Hi Bodybulding.com forums! I recently joined a new gym to resume working out after two years of... not. They were very helpful in the induction and calculated some key metrics. According to their machine, I am/have
- 71.1 kg / 156 lbs body weight
- 16% body fat
- 59 kg / 130 lbs lean body mass.
Other metrics: 175 cm / ~5' 9" and nearly 23 years old. Less than 1 hour of intense exercise per week for the last 2 years.
After researching, I decided a clean bulk sounds the most ideal (as opposed to a dirty bulk). However, many online sources suggest it's best to go on a cutting phase until you're down to 10-12% body fat before going on a clean bulk. The instructor assigned to me at the induction did not mention any cutting phase -- he just said I should eat the classic "1g protein for every pound of body-weight", about an equal amount of carbs and a small amount of fat. He didn't really specify whether I should go into a calorie surplus, but he did say I should do 3 weight-lifting sessions (commenced by a small cardio session) and 1-2 hours of pure cardio per week.
I'm busy setting up a meal plan, but I'm confused whether I should clean bulk or cut? Given my metrics, I have whittled my options down to a couple and was wondering whether the forums can help me decide which one is better?
Option A: Cutting phase. I cut down to 10-12% by going on a cutting diet. Problem is, I've got the arms and legs of a twig, and cutting will make me weaker (and hangrier). If I am weaker, I will probably not follow through with my weight-lifting workouts. I don't want to start my regimen feeling low and demotivated -- I need to feel I'm strong enough to achieve what I've started.
Option B: Clean bulk. I add 300-400 calories to my daily intake for now (29% Protein, 52% Carbs and 19% Fat - calculated from legion athletics' macro calculator). Although a caloric surplus would usually increase body fat, I'll hope the 3 weight-lifting sessions and 1-2 hours of High-Intensity Interval Training will allow me to reduce my body fat percentage while building muscle. My research tells me that it is possible for newbies like me gain muscle while losing fat. I guess I want to know if it is at all possible to reduce my body fat percentage by four percentage points this way or if this option is too pie in the sky?
I obviously lean toward option B but if it's not realistic enough, I'll resign myself to a cut before bulking. Please let me know what you guys think!
- 71.1 kg / 156 lbs body weight
- 16% body fat
- 59 kg / 130 lbs lean body mass.
Other metrics: 175 cm / ~5' 9" and nearly 23 years old. Less than 1 hour of intense exercise per week for the last 2 years.
After researching, I decided a clean bulk sounds the most ideal (as opposed to a dirty bulk). However, many online sources suggest it's best to go on a cutting phase until you're down to 10-12% body fat before going on a clean bulk. The instructor assigned to me at the induction did not mention any cutting phase -- he just said I should eat the classic "1g protein for every pound of body-weight", about an equal amount of carbs and a small amount of fat. He didn't really specify whether I should go into a calorie surplus, but he did say I should do 3 weight-lifting sessions (commenced by a small cardio session) and 1-2 hours of pure cardio per week.
I'm busy setting up a meal plan, but I'm confused whether I should clean bulk or cut? Given my metrics, I have whittled my options down to a couple and was wondering whether the forums can help me decide which one is better?
Option A: Cutting phase. I cut down to 10-12% by going on a cutting diet. Problem is, I've got the arms and legs of a twig, and cutting will make me weaker (and hangrier). If I am weaker, I will probably not follow through with my weight-lifting workouts. I don't want to start my regimen feeling low and demotivated -- I need to feel I'm strong enough to achieve what I've started.
Option B: Clean bulk. I add 300-400 calories to my daily intake for now (29% Protein, 52% Carbs and 19% Fat - calculated from legion athletics' macro calculator). Although a caloric surplus would usually increase body fat, I'll hope the 3 weight-lifting sessions and 1-2 hours of High-Intensity Interval Training will allow me to reduce my body fat percentage while building muscle. My research tells me that it is possible for newbies like me gain muscle while losing fat. I guess I want to know if it is at all possible to reduce my body fat percentage by four percentage points this way or if this option is too pie in the sky?
I obviously lean toward option B but if it's not realistic enough, I'll resign myself to a cut before bulking. Please let me know what you guys think!
from Bodybuilding.com Forums - Nutrition https://ift.tt/2Qw5Ewh
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