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Keep cutting or start bulking?

Seem to have plateaued recently & I'm unsure how to keep moving forward.

Sparki
Sparki g Sam Parkinson
2 Post(s)
2 Post(s) Gender: Male Goal: Lose Fat Date Joined: June 6, 2020
Posted

Goal: Fat lossPrevious stats: End of 2019

Weight: 159lbs

Macros: Protein, 100g-120g - Carbs, 180g-220g - Fats 70g-90g. As per MS meal planner calculation

Current stats: From June 2020

Weight: 180lbs

Macros: Protein, 120g-140g - Carbs, 130g-150g - Fats, 60g-80g, 500 calorie deficit.


Been doing bodyweight resistance training 4-5 times (1-2 days cardio, 1 rest day) per week since the beginning of the year & seen some muscle gains & fat loss but in the past 6 weeks or so seem to have stopped seeing changes. I've never really done resistance training before this consistently. I'm not sure if I need to reduce my carb intake further to lose more body fat whilst continuing with resistance training or if I need to slowly start bulking & use the carbs I'm consuming to build more muscle.


What do you think? Any suggestions moving forward?


(Never really lifted heavy before so when the gyms reopen might still be eligible for newbie gains)


Thanks :)

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Sparki

Goal: Fat lossPrevious stats: End of 2019

Weight: 159lbs

Macros: Protein, 100g-120g - Carbs, 180g-220g - Fats 70g-90g. As per MS meal planner calculation

Current stats: From June 2020

Weight: 180lbs

Macros: Protein, 120g-140g - Carbs, 130g-150g - Fats, 60g-80g, 500 calorie deficit.


Been doing bodyweight resistance training 4-5 times (1-2 days cardio, 1 rest day) per week since the beginning of the year & seen some muscle gains & fat loss but in the past 6 weeks or so seem to have stopped seeing changes. I've never really done resistance training before this consistently. I'm not sure if I need to reduce my carb intake further to lose more body fat whilst continuing with resistance training or if I need to slowly start bulking & use the carbs I'm consuming to build more muscle.


What do you think? Any suggestions moving forward?


(Never really lifted heavy before so when the gyms reopen might still be eligible for newbie gains)


Thanks :)

Hey Sam!


I can tell you've made some gains already man! Awesome progress so far!


From my calculations you're on about 1820 calories daily for cutting? I don't think you necessarily need to lower your carbs more, but maybe you could bump up the protein a little bit to try and aim for 1.2g - 1.5g protein per pound of lean body weight.


Are you doing HIIT cardio to help with fat loss? Have you thought about adding in a 3rd day of cardio?


Also, have you looked at doing the home program? https://muscularstrength.com/program/12-week-home-program 

Need 1 on 1 coaching? Send me a direct message to learn more!
Sparki
Sparki g Sam Parkinson
2 Post(s)
2 Post(s) Gender: Male Goal: Lose Fat Date Joined: June 6, 2020
Posted
Posted By: Scott_Herman

Hey Sam!


I can tell you've made some gains already man! Awesome progress so far!


From my calculations you're on about 1820 calories daily for cutting? I don't think you necessarily need to lower your carbs more, but maybe you could bump up the protein a little bit to try and aim for 1.2g - 1.5g protein per pound of lean body weight.


Are you doing HIIT cardio to help with fat loss? Have you thought about adding in a 3rd day of cardio?


Also, have you looked at doing the home program? https://muscularstrength.com/program/12-week-home-program 

I tend to alternate between steady state cardio & HIIT cardio (if I do cardio twice a week I'll do one of each) & my calories tend to be between 1700-1900 daily.


I'll try doing a few 10-15 min HIIT finishers after my resistance training & up the protein more.


Out of curiosity, what do you think my current body fat % is based on those photo's? 


I don't trust myself not to be overly critical when trying to estimate & I know I need my body fat % to calculate my lean body weight.


Thanks for getting back to me so soon :)

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Sparki

I tend to alternate between steady state cardio & HIIT cardio (if I do cardio twice a week I'll do one of each) & my calories tend to be between 1700-1900 daily.


I'll try doing a few 10-15 min HIIT finishers after my resistance training & up the protein more.


Out of curiosity, what do you think my current body fat % is based on those photo's? 


I don't trust myself not to be overly critical when trying to estimate & I know I need my body fat % to calculate my lean body weight.


Thanks for getting back to me so soon :)

Nice. Maybe try doing some cardio or HIIT finishers 3 - 4 times per week, that should help you burn a few more calories and fat!


I would guess your body fat % is somewhere around 18% - 21% as a guesstimation.


My pleasure Sam!

Need 1 on 1 coaching? Send me a direct message to learn more!
muscular strength
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