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

genetic freak

genetic freak

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Dec 28, 2015
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I am eating 150-200 calories over maintenance is it good? Or should I do 300 for most optimal maximize growth
I don't know and no one on here would know either. Run with what you are doing for a week or two and monitor your results. Is the scale going up, staying the same or going down? How are the skinfold and/or circumference measurements trending? Do you look fuller, softer or the same? Is your gym performance improving, maintaining or going down? These are all questions you need to ask yourself each week and make decisions based on the answers.
 
M

Mumlaa

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Jan 12, 2024
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I don't know and no one on here would know either. Run with what you are doing for a week or two and monitor your results. Is the scale going up, staying the same or going down? How are the skinfold and/or circumference measurements trending? Do you look fuller, softer or the same? Is your gym performance improving, maintaining or going down? These are all questions you need to ask yourself each week and make decisions based on the answers.
Thank you, occasionally i sometimes go somewhere that I cannot control diet, is it okay sometimes? When gaining muscle mass? I am scared of fat gain.
 
tommyguns2

tommyguns2

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I am eating 150-200 calories over maintenance is it good? Or should I do 300 for most optimal maximize growth
It's hard to say. Since you're young, you're probably able to go to 300 per day without excess fat gain. But listen to your body. If after 3-4 weeks you feel like you're getting soft, back that number off. If not, stay the course.
 
Friggemall

Friggemall

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Jun 16, 2020
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Thank you, occasionally i sometimes go somewhere that I cannot control diet, is it okay sometimes? When gaining muscle mass? I am scared of fat gain.
Do you mean the food is more like fast food or junk food, or more like you'll miss meals?

If it is the junk food...do what you can to keep it as clean as possible. Don't eat bread or buns, avoid high sugar and fats for another maybe less tasty but better for you items.

If you have to skip a meal, that is okay. At the end of the day as long as you get your calories in it doesn't matter as much when you get them. By that, you can eat a little more on one or two meals before and/or after or just make the missed meal up when you can. Heck, toss some whey protein and some karbolyn in a baggie and make a shake. Sometimes you have to be a little creative and not overthink it either.
 
M

Mumlaa

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Jan 12, 2024
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thank you everyone for that i am 16 years old i think i will not gain excess fat with 200-300 calories positive calorie balance! thank you everyone for helping!
 
Bigtex

Bigtex

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Aug 14, 2012
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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
OK, I missed this post. I hope you are not offended but I have been in the gyms for well over 45 years and coached so many very good young athletes. So what I am going to say is a hint at what you need to do not a criticism. I have met very few young guy who wanted a "six pac" and wanted to be cut but once they got both they looked like they had never walked into a gym. I know a lot of young guys with both who have never lifted a weight. If you want to be a weight lifter and develop a muscular physique, you are going to have to drop this cut, six pac idea and start learning how to eat like a champion. It takes a lot of calories to grow and get stronger. You absolutely will have very little success in the gym lifting weight if you are not willing to spend the time it takes to develop a muscular physique. Once you get there you can cut the body fat and get that six pac. But right now you need muscle. You should completely forget the term fat loss and spend a few years doing a bulk. Otherwise you will join the ranks of all the disappointed gym members who gave it up that were disillusioned thinking they were going to get it all by being on a fat loss diet.
 
Bigtex

Bigtex

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Aug 14, 2012
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I am eating 150-200 calories over maintenance is it good? Or should I do 300 for most optimal maximize growth
I agree with @genetic freak, you are around 15-16% BF. As you see in the chart below you fall in the FIT category. Don't fall into that 150-200 calories stuff. Do you have any idea how many calories you even need to maintain what you have? Most humans need a minimum of 500cal/wk to gain a pound of muscle. But depending on your individual metabolism, you may need even more.

1724626510122.jpeg


Here is a simple method to find out how about much you need to eat to gain about 1lb of muscle a week without knowing your basal metabolism, cost of exercise and TEF..

To Gain Weight

Body weight x 18 - 21 cal
Not gaining after a week – + 500 cal
Not gaining after two weeks – + 100 cal until you start to lose

Start with 18 cal/lb and go up 500cal/wk if you are not gaining after a week. Once you start seeing the scales move a little then you can divide total calories by your weight and find out how many calories you need per pound to gain. When you gain weight you will also have to refigure your caloric intake. So the more muscle you put on the more calories you will need to maintain this growth and keep growing. We are certainly all very individual in gains and losses which is why you will have to experiment with how much you eat.
 
beefnewton

beefnewton

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Nov 11, 2022
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Holy shit no wonder I've never gained muscle. I love to fucking eat, but even using the bottom end of 18 is a lot of food (clean food anyway).
 
genetic freak

genetic freak

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Dec 28, 2015
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Holy shit no wonder I've never gained muscle. I love to fucking eat, but even using the bottom end of 18 is a lot of food (clean food anyway).
It is funny, as I never use that calculation, but that falls right in with my total calories for my growth phase. I am 210 lbs and consume 4100 calories to grow. Chicken, rice and pineapple pretty much all day.
 
beefnewton

beefnewton

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Nov 11, 2022
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I still have 30g more protein today and I don't want to eat! And I'm in deficit! Sounds like a feeding tube would be easier.
 
beefnewton

beefnewton

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Nov 11, 2022
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It is funny, as I never use that calculation, but that falls right in with my total calories for my growth phase. I am 210 lbs and consume 4100 calories to grow. Chicken, rice and pineapple pretty much all day.
Why pineapple? That seems oddly specific.
 
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