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has1623
04-12-2018, 03:57 PM
Soo basically I lost a load of weight and now I'm in a position where i am skinny fat so to speak and need some help as I'm not sure what to do.

Stats 
Age 20
Height 5'6 
Weight 146lb 


Pics are in my profile. 

Any help would be much appreciated

dipatel13
04-12-2018, 03:59 PM
your pics are private so proper advice can't be given...

Heizz
04-13-2018, 11:41 AM
It's a personal choice OP.

I'd always recommend bulking. Put on some muscle mass, and then cut down later on.

Up those calories :D

has1623
04-15-2018, 11:57 AM
Changed privacy

has1623
04-15-2018, 12:00 PM
It's a personal choice OP.

I'd always recommend bulking. Put on some muscle mass, and then cut down later on.

Up those calories :D

Even with the bodyfat I'm at not sure but I'm guessing I'm above 20%?

Fitnesssavvy
04-16-2018, 03:27 AM
You should be cutting. I am 23% body fat in my profile pic, to put things in perspective. Did you lift weights at all while you were losing weight? You should be able to re-comp pretty easily looking at your pic.

has1623
04-16-2018, 04:01 AM
No that was the problem I never touched weights and lost around 25kg just from treadmill and bad nutrition. I have been gyming for the last 5 months ish. And damn if your 23% I must be quite high then. Recomping is where I eat at maintenance and lift right?

Fitnesssavvy
04-16-2018, 11:19 AM
If you haven't properly lifted weights, you can easily recomp I'd say. When I recomped I put on 8lb of muscle and lost 6lb of fat over 12 weeks. I kept it real simple:

I lifted twice per week, upper/lower body split.

Day 1 - Upper Body Strength
Day 2 - Rest
Day 3 - Lower Body Strength
Day 4 - Rest
Day 5 - Upper Body Hypertrophy
Day 6 - Lower Body Hypertrophy
Day 7 - Rest

I ate just above maintenance on my workout days, and just below on rest days. Did lots of walking, but no cardio other than that. Kept carbs on the lower side of things, and was having around 135 grams of protein per day.

On strength days I concentrated on compound moves:

Upper Body

Bench Press – 5 sets of 4-6 reps
Barbell Row – 4 sets of 6-8 reps
Overhead Press – 5 sets of 4-6 reps

Lower Body

Deadlifts – 5 sets of 4-6 reps
Squats – 5 sets of 4-6 reps
Straight Legged Deadlifts – 4 sets of 6-8

On hypertrophy days, more sets and reps:

Upper Body Day:

Pull-ups – perform as many as you can for one set between exercises. Aim for at least 3 sets
Incline Barbell Bench Press – 3 sets of 8-12 reps
Dumbbell Bench Press – 2 sets of 10-15 reps
Wide Grip Lat Pulldowns – 3 sets of 8-12 reps
Shrugs & Farmer’s Walks Superset – 2 sets of 15 reps. For the walks, I did 4-10 rounds of the garage gym, holding a 20kg (45lb) plate in each hand.
Seated Barbell Shoulder Press – 3 sets of 8-12 reps
Arnold Shoulder Press – 2 sets of 10-15 reps

Lower Body Day:

Cable Crunches. (or if no cables, a few sets of challenging ab exercises of your choice – no cheating) between each exercise.
Squats – 3 sets of 8-12
Rear Lunges – 3 sets of 5-10
Romanian Deadlifts & Calf Raise Superset 3 sets of 8-12 (deadlift) and 10-15 (calf raise)

So you know, I tested out a bulk afterwards and put on 3lb of muscle and 7lb of fat over 3 months. This is the fat I'm trying to get rid of now!

d2mini
04-16-2018, 11:26 AM
You should be cutting. I am 23% body fat in my profile pic, to put things in perspective. Did you lift weights at all while you were losing weight? You should be able to re-comp pretty easily looking at your pic.

23% where?!

has1623
04-16-2018, 12:31 PM
If you haven't properly lifted weights, you can easily recomp I'd say. When I recomped I put on 8lb of muscle and lost 6lb of fat over 12 weeks. I kept it real simple:

I lifted twice per week, upper/lower body split.

Day 1 - Upper Body Strength
Day 2 - Rest
Day 3 - Lower Body Strength
Day 4 - Rest
Day 5 - Upper Body Hypertrophy
Day 6 - Lower Body Hypertrophy
Day 7 - Rest

I ate just above maintenance on my workout days, and just below on rest days. Did lots of walking, but no cardio other than that. Kept carbs on the lower side of things, and was having around 135 grams of protein per day.

On strength days I concentrated on compound moves:

Upper Body

Bench Press – 5 sets of 4-6 reps
Barbell Row – 4 sets of 6-8 reps
Overhead Press – 5 sets of 4-6 reps

Lower Body

Deadlifts – 5 sets of 4-6 reps
Squats – 5 sets of 4-6 reps
Straight Legged Deadlifts – 4 sets of 6-8

On hypertrophy days, more sets and reps:

Upper Body Day:

Pull-ups – perform as many as you can for one set between exercises. Aim for at least 3 sets
Incline Barbell Bench Press – 3 sets of 8-12 reps
Dumbbell Bench Press – 2 sets of 10-15 reps
Wide Grip Lat Pulldowns – 3 sets of 8-12 reps
Shrugs & Farmer’s Walks Superset – 2 sets of 15 reps. For the walks, I did 4-10 rounds of the garage gym, holding a 20kg (45lb) plate in each hand.
Seated Barbell Shoulder Press – 3 sets of 8-12 reps
Arnold Shoulder Press – 2 sets of 10-15 reps

Lower Body Day:

Cable Crunches. (or if no cables, a few sets of challenging ab exercises of your choice – no cheating) between each exercise.
Squats – 3 sets of 8-12
Rear Lunges – 3 sets of 5-10
Romanian Deadlifts & Calf Raise Superset 3 sets of 8-12 (deadlift) and 10-15 (calf raise)

So you know, I tested out a bulk afterwards and put on 3lb of muscle and 7lb of fat over 3 months. This is the fat I'm trying to get rid of now!

I think this definitely worth a go for me I'll get on it and see where get to in a few months time

AdamWW
04-16-2018, 02:03 PM
You should be cutting. I am 23% body fat in my profile pic, to put things in perspective. Did you lift weights at all while you were losing weight? You should be able to re-comp pretty easily looking at your pic.

uhhhhhhhh.... that aint 23%