aiming for body fat below 10%
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Thanks to all of you, i really appreciate all the adivce and i understand that you all concern about my health, just that i have no idea what to do. I did not ignore any advice, last post many of you told me to eat more and i did, i increase my calories to 1500kcal per day. Just that i do not know what is the next step, what i know is just follow and learn from other posts. And really the fear inside me require a lot of courage to start a bulk, hope you guys can motivate me and encourage me, not keep say im trolling THATS REALLY HURT. I already started to eat at
maintenance and back to weighlift today. I try to find out my
maintain cal for 1 week and clean bulk (add 100cal) for 3 months and see the result. I also track my macros because i know how protein must come first so my macros is 40p 40c 20f according to my final clean bulk cal
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Don't worry so much about "healthy foods." Hit your macro targets. You want a calorie surplus to gain weight. You want carbs for energy and building muscle. You can still hit your desire to eat "clean" (though I don't think it matters) by eating plenty of potatoes and white rice that are quite cheap. But you are still gonna hafta workout to build muscle. You are skinny and don't have a V_taper... so you are gonna have to add some mass to deltoids and lats to make that look. It takes progressive load and calorie surplus to add muscle mass.0
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ferdinandthong wrote: »Vismal said most of the time people just lack of patience to see the result WELL i being patience but most of you scolded at me and ask me to eat more including Vismal himself. I just follow what i learnt from you all and i get scolded? Calories in vs calories out is the only thing matters for fat loss and bulking, this is what you all keep saying as well and i follow. I eat cookies and peanut butter and mee because 1. it is easier to track the calories, i want to make sure i do not overestimate my food 2. i trying to help my mum save up money, i live alone and i lean chicken and healthy food are more expensive, i know because ive been eating super healthy and
2.clean before. So now i just want to help my parents save money and eat something cheaper.
No one is scolding you. They are telling you that losing more weight isn't a smart idea.
Figure out how to start your bulk.
My plan now is
Nutrition
2000kcal per day (try find out my maintain cal for 1 week)
180g carbs 180g pro 50g fat minimum
Any kind of food source can be either lean chicken or simply mcdonald (please correct me if this is wrong). This is because i learnt that clean bulk is small calories surplus regardless food source.
Workout routine
Monday chest 3 set 5 reps max weight
Tuesday shoulder
Wed arms
Thurs back and leg
Fri chest
Sat triceps and chest
Sun cardio
I am a student so i spend most of the time sitting in front of computer, this is why i always keep my calories low.
Please guide me in my very FIRST bulking in my whole life. Really scare about gaining fat again.0 -
I was at 7% body fat in the spring .. and looked like ****, it was an accident. I do not recommend it except in a few gifted people with the right type of body .. ie lots of muscle to back it up. Looking at your picture, you do not have the required muscle mass to make it a good thing. At 10% it is not likely to be what you really want. I am now much higher in body fat .. and it is far far better. So .. having a low body fat goal is not all it appears to be. Most people cannot pull it off in a good way. A guy at my gym who is at 7% body fat and looks great .. I asked him about it. He told me .. 4 years of very hard work and lots of supplements. I would strongly recommend just gaining muscle ... period. Do not worry about lowering your body fat .. until that muscle is there. Then you can think about lowering it ..0
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If anyone willing to guide me to my goal (beach body) please add me or comment and i will add you. I really need support and guidance. I can be very discipline and hardworking, i just need someone to guide me out.
