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  1. #1
    Registered User shourya55's Avatar
    Join Date: Jun 2017
    Age: 22
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    Unhappy Need serious help

    I have been training since a very long time.., i think i know the basic concepts of gaining muscle and losing fat but probably not enough.., today i looked myself in a new full mirror.., i feel i have few to no results.., i don't understand am i skinny fat? it looks like i have some muscle but i'm not sure what i should do from here.., should i focus on gaining muscle or losing fat? do i have enough muscle to cut? can my body still go into recomposition after years of training?

    my current calories: 1800, protein: 156g, fats: 50g, carbs: 181g
    I find these calories to be quite low, also i just reduced them from 1900 last week, my weight did not move rather maybe even increased, i feel tired and hungry most of the day so i don't really want to go any lower.., i don't know what my bodyfat % is but il post a photo.
    Can someone please suggest me on what should i do now? if possible step by step, also pointing out potential mistakes.. thanks a lot in advance i appreciate the help, sorry if i sounded weird it's probably cause i am just quite sad, i really gave this my all to see no results

    ( I think my biggest mistake was not keeping a photo progress record which i will do now )

    Split followed: Upper-lower, 4 times a week with 3 times a week HIIT ( 10 MIN )
    lifestyle otherwise is not very active
    My diet contains of 80-90% good food and 10-20% junk and processed foods

    If you think i should bulk how much should i bulk?


    Age: 22
    Height: 177 cm
    Weight: 75.3 Kg
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    Last edited by shourya55; 06-13-2020 at 03:13 PM.
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  2. #2
    Moderator SuffolkPunch's Avatar
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    Location: Suffolk, United Kingdom (Great Britain)
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    What are your max effort lifts in each main compound?
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