Help me reach 9-10% BF

[whoareyou975]

I need help to reach about 9-10% BF. I am 155 LBS (70KG) and 5'9 at 15% bodyfat according to inbody scan. Now since its summer time and i dont want to bulk, i want to reach about 145 LBS and get six pack. How should i do it ?
I am eating high protein diet on maintenance calories and losing fat while doing cardio everyday. I lift 5 times a week.

Need help to reach that bodyfat and get 6 pack so any advice is appreciated
My pic attached

[lolruxlol]

Gain muscle or you're going to look like an anorexic.

[whoareyou975]

I never looked anorexic even at 63KG so i am not worried about that, but since i am beginner, I'll lose fat and gain muscle at same time cus newbie gains. Just wondering how should i set up my diet in most effective way

[kamil234]

I never looked anorexic even at 63KG so i am not worried about that, but since i am beginner, I'll lose fat and gain muscle at same time cus newbie gains. Just wondering how should i set up my diet in most effective way

Its called recomposition and it takes very long time. I'm talking months. So if you're trying to recomp to get a six pack for this summer, think again.

I would suggest a standard bulk / cut. I agree with lolruxlol and i would not cut at your current stats.

If you want to recomp, just eat maintance or very slight deficit (-200 cals) and keep working out. 3-4x weightlifting 2-3x active rest (30 minute HIIT, pickup game of basketball, football, etc). high protein moderate carb diet.

[whoareyou975]

I understand, can I for example bulk for 8 weeks and then cut for 3? I really dont want to start bulk now, especially when my shirt is.off all the time, I dont wanna look fat...

[kamil234]

I understand, can I for example bulk for 8 weeks and then cut for 3? I really dont want to start bulk now, especially when my shirt is.off all the time, I dont wanna look fat...

Sure, you can do whatever you want. If you want to bulk for 8 weeks then cut for 3 weeks. I mean, week 1 all you gonna lose is water / glycogen weight. Week 2-3 since its only 2 weeks you may lose 2lb of fat.. .

FYI for visible abs you probably need around 10% BF, depending on your overall body composition, which means from current weight 155 if you're 15% BF x.05 = 7.5lb pure fat loss. So you're prob gonna be aiming at 140-142lb at the end of your cut ...

We're just giving you advice here based on our own views / experiences. If you want to cut, go ahead and cut. Ultimately the decision is up to you. After all, you want to be happy with yourself, not us

[Dorich]

No need to cut IMO. Just maintain your weight for a few weeks until you see that you stopped gaining strength. When you notice that your strength gains have definitely come to a halt, go into a surplus of not more than 300 kcal, a.k.a start bulking.

[Tommy W.]

I'll tell you right now you won't have abs. Abs are muscles and you don't have any. You need to add quality mass instead of chasing non existent abs. You'll look much better with some added muscle than losing more fat

[bayrider]

When I'm asked by someone at your weight what I can do to have abs. My message every time is eat more, lift more, build muscle. Usually they don't listen and I understand why everyone thinks cut weight to have abs. As others have said it requires muscle mass with low body fat. The mass is required first.

[whoareyou975]

Nah, unlike others, I'm willing to accept advice from you guys especially since you know better than me for sure. I'll start lean bulk at about 2600kcal and adjust from there since my maintenace is 2300. I'll aim for 130-150g of protein. How long should I bulk for before first cut, and are mini cuts recomended? I thought about bulking until I reach 35 inches.on waist since I am 32 currently, is that good idea?

[unplugged]

Nah, unlike others, I'm willing to accept advice from you guys especially since you know better than me for sure. I'll start lean bulk at about 2600kcal and adjust from there since my maintenace is 2300. I'll aim for 130-150g of protein. How long should I bulk for before first cut, and are mini cuts recomended? I thought about bulking until I reach 35 inches.on waist since I am 32 currently, is that good idea?

FINALLY someone who takes sound advice and actually listens instead of being stubborn so good on you for that! Your plan sounds good and if you take it slowly you shouldn't gain too much fat at all and whatever you do gain can be easily lost during a proper cut afterwards. As far as how long to bulk that is completely up to you and when your satisfied with your size gains and/or feeling too uncomfortable with your bf. I'd recommend at your stats to bulk for AT LEAST 8 months and preferably a year gaining 2-3lbs a month and then reassess. You CAN do mini cuts but if you are going to do that then bulk for 6-8 months and cut for 2 months and rinse and repeat. Bulking for 8 weeks isn't near long enough to gain anything substantial muscle wise as a natural. Hope this helps!

[whoareyou975]

Well whats the point of asking for advice if you wont listen to it... I'll just suck up fat gain and bulk for 7-8 months and then cut. I'll try that plan of 2-3 lbs per month and hopefully in 8 months I'll look a lot better then now. Ofc it helped man, thanks everyone for advice
I'll also prob start a workout log

[dipatel13]

Well whats the point of asking for advice if you wont listen to it... I'll just suck up fat gain and bulk for 7-8 months and then cut. I'll try that plan of 2-3 lbs per month and hopefully in 8 months I'll look a lot better then now. Ofc it helped man, thanks everyone for advice
I'll also prob start a workout log

One more thing now that you got your diet in order, what lifting plan are you following? 5 days makes me think a typical brosplit which is not optimal and can be improved.

[whoareyou975]

Hmm I thought about ICF 5x5 or something like this: chest/back, shoulders/arms, legs, rest, chest/back,shoulder/arms, calistehnics skill work + hiit

I really like going to the gym more then 3 times a week so thats why I am not sure about icf because I love working out. Of course.biggest focus is on ohp, bench, squat and deadlift

[dipatel13]

Hmm I thought about ICF 5x5 or something like this: chest/back, shoulders/arms, legs, rest, chest/back,shoulder/arms, calistehnics skill work + hiit

I really like going to the gym more then 3 times a week so thats why I am not sure about icf because I love working out. Of course.biggest focus is on ohp, bench, squat and deadlift

ICF is good, your second one you listed is not as you only hit legs once per week. You need to make sure you're getting adequate volume each for each muscle group.
These are solid plans:
All Pro's Beginner Routine
Stronglifts 5x5
Fierce 5
Starting Strength

[whoareyou975]

What if I added legs on hiit day?
I'd be hitting all muscles twice a week

[WitYoChestBoa]

Stop being naive. You dont need to be cutting even the slightest. Youre around 12% and all cutting is going to do at this point is make you look like a skinny girl. Start worrying about building a solid foundation for yourself. Bulking a few weeks then cutting after will get you absolutely no where. Up your calories (300-500 above your maintenance) and start lifting heavy. Also a good beginner routine to maximize the amount of work put in each week is a push pull legs routine. You can go 6 times a week and still be able to hit each muscle group effectively.

[dipatel13]

What if I added legs on hiit day?
I'd be hitting all muscles twice a week

No as that intense cardio would more than likely interfere with recovery from lifting. You could ICF and then add HIIT on your off days.