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You read an answer I gave in an ama thread and took it as personal advice. It's not meant to be that. I wasn't in remotely the same situation you were in when folks were telling me to stop losing weight. They also weren't people knowledgeable in diet or nutrition. They were mostly coworkers and acquaintances. No one is scolding you. We're trying to give you the best advice possible. Also, fat loss is not as simple as a calorie deficit if you have physique goals like you do. You must also consider macro and micro nutrients which you diet is deficient in BIG TIME. When you have a deficit and have low protein intake, you lose lean mass taking you further from your goal. The leaner you get, the more true this becomes. You have gotten lean enough to start focusing on lean mass building. If you don't build some muscle you will never achieve your goal. I was much less lean then you are when I did my first lean bulk. You won't get fat from bulking. Just do it slowly. Raise your calories until you reach maintenance which is usually around 14 to 16 calories for each pound you weigh. Then stay there for a few weeks. After that, slowly increase calories with the goal of gaining around 2 lbs a month. That's all the faster you need to gain. Also you need to eat about 0.8 grams of protein per lb you weigh and you need to run a beginner lifting program. Stronglifts would be fine. Do all of this for about 6 months to a year and then you can cut down to your goal physique.ferdinandthong wrote: »Vismal said most of the time people just lack of patience to see the result WELL i being patience but most of you scolded at me and ask me to eat more including Vismal himself. I just follow what i learnt from you all and i get scolded? Calories in vs calories out is the only thing matters for fat loss and bulking, this is what you all keep saying as well and i follow. I eat cookies and peanut butter and mee because 1. it is easier to track the calories, i want to make sure i do not overestimate my food 2. i trying to help my mum save up money, i live alone and i lean chicken and healthy food are more expensive, i know because ive been eating super healthy and clean before. So now i just want to help my parents save money and eat something cheaper.
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You read an answer I gave in an ama thread and took it as personal advice. It's not meant to be that. I wasn't in remotely the same situation you were in when folks were telling me to stop losing weight. They also weren't people knowledgeable in diet or nutrition. They were mostly coworkers and acquaintances. No one is scolding you. We're trying to give you the best advice possible. Also, fat loss is not as simple as a calorie deficit if you have physique goals like you do. You must also consider macro and micro nutrients which you diet is deficient in BIG TIME. When you have a deficit and have low protein intake, you lose lean mass taking you further from your goal. The leaner you get, the more true this becomes. You have gotten lean enough to start focusing on lean mass building. If you don't build some muscle you will never achieve your goal. I was much less lean then you are when I did my first lean bulk. You won't get fat from bulking. Just do it slowly. Raise your calories until you reach maintenance which is usually around 14 to 16 calories for each pound you weigh. Then stay there for a few weeks. After that, slowly increase calories with the goal of gaining around 2 lbs a month. That's all the faster you need to gain. Also you need to eat about 0.8 grams of protein per lb you weigh and you need to run a beginner lifting program. Stronglifts would be fine. Do all of this for about 6 months to a year and then you can cut down to your goal physique.ferdinandthong wrote: »Vismal said most of the time people just lack of patience to see the result WELL i being patience but most of you scolded at me and ask me to eat more including Vismal himself. I just follow what i learnt from you all and i get scolded? Calories in vs calories out is the only thing matters for fat loss and bulking, this is what you all keep saying as well and i follow. I eat cookies and peanut butter and mee because 1. it is easier to track the calories, i want to make sure i do not overestimate my food 2. i trying to help my mum save up money, i live alone and i lean chicken and healthy food are more expensive, i know because ive been eating super healthy and clean before. So now i just want to help my parents save money and eat something cheaper.
Thanks, i really admire your result. Another question is should i go for clean or dirty bulk? If clean how long? If dirty how long?0 -
ferdinandthong wrote: »
You read an answer I gave in an ama thread and took it as personal advice. It's not meant to be that. I wasn't in remotely the same situation you were in when folks were telling me to stop losing weight. They also weren't people knowledgeable in diet or nutrition. They were mostly coworkers and acquaintances. No one is scolding you. We're trying to give you the best advice possible. Also, fat loss is not as simple as a calorie deficit if you have physique goals like you do. You must also consider macro and micro nutrients which you diet is deficient in BIG TIME. When you have a deficit and have low protein intake, you lose lean mass taking you further from your goal. The leaner you get, the more true this becomes. You have gotten lean enough to start focusing on lean mass building. If you don't build some muscle you will never achieve your goal. I was much less lean then you are when I did my first lean bulk. You won't get fat from bulking. Just do it slowly. Raise your calories until you reach maintenance which is usually around 14 to 16 calories for each pound you weigh. Then stay there for a few weeks. After that, slowly increase calories with the goal of gaining around 2 lbs a month. That's all the faster you need to gain. Also you need to eat about 0.8 grams of protein per lb you weigh and you need to run a beginner lifting program. Stronglifts would be fine. Do all of this for about 6 months to a year and then you can cut down to your goal physique.ferdinandthong wrote: »Vismal said most of the time people just lack of patience to see the result WELL i being patience but most of you scolded at me and ask me to eat more including Vismal himself. I just follow what i learnt from you all and i get scolded? Calories in vs calories out is the only thing matters for fat loss and bulking, this is what you all keep saying as well and i follow. I eat cookies and peanut butter and mee because 1. it is easier to track the calories, i want to make sure i do not overestimate my food 2. i trying to help my mum save up money, i live alone and i lean chicken and healthy food are more expensive, i know because ive been eating super healthy and clean before. So now i just want to help my parents save money and eat something cheaper.
