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should i continue fat loss or start lean bulk? HELP | what bf% i am?

M

Mumlaa

Member
Jan 12, 2024
77
8
Hello, guys i just want advices what you guys would give me some advice if i was your client! :)
so my story is that i am cutting from 85kg to now i am 64kg bw. for 4 months.
i cannot determinate what to do should i continue fat loss or start the lean bulk?

P.S. i am scared because i am trying to get abs the abs finally started to show somehow... i want mass muscle but i am scared of the excess fat gain if i start the lean bulk, because i stuck in this situation!

stats ;
170cm

64kg now
 

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M

Mumlaa

Member
Jan 12, 2024
77
8
more photos here cause i cannot add every photo in one post! thanks!
 

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tommyguns2

tommyguns2

Senior Moderators
Staff Member
Dec 25, 2010
6,918
6,317
First off, very nice work on dieting down and getting rid of that bodyfat! That is an excellent accomplishment. And don't forget the process you employed to reach that goal. Day in, day out dedication. A constant , relatively small caloric deficit for an extended time period, coupled with aggressive training.

That same recipe will be successful in a lean bulk. Day in, day out dedication. A constant, relatively small caloric SURPLUS for an extend time period, coupled with aggressive training. Regarding your diet, make sure you're consuming a lot of protein and carbohydrates, particularly around your workouts. A macronutrient distribution for your lean bulk could be something like p/c/f of 40/30/30.

I would shoot for a gain of about 0.5 pounds/week, which is a caloric surplus of about 1700-2000 calories per week. So you don't have to be eating way more than normal. Keep your cardio in and train hard, and you'll continue to make steady progress.
 
M

Mumlaa

Member
Jan 12, 2024
77
8
First off, very nice work on dieting down and getting rid of that bodyfat! That is an excellent accomplishment. And don't forget the process you employed to reach that goal. Day in, day out dedication. A constant , relatively small caloric deficit for an extended time period, coupled with aggressive training.

That same recipe will be successful in a lean bulk. Day in, day out dedication. A constant, relatively small caloric SURPLUS for an extend time period, coupled with aggressive training. Regarding your diet, make sure you're consuming a lot of protein and carbohydrates, particularly around your workouts. A macronutrient distribution for your lean bulk could be something like p/c/f of 40/30/30.

I would shoot for a gain of about 0.5 pounds/week, which is a caloric surplus of about 1700-2000 calories per week. So you don't have to be eating way more than normal. Keep your cardio in and train hard, and you'll continue to make steady progress.
so i should start lean bulk yeah? or should i cut little bit more ? but i don`t want more because i want more muscle mass thanks! what you recommend
 
tommyguns2

tommyguns2

Senior Moderators
Staff Member
Dec 25, 2010
6,918
6,317
Yes, I think you are lean enough to begin a lean bulk. How old are you? If you're a young guy (< 22 years old), I'm guessing lean gains will be relatively easy for you, as your metabolism is good.

Just watch your scale weight, and look at yourself critically in the mirror and notice how your clothes fit. If you're starting to get a little soft, pull back on the amount of calories you're taking in. Same thing if you're not noticing increase in your weight or growth in the mirror. Then increase your calories.
 
Friggemall

Friggemall

VIP Member
Jun 16, 2020
530
767
I agree with Tg2. You are lean enough to start a clean bulk. That's not pizza & ice cream, that is clean food but 200-300 extra calories a day. If you notice you are putting it on as fat, look at your foods and make sure they are for the most part clean, if yes, then cut it back slightly 50-100 cal/day.
You worked hard to get this look, now build on it bro. You look great, keep killin' it.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
3,336
4,547
Agree with all of the above.

Also, let's change the mindset. It is not a bulk phase, it is a growth phase and you need to be in a surplus to grow muscle. Understand some fat is going to come with it, but how much depends on how hard you push the surplus. Don't be in a hurry or you will end up having to go back to a cut sooner than you want, but you also want to maximize your growth, so don't leave too much on the table.

It is a balancing act that no one on here will have a perfect recipe for, as everyone is different. There are many on here who think I was making a mistake coming off a show and blasting food right away, as typically you end up putting on a lot of bodyfat. I doubled my calories and I have only put on 3 lbs in a month. That being said, I did the same thing last year and put on 50 lbs of fat and water with a little bit of muscle in the same amount of time. The difference was in the quality of food. Last year I ate whatever I wanted. This year, I kept it to the same foods I ate in prep, I just ate twice as much. Would I do that with a client? No fucking way. If that was the route they wanted to go, I would tell them to find another coach or at least make them sign a waiver, stating I was not responsible for their health.
 
M

Mumlaa

Member
Jan 12, 2024
77
8
Agree with all of the above.

Also, let's change the mindset. It is not a bulk phase, it is a growth phase and you need to be in a surplus to grow muscle. Understand some fat is going to come with it, but how much depends on how hard you push the surplus. Don't be in a hurry or you will end up having to go back to a cut sooner than you want, but you also want to maximize your growth, so don't leave too much on the table.

It is a balancing act that no one on here will have a perfect recipe for, as everyone is different. There are many on here who think I was making a mistake coming off a show and blasting food right away, as typically you end up putting on a lot of bodyfat. I doubled my calories and I have only put on 3 lbs in a month. That being said, I did the same thing last year and put on 50 lbs of fat and water with a little bit of muscle in the same amount of time. The difference was in the quality of food. Last year I ate whatever I wanted. This year, I kept it to the same foods I ate in prep, I just ate twice as much. Would I do that with a client? No fucking way. If that was the route they wanted to go, I would tell them to find another coach or at least make them sign a waiver, stating I was not responsible for their health.
how much bf% am i what you think thank you!
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
3,336
4,547
how much bf% am i what you think thank you!
Hard to tell. You do not have a lot of muscle mass and that is not a dig on you. You are just young and have not built it yet. Because of this, you will have a higher percentage of bodyfat that someone who is more mature with a similar look. If I were to guess, I would say around 15-16%.
 
Wallyd

Wallyd

VIP Member
Dec 10, 2013
1,592
1,327
I agree with the others, you’re ready to start building. Just do it the right way.
 
M

Mumlaa

Member
Jan 12, 2024
77
8
Hard to tell. You do not have a lot of muscle mass and that is not a dig on you. You are just young and have not built it yet. Because of this, you will have a higher percentage of bodyfat that someone who is more mature with a similar look. If I were to guess, I would say around 15-16%.
I am eating 150-200 calories over maintenance is it good? Or should I do 300 for most optimal maximize growth
 
M

Mumlaa

Member
Jan 12, 2024
77
8
I agree with the others, you’re ready to start building. Just do it the right way.
Yeah I am eating 150-200 calories above maintenance. I think I am doing it right way with high intensity training. Thanks
 
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