fast
00:00-7:00 FAST/sleeping
7:00-12:00 FASTING
12:00-13:00 First meal/ LIGHT
13:00-15:00 i dont eat anything
15:00-17:00 GYM
17:00-20:00 i eat my huge meal.


Is this routine okay, or i should change something? Please somone help this is really importat for me tho know this, im getting pretty serious in this, and im really sorry for bad eanglish.

[InItForFitness]

Step 1. Pick a goal
Step 2. Decide if you want to follow IF or not (it offers no special benefits in regards to body composition)
Step 3. Determine TDEE/MACRO needs
Step 4. Eat according to your goal

[Marazino]

Step 1. Pick a goal
Step 2. Decide if you want to follow IF or not (it offers no special benefits in regards to body composition)
Step 3. Determine TDEE/MACRO needs
Step 4. Eat according to your goal

I just explained my goals, and the question was can i build muscle and lose body fat whithout getting skinny as fk using If, or i should just use bulk/cut method. and i asked what should i change in my diet, or is it okey, or i should add some whey protein shakes or something in it, or something.

[InItForFitness]

I just explained my goals, and the question was can i build muscle and lose body fat whithout getting skinny as fk using If, or i should just use bulk/cut method. and i asked what should i change in my diet, or is it okey, or i should add some whey protein shakes or something in it, or something.

I understand what your goal is, and it's not realistic.
Attempting to perform body recomposition can be a long, difficult, and unproductive task. Odds are you're not going to successfully do so.
You need to either stick with bulking or cutting and keep things simpler.

Also your remaining questions will be answered by reading the sticky threads at the top of this forum.

[Mrpb]

I just explained my goals, and the question was can i build muscle and lose body fat whithout getting skinny as fk using If, or i should just use bulk/cut method.

Being 68 kg/1,79m you should bulk at a small surplus: 10-15% over TDEE, while following a proven lifting program.

That's the fastest way to improve your body composition.

[Marazino]

I understand what your goal is, and it's not realistic.
Attempting to perform body recomposition can be a long, difficult, and unproductive task. Odds are you're not going to successfully do so.
You need to either stick with bulking or cutting and keep things simpler.

Also your remaining questions will be answered by reading the sticky threads at the top of this forum.

Its just my eanglish skills are not that good to follow all of that huge thread, i dont understand half of the words wich are there, so i wanted somone to simplfy it for me and answer on my specific questions.

[Marazino]

Being 68 kg/1,79m you should bulk at a small surplus: 10-15% over TDEE, while following a proven lifting program.

proven lifting program. Such as? can you recommend something? im training 3 days at gym and off days i train my abs at home.

[Mrpb]

proven lifting program. Such as? can you recommend something? im training 3 days at gym and off days i train my abs at home.

Here are some good programs: AllPro beginner's routine, Stronglifts 5x5, ICF 5x5.

You can find them using Google. Choose the one that you like and follow it accurately.

Make sure to eat a minimum of 0.8 gram per lb protein and 0.45 gram per lb fat. Fill the rest of your calories the way you like it.

[misfit28]

Being 68 kg/1,79m you should bulk at a small surplus: 10-15% over TDEE, while following a proven lifting program.

That's the fastest way to improve your body composition.

This^^^^ I had to do the math before I responded

[EjnarKolinkar]

I just explained my goals, and the question was can i build muscle and lose body fat whithout getting skinny as fk using If, or i should just use bulk/cut method. and i asked what should i change in my diet, or is it okey, or i should add some whey protein shakes or something in it, or something.

What you can do is focus on developing a good: base of muscle, training habits, eating habits. Then after some time lifting you will have grown in your knowledge and ability, and can ask yourself these questions again with some concept of how hard it was to gain 10 pounds of muscle in a surplus.

Eating in a surplus really helps this initial process. There is no short path to gaining muscle and getting ripped. The sticky topics will help you calculate a reasonable surplus. 20% surplus is often a good target for average healthy new lifters to ensure gains.

But you are free to return to post #2 and select a different goal, different strokes for different folks.