Thanks, i really admire your result. Another question is should i go for clean or dirty bulk? If clean how long? If dirty how long?
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Did you even read my last post? Both those questions were answered in it.0
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ferdinandthong wrote: »ferdinandthong wrote: »Vismal said most of the time people just lack of patience to see the result WELL i being patience but most of you scolded at me and ask me to eat more including Vismal himself. I just follow what i learnt from you all and i get scolded? Calories in vs calories out is the only thing matters for fat loss and bulking, this is what you all keep saying as well and i follow. I eat cookies and peanut butter and mee because 1. it is easier to track the calories, i want to make sure i do not overestimate my food 2. i trying to help my mum save up money, i live alone and i lean chicken and healthy food are more expensive, i know because ive been eating super healthy and
2.clean before. So now i just want to help my parents save money and eat something cheaper.
No one is scolding you. They are telling you that losing more weight isn't a smart idea.
Figure out how to start your bulk.
My plan now is
Nutrition
2000kcal per day (try find out my maintain cal for 1 week)
180g carbs 180g pro 50g fat minimum
Any kind of food source can be either lean chicken or simply mcdonald (please correct me if this is wrong). This is because i learnt that clean bulk is small calories surplus regardless food source.
Workout routine
Monday chest 3 set 5 reps max weight
Tuesday shoulder
Wed arms
Thurs back and leg
Fri chest
Sat triceps and chest
Sun cardio
I am a student so i spend most of the time sitting in front of computer, this is why i always keep my calories low.
Please guide me in my very FIRST bulking in my whole life. Really scare about gaining fat again.
Where did you come up with that workout routine? Throw that one away and pick a routine that will build a decent base of strength, either a properly designed full body or upper/lower type routine.0 -
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ferdinandthong wrote: »ferdinandthong wrote: »Vismal said most of the time people just lack of patience to see the result WELL i being patience but most of you scolded at me and ask me to eat more including Vismal himself. I just follow what i learnt from you all and i get scolded? Calories in vs calories out is the only thing matters for fat loss and bulking, this is what you all keep saying as well and i follow. I eat cookies and peanut butter and mee because 1. it is easier to track the calories, i want to make sure i do not overestimate my food 2. i trying to help my mum save up money, i live alone and i lean chicken and healthy food are more expensive, i know because ive been eating super healthy and
2.clean before. So now i just want to help my parents save money and eat something cheaper.
No one is scolding you. They are telling you that losing more weight isn't a smart idea.
Figure out how to start your bulk.
My plan now is
Nutrition
2000kcal per day (try find out my maintain cal for 1 week)
180g carbs 180g pro 50g fat minimum
Any kind of food source can be either lean chicken or simply mcdonald (please correct me if this is wrong). This is because i learnt that clean bulk is small calories surplus regardless food source.
Workout routine
Monday chest 3 set 5 reps max weight
Tuesday shoulder
Wed arms
Thurs back and leg
Fri chest
Sat triceps and chest
Sun cardio
I am a student so i spend most of the time sitting in front of computer, this is why i always keep my calories low.
Please guide me in my very FIRST bulking in my whole life. Really scare about gaining fat again.
Where did you come up with that workout routine? Throw that one away and pick a routine that will build a decent base of strength, either a properly designed full body or upper/lower type routine.
