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  1. #1
    Registered User JBev87's Avatar
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    stalling at same weight/BF%

    On January 22 I began a 5x5 weightlifting program, 3x/week, after only doing calisthenics during 2019, so I'm totally a newbie. I would ideally like to weigh 175-185lbs and be somewhere around 12-15% bodyfat. Currently I weigh 167 lbs/19.1%BF at 33 years old. I have been stalling at this weight/BF% for about 12 weeks, watching it fluctuate about 1-2 lbs/0.5%BF up and down. Two questions:

    1) Should I start seeing this BF% drop now that I am lifting and will continue lifting heavier each session?

    2) Would you suggest increasing calories/macros to help put on size? Or is what I'm doing correct and I just need to be patient with it?


    Current avg. daily intake (based off one week of meals tracked in MyFitnessPal): 2500 calories | 314g carbs | 72.5g fats | 153g protein

    5x5 record (start weight/current weight):
    Squat: 85lb / 125lb
    Bench: 75lb / 100lb
    DL: 115lb / 145lb
    OHP: 65llb / 80lb
    BB Row: 75lb / 95lb
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  2. #2
    Registered User TheUnderdog83's Avatar
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    Gaining weight while dropping body fat is nearly impossible, even as a newbie. Achieving your goal will best be accomplished in multiple steps. Losing body fat will only happen if you’re consuming less calories than your body is burning. However, you will only gain weight by consuming more calories than you’re burning. Just pick a direction you first want to take. Some will tell you to first cut some fat then work on gaining muscle. My opinion is to first work on gaining muscle (best gauged by your lifts going up) while minimizing any fat gain. Look to gain about 1-2 pounds per month. After gaining about 10-15 pounds then switch gears, cut off the fat and show off the muscle you built.

    How are you coming up with your body fat percentage? Body fat scales are wildly inaccurate, start using the mirror and progress pics instead.
    S: 375 pounds x 1 - 168-pound bodyweight 5/2019
    B: 300 pounds x 1 - 177-pound bodyweight 7/2019
    D: 405 pounds x 1 - 168-pound bodyweight 5/2019
    OHP: 180 pounds x 1 - 168-pound bodyweight 5/2019
    A great guide to nutrition: https://forum.bodybuilding.com/showthread.php?t=173439001&p=1481919401&viewfull=1#post1481919401
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  3. #3
    Registered User JBev87's Avatar
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    Yes, using a scale for BF%. To put on some weight, I played with some meals on MyFitnessPal and I came up with some daily intakes around 3000 calories, 375 carbs, 100g fat, and 185g protein. Do those macros seem alright? (Never sure if I’m doing too much fat or carbs)
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  4. #4
    Registered User TheUnderdog83's Avatar
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    Originally Posted by JBev87 View Post
    Yes, using a scale for BF%. To put on some weight, I played with some meals on MyFitnessPal and I came up with some daily intakes around 3000 calories, 375 carbs, 100g fat, and 185g protein. Do those macros seem alright? (Never sure if I’m doing too much fat or carbs)
    Those macros are fine. You really don’t even need that much protein. It’s not bad to eat extra protein, but you’re safe at about 130g of protein per day. Below is a great link about nutrition -


    https://forum.bodybuilding.com/showt...post1481919401
    S: 375 pounds x 1 - 168-pound bodyweight 5/2019
    B: 300 pounds x 1 - 177-pound bodyweight 7/2019
    D: 405 pounds x 1 - 168-pound bodyweight 5/2019
    OHP: 180 pounds x 1 - 168-pound bodyweight 5/2019
    A great guide to nutrition: https://forum.bodybuilding.com/showthread.php?t=173439001&p=1481919401&viewfull=1#post1481919401
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  5. #5
    Polamalu Hair Grizvok's Avatar
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    I would advise against eating in a surplus when you are 19% body fat. That as a blanket recommendation instead of analyzing on a case by case basis is a bit silly.
    Fierce 5 novice routine: http://forum.bodybuilding.com/showthread.php?t=159678631

    All Pros beginner routine: http://forum.bodybuilding.com/showthread.php?t=169172473

    Calculating calories and macros: http://forum.bodybuilding.com/showthread.php?t=173439001

    Multivitamin Creatine Monohydrate
    Fish Oil Whey
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  6. #6
    Registered User TheUnderdog83's Avatar
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    Originally Posted by Grizvok View Post
    I would advise against eating in a surplus when you are 19% body fat. That as a blanket recommendation instead of analyzing on a case by case basis is a bit silly.
    My opinion to first focus on gaining muscle was due to the amount of weight he lifts. Right now he doesn’t have much muscle and would look small if he were to cut. One negative I see when people who don’t have much muscle cut first is they then fear putting on any fat and won’t eat enough to add muscle.

