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  1. #1
    Registered User Effieop's Avatar
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    New to bodybuilding

    Hi everyone! I know there's guides and everything posted here but I also just wanted to ask a few specific questions. I'm 24, 5'2", 115 lbs and approximately 25% body fat. My goal is to get leaner without necessarily losing a bunch of weight. I have a history of an eating disorder so I'm hesitant now when it comes to special diets and things like that. Basically, I want to gain lean muscle mass and drop my body fat to about 16-17%.

    In order to do that, what is the best course of action to take? I've heard some people say that a calorie deficit is needed to lose body fat but then I hear other people say to eat your maintenance calories but eat healthy foods and you'll see results. I've been counting macros as well. Currently I'm on 35% carbs, 30% protein, and 35% fat, calories at about 1900, sometimes less but never under 1500-1600. More specifically, my breakdown is 166g carbs, 166g protein, 63 g fat. More often that not, I go under my fat goal by about 10 grams. I'm not sure if it matters but I eat breakfast, lunch, dinner, and two snacks. Most of my calories tend to come from my snacks, which are healthy, because I don't typically like to eat lunch so I kind of force myself to eat lunch and end up eating a very small amount and making up for it later in a larger sized snack.

    I currently do 4 days of strength training and 1 day of cardio, with hiit interspersed throughout my 4 strength days. Should I be doing less cardio, more cardio? More weights, less weights? It's so confusing for me to find the right balance. I take 2 rest days a week, one is a complete rest and the other is an active rest in which I do an hour of light yoga. I usually workout for 1-2 hrs.

    I guess my question is - what do I do? What what you recommend for someone my height, age, etc. in terms of calories, macros, should I be cutting calories or maintaining them, what amount should I be working out and what general exercises should I be doing? Do I have to lose weight to lower my body fat or can I replace the fat with muscle? Should I lose more weight?

    It won't let me add photos but please look at the pictures posted on my profile in the gallery.

    Thanks!
    Last edited by Effieop; 02-04-2020 at 02:01 PM.
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  2. #2
    Registered User hardyboysare's Avatar
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    To start off I would say you are lower then 25% body fat closer to 20% IMO.

    Second as a new lifter it would be best if you didn't focus on trying to lose more weight especially with your eating disorder history. I will add before expanding that it is prudent that you seek help for your ED if you aren't already.

    OK I would say you need to add muscle more then try and lose fat that said you may be able to do both to a degree being a new lifter and as your BMI is in the healthy level your more then happy to try. You should start off by working out your maintenance calories and your required macros of protein and fats this link explains everything:-

    https://igoodies.000webhostapp.com/?viagra=showt...hp?t=173439001

    Once you have an estimated caloric number and the correct macros then monitor your weight for the next month the idea is to stay around the same weight whilst progressing on a balanced progressive training program by lifting more weight and increasing volume here are a few programs I advise you have a look at and pick one its a lot easier then making your own:-

    https://www.reddit.com/r/xxfitness/c...s_workouts_in/ - Bret Contreras Strong Curves

    https://igoodies.000webhostapp.com/?viagra=showt...9172473&page=1 - Allpro

    Or if you prefer lower volume then these ones:-

    https://igoodies.000webhostapp.com/?viagra=showt...2916931&page=1 - Fierce 5

    https://atlargenutrition.com/baby-got-back-routine/ - Baby got Back

    Follow one of these and keep progressing at the gym. As for cardio you can add where you like for personal preference, but remember the medium to long term goal is keep weight near the same so you don't want to lose weight due to the cardio putting you in a large caloric deficit as that will limit your bodies ability to grow muscle.
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  3. #3
    Registered User Effieop's Avatar
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    I'm just confused about the body fat thing; I don't have a caliper to tell me what my percentage is but I used an online formula. I think I'm lower than 25% but according to my measurements, it puts me there. I've heard a lot of people say they recommend cutting first to reduce body fat and then adding on more calories to increase muscle size. Do you think that would work better for me, who's new to lifting? Thanks for the help. =)
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  4. #4
    Registered User hardyboysare's Avatar
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    hardyboysare is offline
    Originally Posted by Effieop View Post
    I'm just confused about the body fat thing; I don't have a caliper to tell me what my percentage is but I used an online formula. I think I'm lower than 25% but according to my measurements, it puts me there. I've heard a lot of people say they recommend cutting first to reduce body fat and then adding on more calories to increase muscle size. Do you think that would work better for me, who's new to lifting? Thanks for the help. =)
    Online formulas are just random estimates pay no heed. The best idea is to google some pics and just take an personal estimate of your bf%. I wouldn't worry about your bf% you are lean that is all that matters.

    I would say its the other way around for new lifters as simply you don't have enough lean mass to cut down to. If you were overweight then maybe cut first but you are certainly not overweight you are simply undertrained.

    Therefore start following a decent progressive training program at maintenance calories and you will see better results. Once you have maxed out your progression and become trained then you will have to pick a single goal (either lose fat or build muscle which I would say the latter of the two). But for now you can attempt a recomp style training and build muscle whilst losing some fat.
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