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  1. #1
    Registered User Translate5452's Avatar
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    I'm new and am looking to make a plan

    Hello everyone,

    I'm new to here and I'm looking to improve myself.

    I'm 23 Asian Male who works at a computer all day as a software engineer. I recently moved out of my house and I'm looking to transform myself. I currently have an unlimited orange theory gym membership. I've been going for 2 months at 4 times a week.

    Since I don't have image posting privileges, I have posted my photos in my gallery.

    There are so many questions I have like if should lose fat before building muscle or do them both at the same time. I'm also completely new to fitness.
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  2. #2
    Registered User HagansFitness's Avatar
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    Judging by your photos, you can go either way. If you want to focus your nutriton and training on putting on size you can. Or you can go the other way and focus on losing a bit of bodyfat. The great thing about the "fitness" lifestyle is you set your goals and then you set out to achieve them.
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  3. #3
    NASM-CPT xsquid99's Avatar
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    This may sound a little harsh, but I would ditch Orange Theory and go to a real gym. Orange theory bases everything off heart rate, sure it might be great for your cardiovascular fitness, but thats not going to help you with physique improvements. Shifting your attention towards strength training following a proven program focusing on progressive overload will fix that.

    If I were you I would focus on eating in a small calorie deficit (losing about 1 lb per week) while strength training, you'll be able to drop some fat while seeing some gains at the same time.
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    Don't be upset with the results you didn't get from the work you did not do.
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  4. #4
    Registered User Translate5452's Avatar
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    I think I'll probably focus on losing the bodyfat first. What do you think my current bf % is and how much I should I reduce it down to for a beach bod.
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    Registered User Translate5452's Avatar
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    This is actually true since the only muscles I really feel that I workout there are my arm muscles. What would you say my current bf % is and how much should I drop it down to before I 100% commit to bulking up?
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  6. #6
    NASM-CPT xsquid99's Avatar
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    Originally Posted by Translate5452 View Post
    This is actually true since the only muscles I really feel that I workout there are my arm muscles. What would you say my current bf % is and how much should I drop it down to before I 100% commit to bulking up?
    Probably a little over 20%, but you seriously lack muscle mass. Which is why you need to prioritize strength training over whatever you're doing at Orange Theory.
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    Don't be upset with the results you didn't get from the work you did not do.
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  7. #7
    Registered User Translate5452's Avatar
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    Originally Posted by xsquid99 View Post
    Probably a little over 20%, but you seriously lack muscle mass. Which is why you need to prioritize strength training over whatever you're doing at Orange Theory.
    What’s your suggestion on how to do this?
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    Originally Posted by Translate5452 View Post
    What’s your suggestion on how to do this?
    Read post #3 again.
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    Originally Posted by Translate5452 View Post
    This is actually true since the only muscles I really feel that I workout there are my arm muscles. What would you say my current bf % is and how much should I drop it down to before I 100% commit to bulking up?
    You don't have to do it that way around. Muscle gain is actually slightly easier when you carry some extra bodyfat if you are basically a healthy and active person. You will have to do phases where you emphasise muscle gain (higher cals) and fat loss (lower cals) but you can switch between these, it's not realistic to expect to do just 1 phase of each and reach a final end goal. Very few people do that.
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