Progress so far but not sure what to do????????

[adaly1983]

Hey,

I have been reading the forums for a while. I feel now I need advice as my heart says one thing but my head says the opposite!

I have attached a Progress pic of where I was and a pic from this week below:

Progress.jpg

My predicament is: do I continue to try and lose more body fat ( but I fear I will become to thin looking) or do I slowly increase cals and concentrate on improving strength, which overtime should increase muscle mass and hope this aids to the removal of the stubborn bodyfat?

An insight in to me:
Im married have 2 young children, 33 years old, follow IF (16:8) for the last 2.5 years and a 3 day weight training cycle with 1 cardio session per week usually 20mins:

PB's @ bodyweight of 75kg
- Incline bench: 150lbs for 5 reps
- Deadlift: 288lbs for 5 reps
- Squat: 240lbs for 5 reps

Thanks in advance,

[speeddemon11L]

If I were in your shoes, I'd go ahead and start a lean bulk. Nice progress!

[ComeOnFFS]

I know sweet FA and am just here to learn but from what bits I'm picking up I would guess you are sub 15% bf now, maybe 12-13? Either way I'm trying to head to where you are now and if I saw that reflection in the mirror I would a) pat myself on the back and start a slow bulk b) buy some new underwear

j/k j/k...

[CommitmentRulz]

Hey,

I have been reading the forums for a while. I feel now I need advice as my heart says one thing but my head says the opposite!

I have attached a Progress pic of where I was and a pic from this week below:

Attachment 8631641

My predicament is: do I continue to try and lose more body fat ( but I fear I will become to thin looking) or do I slowly increase cals and concentrate on improving strength, which overtime should increase muscle mass and hope this aids to the removal of the stubborn bodyfat?

An insight in to me:
Im married have 2 young children, 33 years old, follow IF (16:8) for the last 2.5 years and a 3 day weight training cycle with 1 cardio session per week usually 20mins:

PB's @ bodyweight of 75kg
- Incline bench: 150lbs for 5 reps
- Deadlift: 288lbs for 5 reps
- Squat: 240lbs for 5 reps

Thanks in advance,

Sweet progress! I'd go for a nice, slow, lean bulk.

[Samson2236]

I would say go for the bulk...but ultimately you have to do what makes you happy

[cr4igyj82]

Definitely time for a lean bulk.

Good job BTW!

[adaly1983]

If I were in your shoes, I'd go ahead and start a lean bulk. Nice progress!

Thanks, I have started bumping cals up today, going to try 200 cals extra a day see how i get on.

[adaly1983]

I know sweet FA and am just here to learn but from what bits I'm picking up I would guess you are sub 15% bf now, maybe 12-13? Either way I'm trying to head to where you are now and if I saw that reflection in the mirror I would a) pat myself on the back and start a slow bulk b) buy some new underwear

j/k j/k...

Thanks for the kind words. Bf measured at 12 at the minute, slow bulk started.

Agreed regarding the underwear! haha

[adaly1983]

Thanks

[adaly1983]

Definitely time for a lean bulk.

Good job BTW!

Agreed! slow slow bulk begun.

[adaly1983]

I would say go for the bulk...but ultimately you have to do what makes you happy

Going to give a slow bulk a try, get to 15% and re-cut to 11%, cycle like that a few times see if I can increase strength and size.

[lsiberian]

Going to give a slow bulk a try, get to 15% and re-cut to 11%, cycle like that a few times see if I can increase strength and size.

You look lower than 12 to me. That's not a bad plan.

[adaly1983]

You look lower than 12 to me. That's not a bad plan.

Thanks! 11.4% on the gym Bf machine, but dont think i'm that low but will take it for sure, still have a small muffin around lower belly button. Never happy Lol

[Abeadrian2220]

May i ask what is your height? And your ending calories? Thats an awesome transformation bro. How long did it take you? You following any specific lifting program?

[adaly1983]

May i ask what is your height? And your ending calories? Thats an awesome transformation bro. How long did it take you? You following any specific lifting program?

no probs, Ive never been super strict with food but i am strict with the timing (intermittent fasting 16/8)

181cm (5ft 11), currently running at around 1900 ( changing that this week for slow bulk), refeed once per week Higher carbs lower fat. Timescale is around 2.5 years started seeing better and better results since starting IF and trying to keep most of my cards in my evening family meal.

Regarding training I follow a reverse pyramid training strategy: check out aesthetic professional on youtube (example of last weeks back and bi workout)
Back / Biceps

Weighted Pullups:
+7.5kg x 5 (5)✅
+7.5kg x 5 (5)✅
+2.5kg x 8 (8)✅

Deadlifts: bar, 40kg, 70kg, 90kg, 110kg w/ups. Sumo.
130Kg x 5 (5)✅
107.5kg x 8 (8)✅

Seated Row: weight each side.
42.5kg x 5 (5)✅
42.5kg x 5 (5)✅
40 kg x 8 (8) + 5 singles each side.✅

Barbell Ez Curl: bar + weight
32.5kg x 5 (5)✅
32.5kg x 5 (5)✅
27.5kg x 8 (8)✅

Incline Dumbbell Curl
15kg x 4 (5)
15kg x 4 (5)
12.5kg x 9 (8)✅

[jb_alphamale]

Great progress and the fact you are still on it after 2.5 years shows your determination and consistency. Congrats!! I'm the same height and to be honest I would stay as you are right now if you like the shredded look. I'd work hard and eat at maintenance for a while and wait for the skin to readjust on the new frame. But again it's up to you.

no probs, Ive never been super strict with food but i am strict with the timing (intermittent fasting 16/8)

181cm (5ft 11), currently running at around 1900 ( changing that this week for slow bulk), refeed once per week Higher carbs lower fat. Timescale is around 2.5 years started seeing better and better results since starting IF and trying to keep most of my cards in my evening family meal.

Regarding training I follow a reverse pyramid training strategy: check out aesthetic professional on youtube (example of last weeks back and bi workout)
Back / Biceps

Weighted Pullups:
+7.5kg x 5 (5)✅
+7.5kg x 5 (5)✅
+2.5kg x 8 (8)✅

Deadlifts: bar, 40kg, 70kg, 90kg, 110kg w/ups. Sumo.
130Kg x 5 (5)✅
107.5kg x 8 (8)✅

Seated Row: weight each side.
42.5kg x 5 (5)✅
42.5kg x 5 (5)✅
40 kg x 8 (8) + 5 singles each side.✅

Barbell Ez Curl: bar + weight
32.5kg x 5 (5)✅
32.5kg x 5 (5)✅
27.5kg x 8 (8)✅

Incline Dumbbell Curl
15kg x 4 (5)
15kg x 4 (5)
12.5kg x 9 (8)✅

[adaly1983]

Great progress and the fact you are still on it after 2.5 years shows your determination and consistency. Congrats!! I'm the same height and to be honest I would stay as you are right now if you like the shredded look. I'd work hard and eat at maintenance for a while and wait for the skin to readjust on the new frame. But again it's up to you.

Thanks Bud.
Your right consistency is the biggest key I think, I like my current condition barring my lower belly button region were my remaining fat is and would ideally like to lose this before bulking. I keep waking up changing my mind of what to do next! lol

[Abeadrian2220]

Thanks bro. Thats awesome.