I'm 6ft 190lbs (skinny fat)
I'm doing a 2 day split and 3 days of cardio a week
My calorie intake is 1700 a day as I'm trying to get ripped
My question is; is it better to bulk (calorie surplus) or cut (calorie deficit) first?
Also when "bulking" is it a good idea to take extra "supplements" for the first 3 months
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Thread: Skinny Fat: cut or bulk first?
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05-20-2020, 02:31 PM #1
Skinny Fat: cut or bulk first?
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05-20-2020, 02:38 PM #2
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05-20-2020, 02:43 PM #3
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05-20-2020, 03:19 PM #4
A pic would help - if you're over 20% body fat, cutting first would probably be best. You can definitely build muscle in a caloric deficit as a beginner.
1700 calories sounds very low at your weight. Try to figure out your maintenance calories and aim for a deficit of 500 calories, which should allow you to lose ~ 1lb per week and slowly build some muscle. Keep your protein intake high - at least 0.8g/lb, higher is fine too. As for supplements, they're unnecessary, but creatine and caffeine can help a little.https://forum.bodybuilding.com/showthread.php?t=181179323&p=1658333353#post1658333353
Age: 38
Height: 185cm (6'1")
Weight: 79.3kg (175lb)
Personal best lifts
Bench - 6 x 65kg (143lb), 8 x 62.5kg (138lb)
Bent Over Row - 10 x 70kg (154lb)
Front squat - 5 x 67.5kg (149lb)
Back squat - 1 x 95kg (209lb), 8 x 77.5kg (171lb)
RDL - 9 x 87.5kg (193lb)
Deadlift - 6 x 107.5kg (237lb)
Overhead Press - 6 x 40kg (88lb)
Chin Ups - 7 x bodyweight + 12.5kg (27.5lb), 14 x b.weight
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05-20-2020, 03:39 PM #5
In 99% percent of cases you need a caloric deficit to lose weight (it's technically possible to eat at like a 1 calorie surplus per day and put on the energy in muscle and lose a bit of fat but for all intents and purposes caloric deficit = weight loss)
As a beginner to intermediate or overweight person you can build muscle in a calorie deficit so long as your protein intake is sufficent (positive nitrogen balance - you can look it up), though it probably won't be maximal muscle growth
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05-21-2020, 12:18 AM #6
Order doesnt really matter but you have to pick one and do it. I started properly 3 month ago skinny fat and went for a bulk. I'll be doing a bulk for a couple more month and then cutting. My thinking was that i didnt want to restrict my calories just to look really skinny so ive set strength goals and when i hit them i will cut so i look decent. So either bulk like i am and gain muscle but also still have too much fat or cut and be too skinny and then lean bulk from there. Totally up to you the order you choose. Both get you closer to your end goal. Just be patient and make progress
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05-21-2020, 02:41 AM #7
Personally, I find it more motivating to build muscle when I can actually see it. Having been fat all my life, I prefer seeing myself lean in the mirror, so I took the route of cutting first.
But in the end, it’s up to you. If you want to sculpt a body, it’s going to take a couple years, and you’re going to have to make both trips as others have said. Go for strength first if you like, or if you’re like me, cut first and then bulk.My home gym: https://forum.bodybuilding.com/showthread.php?t=175136471&p=1623181551&viewfull=1#post1623181551
My Strava profile: https://www.strava.com/athletes/3015113
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05-21-2020, 02:44 AM #8
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Be careful with recomping. It sounds like a shortcut to gain muscle and lose fat - but in reality at best it takes the same amount of time as individual mass gain and fat loss phases. At worst, you spin your wheels and achieve nothing.
Better to focus on one goal at a time - man who chase 2 rabbits will catch neither.
As mentioned, the order you do them in doesn't matter that much. Perhaps drop 10lbs - then aim for a slow mass gain phase.
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