i have 181cm and 84kg
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09-20-2023, 05:49 AM #9811
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09-27-2023, 05:10 AM #9812
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09-30-2023, 01:01 AM #9813
22 y.o. (don't know why it says 53 years lol)
5'11
158lbs
Been working out since 1,5 years now. Am in a cut now for 5 Months. Want to start bulking, but still feel a little bit fluffy.
Professionally avoided any kind of physical activity until I was 20 and started out with 49% Bodyfat
In all of the pictures my muscles aren't flexedLast edited by AshKetchum2901; 09-30-2023 at 01:02 AM. Reason: Detailing
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10-01-2023, 12:05 PM #9814
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10-01-2023, 12:10 PM #9815
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10-01-2023, 12:24 PM #9816
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10-02-2023, 01:38 PM #9817
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10-09-2023, 04:08 AM #9818
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10-09-2023, 05:57 AM #9819
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10-13-2023, 10:09 PM #9820
Hi!
Height: 178cm
Weight: 72.5kg
Should I cut or bulk?
I have been lifting consistently for 7 months.
I am currently cutting (deficit)for 6 months now and have lost 39 pounds( from 200is- 161lbs).
My upper abs are showing and I can see 4 packs on good lighting. I estimate maybe I am around 18%-20% bodyfat now.
Now, I am at a dilemma on what to do next. I want to build muscle now and lift 225 bench press at least(I am really weak.) but I don't to go back to being fat.
Any advice would be great! thank you!
My exercises are as follows:
4 days a week
Chest/tri Bench press - 60kg - 8 reps
back/bi Deadlift - 102kg - 3 reps
Legs - 60kg - 4 reps
Shoulders/forearms/abs
I also do 15 minute cardio after(before if leg day)
Any advise would be great ! have a great day!
My picture is posted in my profile since I couldn't post pictures yet, thank you for the answer.Last edited by Risako9; 10-13-2023 at 10:13 PM. Reason: Typo
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10-14-2023, 05:45 AM #9821
lean bulk (200-300 surplus), but you can try to milk some maintenance gains before that. i know you're not asking for programming advice and you should do whatever keeps you in the gym, but why would you do a somewhat advanced split at this point, especially if you're "only" training four times per week?
it's fine as long as you're enjoying it and making progress, but keep in mind that you'd probably make more progress just by doing a basic full body workout or upper/lower split 3-4 times per week. if you insist on doing your current split, ideally you'd train 6x/week and squeeze shoulders/forearms/abs into those workouts
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10-14-2023, 06:02 AM #9822
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10-22-2023, 12:40 AM #9823
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10-22-2023, 07:07 AM #9824
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11-02-2023, 08:13 AM #9825
Body Fat Reading - In Body Scanner Comparison
Hello All,
I am 5'9", 165 lbs, and 36 years young and I recently got an inbody scan at my gym which read 11.2%. I'm a bit dissapointed as I have been cutting for a while and I want to start bulking once I get in the 8-9% range. I did think I was close based upon photos I have seen online. Please let me know where you think I'm at now.
Thank you
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11-30-2023, 11:18 AM #9826
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12-06-2023, 05:09 PM #9827
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12-06-2023, 05:11 PM #9828
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12-08-2023, 05:41 AM #9829
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01-10-2024, 11:34 PM #9830
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01-10-2024, 11:36 PM #9831
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01-11-2024, 04:31 AM #9832
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01-11-2024, 02:38 PM #9833
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01-30-2024, 03:54 AM #9834
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02-01-2024, 08:24 PM #9835
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02-02-2024, 09:10 AM #9836
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02-02-2024, 08:11 PM #9837
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02-09-2024, 02:11 AM #9838
variety of activities together, such as cooking healthy meals, exercising, or participating in group fitness classes. Having a support system can provide motivation, accountability, and encouragement throughout your weight loss journey.
Consider joining a weight loss support group or seeking the guidance of a registered dietitian or nutritionist who can provide personalized advice and support. These professionals can help you navigate challenges, provide education on nutrition and healthy eating, and offer strategies for long-term weight management.
Monitor Progress and Celebrate Achievements:
Tracking your progress can help you stay motivated and identify areas for improvement. Keep a food diary or use a mobile app to record your meals, snacks, and beverages. This can help you become more aware of your eating habits and identify patterns or triggers for overeating.
Additionally, consider measuring other indicators of progress beyond the scale, such as improvements in energy levels, mood, sleep quality, or physical fitness. Celebrate milestones and achievements along the way, whether it's fitting into a smaller clothing size, reaching a fitness goal, or receiving positive feedback from your healthcare provider.
Remember, weight loss is a personal journey, and what works for one person may not work for another. It's important to find strategies and approaches that align with your preferences, lifestyle, and overall well-being. Be patient, kind to yourself, and embrace the process of self-discovery and growth as you work towards your weight loss goals.
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02-12-2024, 10:38 PM #9839
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02-12-2024, 10:43 PM #9840
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