Agree with that. OP, you've been told numerous times to get on a proven barbell program. Do not go with the training plan with posted.
it's not even a training plan. he just list days of the week and body parts.
a training program tells you what exercises to do and how much weight to lift.
and OP, on any bulk cycle you're going to gain some amount of fat.0 -
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Ok i downloaded the apps already0
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This is what you will look like at low body fat and no muscle. It's not attractive. You need to listen to those who are telling you to eat more and lift heavy. It is SO hard to rebuild muscle--you need to hang on to what you have and use it to build more.
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Guys i am totally ashamed of myself, since the day i decide to bulk up, i end up binge for 4 days (inculde today). I am a person who loves/crazy on food. During the first day afternoon i eat and tracking all the calories to stay within my maintain but everything happen since that night when i smells pies! I end up eating like madman for 4 days!!! My weight now is 67-68kg. I dont dare to touch my tummy, dont even dare to look into the mirror. As a former fatty and cut for 1 year to archieve what i am (last week). Now i lost all my discipline and feel like piece of ****. Chinese new year coming soon FYI it is a festival that last for 1 week where we will visiting relatives houses and eat a lot of food that i cant even track the calories.
Is this the end of me? End up with the old fat me? What should i do now? I really sad and frustrating. What i wan is just a visible abs (muscular is not necessary). These few days i eat with tears. 0 -
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ferdinandthong wrote: »Guys i am totally ashamed of myself, since the day i decide to bulk up, i end up binge for 4 days (inculde today). I am a person who loves/crazy on food. During the first day afternoon i eat and tracking all the calories to stay within my maintain but everything happen since that night when i smells pies! I end up eating like madman for 4 days!!! My weight now is 67-68kg. I dont dare to touch my tummy, dont even dare to look into the mirror. As a former fatty and cut for 1 year to archieve what i am (last week). Now i lost all my discipline and feel like piece of ****. Chinese new year coming soon FYI it is a festival that last for 1 week where we will visiting relatives houses and eat a lot of food that i cant even track the calories.
Is this the end of me? End up with the old fat me? What should i do now? I really sad and frustrating. What i wan is just a visible abs (muscular is not necessary). These few days i eat with tears.
You need this:
https://myfitnesspal.desk.com/customer/portal/articles/1575987-eating-disorder-resources0 -
Let's see a photo of when you were fat.
As for building size and getting that V taper you mentioned, do something like 5x5. Don't make up your own thing. You did that before and are now here.
And your new plan of eating 2000 cals should be fine. I'll bet you could probably eat 2500 without any problems if you lift heavy.0 -
ferdinandthong wrote: »Guys i am totally ashamed of myself, since the day i decide to bulk up, i end up binge for 4 days (inculde today). I am a person who loves/crazy on food. During the first day afternoon i eat and tracking all the calories to stay within my maintain but everything happen since that night when i smells pies! I end up eating like madman for 4 days!!! My weight now is 67-68kg. I dont dare to touch my tummy, dont even dare to look into the mirror. As a former fatty and cut for 1 year to archieve what i am (last week). Now i lost all my discipline and feel like piece of ****. Chinese new year coming soon FYI it is a festival that last for 1 week where we will visiting relatives houses and eat a lot of food that i cant even track the calories.
Is this the end of me? End up with the old fat me? What should i do now? I really sad and frustrating. What i wan is just a visible abs (muscular is not necessary). These few days i eat with tears.
What you need to do now is speak to a therapist to help you deal with the emotional issues. You won't have the visible abs you want because you lack the muscle.
Actually i can touch my abs last week when i started this post. I can touch the ripples of the abs under the fat. But not anymore. I cant find any therapist here.0 -
darrensurrey wrote: »Let's see a photo of when you were fat.
As for building size and getting that V taper you mentioned, do something like 5x5. Don't make up your own thing. You did that before and are now here.
And your new plan of eating 2000 cals should be fine. I'll bet you could probably eat 2500 without any problems if you lift heavy.
