Bulk at 18% bf? Skinny fat

[omoruwijromo]

I feel like wasting my time when cutting. I look ridiculously skinny

[climbrunlift]

post pics please

[omoruwijromo]

post pics please

Posted on myspace

[omoruwijromo]

I might even have a lower body fat percentage but i hold a lot of fat in my lower belly. Used to be kinda fat during high school days thats why i still have stretch marks

[hardyboysare]

Lets start off with the good news you aren't skinny fat so forget that.

IMHO you look pretty good you are just in that zone where you can't see full definition especially abdominals so feel you lack muscle. The answer is you just have underestimated how much fat you actually have, don't worry we all do it.

This is how it works usually when cutting and bulking for most people:-

Cut and look small in a shirt but good out of one.

Bulk and look good in a shirt but not so good out of it.

Pick your poison and run with it. I personally think you could cut more and still look pretty good.

What is your height and weight not that it matters really just out of curiosity, the mirror is what matters.....

[BS57]

Eat close to maintenance and hit some heavy weights.

[omoruwijromo]

Lets start off with the good news you aren't skinny fat so forget that.

IMHO you look pretty good you are just in that zone where you can't see full definition especially abdominals so feel you lack muscle. The answer is you just have underestimated how much fat you actually have, don't worry we all do it.

This is how it works usually when cutting and bulking for most people:-

Cut and look small in a shirt but good out of one.

Bulk and look good in a shirt but not so good out of it.

Pick your poison and run with it. I personally think you could cut more and still look pretty good.

What is your height and weight not that it matters really just out of curiosity, the mirror is what matters.....

Well to be honest I’d like to go on bulk for 6-7 months but im afraid im gonna look bad im the mirror.

179cm, 80kg

[hardyboysare]

Well to be honest I’d like to go on bulk for 6-7 months but im afraid im gonna look bad im the mirror.

179cm, 80kg

Well if you want to bulk then below is the answer.

Eat close to maintenance and hit some heavy weights.

You are right in the middle of going either way and that choice is yours if you want to bulk then only increase calories by the smallest amount (100-200) or work out at maintenance and only increase calories when you can no longer progress at the gym (can no longer lift more weight/ handle more volume). That way fat gains will be at the minimum whilst building muscle.

Like I said the choice is yours but I wouldn't be too worried either way you aren't fat one bit nor do you look small and skinny. Some people may say you look small but just ignore it and do what you want, as an example I am 6ft 2 and the near enough the same weight as you in my avi pic so I'm skinny as hell to most peoples view of 6ft+ individuals but I feel lean and look OK on most days.

[omoruwijromo]

Well if you want to bulk then below is the answer.



You are right in the middle of going either way and that choice is yours if you want to bulk then only increase calories by the smallest amount (100-200) or work out at maintenance and only increase calories when you can no longer progress at the gym (can no longer lift more weight/ handle more volume). That way fat gains will be at the minimum whilst building muscle.

Like I said the choice is yours but I wouldn't be too worried either way you aren't fat one bit nor do you look small and skinny. Some people may say you look small but just ignore it and do what you want, as an example I am 6ft 2 and the near enough the same weight as you in my avi pic so I'm skinny as hell to most peoples view of 6ft+ individuals but I feel lean and look OK on most days.

I get your point bro. I think Ima start bulking with a small surplus and see how it goes

[xsquid99]

Well to be honest I’d like to go on bulk for 6-7 months but im afraid im gonna look bad im the mirror.

Its all part of the process. Your current physique is not the final goal, its just a means to an end. I'm currently in a similar spot in that I'm carrying more fat that I want, but I'm I the middle of a bulk so I'll fix it in about 6 months when I'm done. Meanwhile, I look big in a shirt so I'm OK with that.

[Mrpb]

Well to be honest I’d like to go on bulk for 6-7 months but im afraid im gonna look bad im the mirror.

179cm, 80kg

I'd say cut first. Probably at least 6 kg of fat to lose.

What is your lifting program?

[omoruwijromo]

i'd say cut first. Probably at least 6 kg of fat to lose.

What is your lifting program?

p/p/l

[Mrpb]

p/p/l

6 days a week?

[omoruwijromo]

6 days a week?

Push
Pull
Legs
Off
Push
Pull
Off

[Mrpb]

Push
Pull
Legs
Off
Push
Pull
Off

Ok. If you're getting consistently stronger in the medium rep ranges it will work.

[hardyboysare]

Push
Pull
Legs
Off
Push
Pull
Off

Why legs only once a week?

Also do you have a full breakdown of your training as this is just a split not a workout program.

Reps, sets, progression? Major lift intensity e.g. 5rm, 8rm etc

[omoruwijromo]

Why legs only once a week?

Also do you have a full breakdown of your training as this is just a split not a workout program.

Reps, sets, progression? Major lift intensity e.g. 5rm, 8rm etc

Legs once cause i wanna train 5 times a week. My bench succs.
Deadlift I do 3x5 at 308lbs
Squats 5x5 at 200lbs
Bench 5x5 at 180lbs

[omoruwijromo]

Also can you tell like whats my body fat percentage?

[ncsuLuke]

I'd cut until you are under 15% and then bulk with a small/moderate surplus. That way when you have to cut again you don't have nearly as far to go.

[hardyboysare]

Legs once cause i wanna train 5 times a week. My bench succs.
Deadlift I do 3x5 at 308lbs
Squats 5x5 at 200lbs
Bench 5x5 at 180lbs

Quite a big difference between your squat and your other lifts generally squat should be a lot stronger then bench. If you want to do 5 days a week I would personally run U/L + P/P/L. I am always keen to hit legs 2x a week.

Did you design your own plan or have you got a designed program off the internet?

If you have been progressing on your current program then there is really no need to change program I am just curious and feel its optimal to hit legs twice a week so food for thought. These two I think do quite well if interested:-

https://forum.bodybuilding.com/showt...hp?t=172565211 - Viking Bare Bones - the 5 day one.

https://forum.bodybuilding.com/showt...post1267226191 - Fierce 5.

Your in the range of early intermediate in my opinion except maybe your squat being a tad low. So upper/lower or U/L + P/P/L split would probably be best with double progression.

Edit:- Bf estimate - can't see your legs nor a back pic but as you have definition of the rib cage and shoulder definition so I would agree with your estimate actually around 18%.

[omoruwijromo]

I found the routine online and made a few changes. I like the upper lower ppl you mentioned

[hardyboysare]

I found the routine online and made a few changes. I like the upper lower ppl you mentioned

Well if you can incorporate upper lower ppl into your workout program it will be beneficial and should help raise up your squat a bit. If not then you could try one of the programs I have listed if the exercises are similar no harm should be done really.

[omoruwijromo]

Well if you can incorporate upper lower ppl into your workout program it will be beneficial and should help raise up your squat a bit. If not then you could try one of the programs I have listed if the exercises are similar no harm should be done really.

Whats the recommended rest period between sets and when changing exercises?

[jstar0787]

Looking at your pics I’d say you got biggorexia

U got a ton of muscle if u cut you would look jacked

[omoruwijromo]

Looking at your pics I’d say you got biggorexia

U got a ton of muscle if u cut you would look jacked

Nah I need to get my lifts up

[Tierjunge]

Cut down to about 13% bf then bulk up again slowly.