I am 6’2 and weigh 195 lb and would love to bulk, but would like to get rid of the fat around my lower back first.
Picture for reference:
https://imgur.com/a/fogc0Xk
My profile picture is an accurate representation of how I look from the front.
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01-07-2020, 04:34 PM #1
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01-07-2020, 06:42 PM #2
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01-07-2020, 06:47 PM #3
Good deal. How long do you think it would be advisable to eat at a deficit? My concern with cutting is I don’t want to dip much below 190 lb in weight unless I have to. I used to weigh around 180-185 lb and I felt like I was too skinny. Some people have suggested a recomp to me, but that seems like a very slow way to achieve what I want to. I’m ultimately looking to weigh around 210, but carry less fat around my midsection than I currently do. I figure cutting/bulking cycles are probably the way to go
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01-07-2020, 07:41 PM #4
- Join Date: Aug 2013
- Location: Stanwood, Washington, United States
- Posts: 5,466
- Rep Power: 47592
Yeah with the amount of fat you're carrying 190 isn't going to do it for you. You're going to need to get "skinny" for a while and then bulk again later - then repeat (trust the process). It will take you several bulk/cut cycles over a few years (at least) to get there. You may see some degree of recomp, but keep in mind that only really works in a small deficit and can be extremely time consuming.
All it takes is consistency, effort, proper nutrition, good programming, and TIME.
Don't be upset with the results you didn't get from the work you did not do.
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01-08-2020, 01:22 AM #5
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,512
- Rep Power: 1340334
Trying to recomp can result in no progress because it's harder to objectively measure if it's working or not - and a lower calorie intake can mean that muscle gain goes from slow to nothing without your realising.
People often want to recomp because they think it will be quicker than bulk cut. That's not necessarily the case at all, especially if you stagnate without realising it.
Use training progress as a marker for if you are gaining muscle or not. If your lifts haven't improved in the last month, chances are your lean mass hasn't either.
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01-08-2020, 03:41 AM #6
Same as all the other times you have asked:-
https://forum.bodybuilding.com/showt...hp?t=177449301
https://forum.bodybuilding.com/showt...hp?t=177141501
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01-08-2020, 04:30 AM #7
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01-08-2020, 04:34 AM #8
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01-08-2020, 05:02 AM #9
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01-08-2020, 05:02 AM #10https://forum.bodybuilding.com/showthread.php?t=181179323&p=1658333353#post1658333353
Age: 38
Height: 185cm (6'1")
Weight: 79.3kg (175lb)
Personal best lifts
Bench - 6 x 65kg (143lb), 8 x 62.5kg (138lb)
Bent Over Row - 10 x 70kg (154lb)
Front squat - 5 x 67.5kg (149lb)
Back squat - 1 x 95kg (209lb), 8 x 77.5kg (171lb)
RDL - 9 x 87.5kg (193lb)
Deadlift - 6 x 107.5kg (237lb)
Overhead Press - 6 x 40kg (88lb)
Chin Ups - 7 x bodyweight + 12.5kg (27.5lb), 14 x b.weight
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01-08-2020, 05:07 AM #11
By proper diet, do you just mean eating at a deficit? I follow a well-established lifting routine and have made significant progress using it. I could definitely do better with dieting and I almost totally neglected to do cardio the last time I went through a bulking stage
Also, how much weight do you think would be ideal to cut?Last edited by beq1991; 01-08-2020 at 06:09 AM.
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01-08-2020, 07:20 AM #12
Proper diet as in plenty of lean protein, low carbs, calorie deficit. Get your macros. I’d say you have 10-15 lbs of fat you can cut. If your T levels are adequate, and you are really pushing yourself in the gym, I still say 6 months. If you do 45 min of cardio in the morning? That will allow you to eat more, but overall be 200-400 below maintenance each day.
It’s hard to give detailed advice without being able to look at you in person and evaluate you in the gym. I’m going off of two photos and making a lot of assumptions.
Also, you will be ripped everywhere else before your body lets go of the lower back fat. Sorry, but you are a man. I still have it myself.Last edited by TheInnerOh; 01-08-2020 at 07:31 AM.
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01-08-2020, 07:48 AM #13
So my only concern is eating at a deficit for 6 months. I have been making sure I eat around 190-200 grams of protein a day since starting to eat at a deficit a week ago, but I’m not sure that will be enough to prevent any gains I’ve made from being eliminated over such a long period of time (6 months). I realize I’m not in Mr. Olympia shape, but I have made gains since I started lifting using a 4 day upper/lower routine a while back. I basically don’t want to lose any base I have over 6 months and then put more fat on when I start bulking again after 6 months. I feel like a lot of people end up in an endless cycle of cutting and bulking and get nowhere
Last edited by beq1991; 01-08-2020 at 07:55 AM.
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01-08-2020, 07:54 AM #14
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01-08-2020, 01:42 PM #15
- Join Date: Aug 2013
- Location: Stanwood, Washington, United States
- Posts: 5,466
- Rep Power: 47592
Cycles of cutting and bulking do in fact lead somewhere provided both your training and nutrition is up to snuff. People don't wake up jacked and lean, it takes YEARS of work to get there.
You have a good 20 lbs to lose, then switch into a small surplus and bulk for 8-10 months, then rinse and repeat...All it takes is consistency, effort, proper nutrition, good programming, and TIME.
Don't be upset with the results you didn't get from the work you did not do.
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01-08-2020, 02:22 PM #16
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01-08-2020, 02:33 PM #17
- Join Date: Aug 2013
- Location: Stanwood, Washington, United States
- Posts: 5,466
- Rep Power: 47592
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01-08-2020, 03:01 PM #18
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01-08-2020, 03:09 PM #19
- Join Date: Aug 2013
- Location: Stanwood, Washington, United States
- Posts: 5,466
- Rep Power: 47592
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01-08-2020, 03:20 PM #20
You could always go for the bulk first route then, but then you'd have even more fat to lose. Which would you prefer?
Personally I think cutting to 180lb and then assessing from there makes sense. That could be followed by a bulk to 200lb, cut to 185lb, bulk to 205lb, cut to 190lb etc. As Squid said, it would take years to get to a lean 210lb.
FYI I'm only an inch shorter than you and went as low as 154lb (still without abs!) on my first cut.https://forum.bodybuilding.com/showthread.php?t=181179323&p=1658333353#post1658333353
Age: 38
Height: 185cm (6'1")
Weight: 79.3kg (175lb)
Personal best lifts
Bench - 6 x 65kg (143lb), 8 x 62.5kg (138lb)
Bent Over Row - 10 x 70kg (154lb)
Front squat - 5 x 67.5kg (149lb)
Back squat - 1 x 95kg (209lb), 8 x 77.5kg (171lb)
RDL - 9 x 87.5kg (193lb)
Deadlift - 6 x 107.5kg (237lb)
Overhead Press - 6 x 40kg (88lb)
Chin Ups - 7 x bodyweight + 12.5kg (27.5lb), 14 x b.weight
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