Im not hurry in getting V tamper now, i just want to have a visible abs and i already can feel the ripple under the fat last week, but after these 4 days binging, my tummy become round again. I have no idea how to upload my photo from my phone.0 -
How is your weight training going - ignoring your quite obvious food issues - have you settled into a progressive weigh lifting routine?0
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I can understand that moon pies will be a killer for you if you haven't addressed your binge behaviour. I would recommend speaking to a professional, at least your family doctor, about it. Part of the binging is likely due to you starving yourself for so long, and this is why I always suggest maintenance and reverse dieting before a bulk when you have been cutting first. You have altered your hormone balance etc as part of adaptive thermogenesis. This means your body wants to eat and has adapted to a lower caloric intake -- note this isn't the mythical "starvation mode" that makes you "gain weight in a deficit" but something that has been shown and makes weight loss harder and weight regain easier. You are now less sensitive to satiety signas like leptin, but if you do a reverse diet this will help overcome most of the effects rather quickly.
Start lifting heavy, increase your physical activity, slowly increase your intake and seek professional help for the emotional issues.0 -
Wheelhouse15 wrote: »I can understand that moon pies will be a killer for you if you haven't addressed your binge behaviour. I would recommend speaking to a professional, at least your family doctor, about it. Part of the binging is likely due to you starving yourself for so long, and this is why I always suggest maintenance and reverse dieting before a bulk when you have been cutting first. You have altered your hormone balance etc as part of adaptive thermogenesis. This means your body wants to eat and has adapted to a lower caloric intake -- note this isn't the mythical "starvation mode" that makes you "gain weight in a deficit" but something that has been shown and makes weight loss harder and weight regain easier. You are now less sensitive to satiety signas like leptin, but if you do a reverse diet this will help overcome most of the effects rather quickly.
Start lifting heavy, increase your physical activity, slowly increase your intake and seek professional help for the emotional issues.
So what i have to do now is eating on 1500kcal to balance out the binge i made these 4 days (high fat & carb) or eat on 2000kcal and lift 5x5?0 -
ferdinandthong wrote: »Wheelhouse15 wrote: »I can understand that moon pies will be a killer for you if you haven't addressed your binge behaviour. I would recommend speaking to a professional, at least your family doctor, about it. Part of the binging is likely due to you starving yourself for so long, and this is why I always suggest maintenance and reverse dieting before a bulk when you have been cutting first. You have altered your hormone balance etc as part of adaptive thermogenesis. This means your body wants to eat and has adapted to a lower caloric intake -- note this isn't the mythical "starvation mode" that makes you "gain weight in a deficit" but something that has been shown and makes weight loss harder and weight regain easier. You are now less sensitive to satiety signas like leptin, but if you do a reverse diet this will help overcome most of the effects rather quickly.
Start lifting heavy, increase your physical activity, slowly increase your intake and seek professional help for the emotional issues.
So what i have to do now is eating on 1500kcal to balance out the binge i made these 4 days (high fat & carb) or eat on 2000kcal and lift 5x5?
No, don't worry about balancing out the binge. You'll only cause more issues. Eat at least at maintenance for your TDEE for the next few weeks until your body has a chance to stabalize a bit. So if your TDEE is 2000 eat 2000, it's it's higher eat higher and yes lift but make sure you are eating back those calories as part of you TDEE. The last thing you need right now is to go back into a deficit as you will just start binging again once you go off of it and the cycle starts again.0 -
ferdinandthong wrote: »Wheelhouse15 wrote: »I can understand that moon pies will be a killer for you if you haven't addressed your binge behaviour. I would recommend speaking to a professional, at least your family doctor, about it. Part of the binging is likely due to you starving yourself for so long, and this is why I always suggest maintenance and reverse dieting before a bulk when you have been cutting first. You have altered your hormone balance etc as part of adaptive thermogenesis. This means your body wants to eat and has adapted to a lower caloric intake -- note this isn't the mythical "starvation mode" that makes you "gain weight in a deficit" but something that has been shown and makes weight loss harder and weight regain easier. You are now less sensitive to satiety signas like leptin, but if you do a reverse diet this will help overcome most of the effects rather quickly.
Start lifting heavy, increase your physical activity, slowly increase your intake and seek professional help for the emotional issues.
So what i have to do now is eating on 1500kcal to balance out the binge i made these 4 days (high fat & carb) or eat on 2000kcal and lift 5x5?
How come you have not addressed the issue about your eating disordered patterns? You need to be REAL and TRUTHFUL to yourself before you can accomplish anything else. Until you can recognize the real issues surrounding food and your body issues, nothing will change. Get real with and for yourself.0
This discussion has been closed.
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