    Without seeing a pic I feel either direction is fine for him, but my statement was specific to his situation and not a blanket statement.
    S: 375 pounds x 1 - 168-pound bodyweight 5/2019
    B: 300 pounds x 1 - 177-pound bodyweight 7/2019
    D: 405 pounds x 1 - 168-pound bodyweight 5/2019
    OHP: 180 pounds x 1 - 168-pound bodyweight 5/2019
    A great guide to nutrition: https://forum.bodybuilding.com/showthread.php?t=173439001&p=1481919401&viewfull=1#post1481919401
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  7. #7
    Registered User NearlyBigAngus's Avatar
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    Sounds like you found your maintenance calories - if you increase them I'd do it in a couple of steps so you can see how your body reacts. If you chuck another 500 calories in and it's too much you'll become a bloat lord quickly whereas if you do it in steps you can see how you respond and dial it in.
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  8. #8
    Polamalu Hair Grizvok's Avatar
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    Grizvok is offline
    Originally Posted by TheUnderdog83 View Post
    My opinion to first focus on gaining muscle was due to the amount of weight he lifts. Right now he doesn’t have much muscle and would look small if he were to cut. One negative I see when people who don’t have much muscle cut first is they then fear putting on any fat and won’t eat enough to add muscle.

    Without seeing a pic I feel either direction is fine for him, but my statement was specific to his situation and not a blanket statement.
    I’m actually going to amend my stance and agree. Either direction would probably be fine but seeing a picture would be the best way of giving a more tailored response.
    Fierce 5 novice routine: http://forum.bodybuilding.com/showthread.php?t=159678631

    All Pros beginner routine: http://forum.bodybuilding.com/showthread.php?t=169172473

    Calculating calories and macros: http://forum.bodybuilding.com/showthread.php?t=173439001

    Multivitamin Creatine Monohydrate
    Fish Oil Whey
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  9. #9
    Registered User TheUnderdog83's Avatar
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    Originally Posted by Grizvok View Post
    I’m actually going to amend my stance and agree. Either direction would probably be fine but seeing a picture would be the best way of giving a more tailored response.
    I tip my hat to you sir. So many people dig their heels in and argue it’s refreshing to see collaboration. Impressive.
    S: 375 pounds x 1 - 168-pound bodyweight 5/2019
    B: 300 pounds x 1 - 177-pound bodyweight 7/2019
    D: 405 pounds x 1 - 168-pound bodyweight 5/2019
    OHP: 180 pounds x 1 - 168-pound bodyweight 5/2019
    A great guide to nutrition: https://forum.bodybuilding.com/showthread.php?t=173439001&p=1481919401&viewfull=1#post1481919401
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  10. #10
    Registered User JBev87's Avatar
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    Originally Posted by TheUnderdog83 View Post
    My opinion to first focus on gaining muscle was due to the amount of weight he lifts. Right now he doesn’t have much muscle and would look small if he were to cut. One negative I see when people who don’t have much muscle cut first is they then fear putting on any fat and won’t eat enough to add muscle.

    Without seeing a pic I feel either direction is fine for him, but my statement was specific to his situation and not a blanket statement.

    I can’t upload photos to the thread yet so I added “progress photos” to my account, if you guys care to take a look. The scale I have says 19% but again, not sure how accurate. I’m definitely skinny fat though in my opinion lol
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  11. #11
    Polamalu Hair Grizvok's Avatar
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    Originally Posted by JBev87 View Post
    I can’t upload photos to the thread yet so I added “progress photos” to my account, if you guys care to take a look. The scale I have says 19% but again, not sure how accurate. I’m definitely skinny fat though in my opinion lol
    TheUnderDog83 definitely made the right call. You look ready for a lean bulk.
    Fierce 5 novice routine: http://forum.bodybuilding.com/showthread.php?t=159678631

    All Pros beginner routine: http://forum.bodybuilding.com/showthread.php?t=169172473

    Calculating calories and macros: http://forum.bodybuilding.com/showthread.php?t=173439001

    Multivitamin Creatine Monohydrate
    Fish Oil Whey
    Reply With Quote

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