Suggestions?

[cptampa]

I am 32 years old 5'9" currently 208lbs. I have a natural stout body build. Big muscular legs fairly deep chest. I am probably around 20% body fat. I was down to 187 a few months ago and was gaining some definition and fell off the health bandwagon. I am ready to get very serious. I need to k ow what yall would suggest. I am going to post a typical day of eating. I am currently not exercising (on the diet below I can lose 2lb/week) and have done this without hunger or feeling drained. My ULTIMATE goal is 205-215 defined at 10%ish bodyfat. At this point do I continue to lose fat and cut and start working out accordingly or clean bulk and see if some of the fat will come off while I am at it. Current day of eating
(I eat whole eggs....always have and never seen I'll effects when losing weight and my bloodwork comes back good twice a year)
Breakfast- 6 scrambled eggs with salsa
Snack-can of tuna mixed with 1/2 cup greek yogurt
Lunch- 12oz chicken breast,150 grams brown rice,3 cups green beans or broccoli
Snack-pickle spear with 2tbs cream cheese wrapped in 2oz chicken
Dinner-same as lunch
.......please suggest away

[Heisman2]

If you're 20% bodyfat I'd cut and you absolutely should be doing resistance training with progressive overload while doing so.

[xsquid99]

And I would add that you're probably never going to be 205-215 @ 10% bodyfat at 5'9", not as a natty anyways, so make sure you set realistic goals for yourself.

Read this as well: https://forum.bodybuilding.com/showt...hp?t=129523333

[cptampa]

I'm looking for more size and definition. I dont have an exact weight goal. That was just a number I pulled figuring what I looked like at 187lbs.

[cptampa]

And I'm not asking for a diet critique but a direction based on my goals. Diet was posted simply to show I am not eating ho hos and mcdouble.

[xsquid99]

I'm looking for more size and definition. I dont have an exact weight goal. That was just a number I pulled figuring what I looked like at 187lbs.

Its fine to have a goal, just be aware that your initial goal would put you on par with an elite class of bodybuilders who have been training their whole life (and using a lot more than protein shakes to get it done). Subtract about 25-30 lbs from what you first thought and thats probably a little more realistic.

You have to pick one goal (1) size or (2) definition. Size comes with increased calories (and more fat), and definition comes with cutting.

If you're at 20% you should definitely cut, while lifting on a good program (there are several posted in the stickies of this forum if you go back 1 page), and get your nutrition squared away. After that you can move into a mass building mode to build muscle. Your desired physique will include several bulk and cut cycles over several years, nobody get it done in 1 shot.

Here's a few threads to read:

https://forum.bodybuilding.com/showt...hp?t=165843261

https://forum.bodybuilding.com/showt...hp?t=173439001

[daudi81]

There's no magic formula here.

Stay in a caloric deficit to lose weight while lifting weights to prevent too much muscle loss. Once you've reached an acceptable bodyweight, slowly gain weight or maintain depending on your goals. Rinse, repeat from there.

Find a good lifting program on the forums that you think you'll enjoy and works with your schedule.

Read the nutrition stickies to get a basic understanding of food.

Above all, be consistent. Consistency will determine success/failure. A suboptimal program that you can be consistent with is far superior to an optimal program that you can't/won't sustain.

[ChesticleGainz]

If you are a nutritional nazi and very strict you can cut while building muscle, then adjust it to start building more muscle while staying 8-12% BF. Like others have said, you won't be 215@10% without doing steroids. You should be happy with 175-185 and pretty lean.

Think about the long term goals. Build slowly and consistently on your progress. Don't look for the shortcuts, because there aren't any except anabolic roids.

[TopHeavyMirin]

If you're 20% bodyfat I'd cut and you absolutely should be doing resistance training with progressive overload while doing so.

most nattys are around 15-20% body fat. granted 20% is the upper limit but its not like hes fat FAT.

[WakingOp]

What? Maybe for a female. 10-15 percent is the peak range for athletic performance.

[xsquid99]

What? Maybe for a female. 10-15 percent is the peak range for athletic performance.

I think he must be talking about the common/average lifter who is not a competitor.