Weight loss or gain muscle what should I focus?

satisatisati

Hello friends,

It's been 8 months into my fitness journey, I have lost around 14 kilograms of weight and added little bit of muscle. I ate in deficit during first 5 months. Now last three months have been eating in maintainence. I have improved a lot in terms of lifting strength. Also I look quite good in clothes. But if you look at my current pics. There is quite a lot of fat around my chest tummy and all over my body,
Should I start eating in deficit again and loose another 5 kilogram weight to look good without T-shirt. Currently weigh 71 kg 165 cm tall. 33 years old

Thanks in advance. Looking for your suggestions and new friends.

Liftng4Lis

Eat at a 250 deficit while continuing to lift heavy.

galgenstrick

Liftng4Lis wrote: »

Eat at a 250 deficit while continuing to lift heavy.

This. Try to get down to about 10-12% BF before going to muscle building phase. I'd say you're around 15-16% at the moment.

rainbowbow

What's your height and weight in Freedom measurements?

Just kidding, any-who, you still need to cut IMO. I would have a small calorie deficit, keeping protein levels around .8/1g per kg lean body mass, and continue lifting heavy. Once you're down to ATLEAST lower level teens body fat, i wouldn't be worrying about bulking.

Just my opinion.

galgenstrick

rainbowbow wrote: »

What's your height and weight in Freedom measurements?

Just kidding, any-who, you still need to cut IMO. I would have a small calorie deficit, keeping protein levels around .8/1g per kg lean body mass, and continue lifting heavy. Once you're down to ATLEAST lower level teens body fat, i wouldn't be worrying about bulking.

Just my opinion.

That's not enough protein for someone lifting and active. That's the minimum recommendation for sedentary individuals to not be deficient.

OP you should be eating 0.8-1g per pound of total body weight since you don't look too overweight at the moment.

rainbowbow

galgenstrick wrote: »

rainbowbow wrote: »

What's your height and weight in Freedom measurements?

Just kidding, any-who, you still need to cut IMO. I would have a small calorie deficit, keeping protein levels around .8/1g per kg lean body mass, and continue lifting heavy. Once you're down to ATLEAST lower level teens body fat, i wouldn't be worrying about bulking.

Just my opinion.

That's not enough protein for someone lifting and active. That's the minimum recommendation for sedentary individuals to not be deficient.

OP you should be eating 0.8-1g per pound of total body weight since you don't look too overweight at the moment.

I meant pounds. Sorry, i was initially reading in KG and then switching over to pounds and back.

The National Strength and Conditioning Association (N.S.C.A.) recommends that active people consume 0.4g to 0.6g per pound of bodyweight with as much as 0.8g for a competitive athlete.

Even saying that, at some point eating too much protein is just unnecessary. Eating enough to retain lean muscle mass is important, but he doesn't need a ridiculous amount. As he continues to lose he will inevitably lose SOME muscle.

I stand by .8-1g per POUND lean body mass.

galgenstrick

rainbowbow wrote: »

galgenstrick wrote: »

rainbowbow wrote: »

What's your height and weight in Freedom measurements?

Just kidding, any-who, you still need to cut IMO. I would have a small calorie deficit, keeping protein levels around .8/1g per kg lean body mass, and continue lifting heavy. Once you're down to ATLEAST lower level teens body fat, i wouldn't be worrying about bulking.

Just my opinion.

That's not enough protein for someone lifting and active. That's the minimum recommendation for sedentary individuals to not be deficient.

OP you should be eating 0.8-1g per pound of total body weight since you don't look too overweight at the moment.

I meant pounds. Sorry, i was initially reading in KG and then switching over to pounds and back.

The National Strength and Conditioning Association (N.S.C.A.) recommends that active people consume 0.4g to 0.6g per pound of bodyweight with as much as 0.8g for a competitive athlete.

Even saying that, at some point eating too much protein is just unnecessary. Eating enough to retain lean muscle mass is important, but he doesn't need a ridiculous amount. As he continues to lose he will inevitably lose SOME muscle.

I stand by .8-1g per POUND lean body mass.

Sounds about right. It really depends on what type of athlete though. A body builder needs a lot more than an endurance athlete. I'm sure they picked an average. Anyways it's been studied extensively and there are no one size fits all amounts of protein you should eat: http://www.ncbi.nlm.nih.gov/m/pubmed/11023001/

You should be getting somewhere in that ballpark though, and it's probably not necessary to go over 1.2g per pound of body weight.

satisatisati

Liftng4Lis wrote: »

Eat at a 250 deficit while continuing to lift heavy.

Thanks for your suggestion.

satisatisati

Thanks my friend for your suggestions and then giving me more suggestions via messages

satisatisati

Thanks for your c

rainbowbow wrote: »

What's your height and weight in Freedom measurements?

Just kidding, any-who, you still need to cut IMO. I would have a small calorie deficit, keeping protein levels around .8/1g per kg lean body mass, and continue lifting heavy. Once you're down to ATLEAST lower level teens body fat, i wouldn't be worrying about bulking.

Just my opinion.

Thanks for your comment. I am 71.5 kg and 165 cm tall.

satisatisati

satisatisati wrote: »

Thanks for your c

rainbowbow wrote: »

What's your height and weight in Freedom measurements?

Just kidding, any-who, you still need to cut IMO. I would have a small calorie deficit, keeping protein levels around .8/1g per kg lean body mass, and continue lifting heavy. Once you're down to ATLEAST lower level teens body fat, i wouldn't be worrying about bulking.

Just my opinion.

Thanks for your comment. I am 71.5 kg and 165 cm tall.

rainbowbow wrote: »

galgenstrick wrote: »

rainbowbow wrote: »

What's your height and weight in Freedom measurements?

Just kidding, any-who, you still need to cut IMO. I would have a small calorie deficit, keeping protein levels around .8/1g per kg lean body mass, and continue lifting heavy. Once you're down to ATLEAST lower level teens body fat, i wouldn't be worrying about bulking.

Just my opinion.

That's not enough protein for someone lifting and active. That's the minimum recommendation for sedentary individuals to not be deficient.

OP you should be eating 0.8-1g per pound of total body weight since you don't look too overweight at the moment.

I meant pounds. Sorry, i was initially reading in KG and then switching over to pounds and back.

The National Strength and Conditioning Association (N.S.C.A.) recommends that active people consume 0.4g to 0.6g per pound of bodyweight with as much as 0.8g for a competitive athlete.

Even saying that, at some point eating too much protein is just unnecessary. Eating enough to retain lean muscle mass is important, but he doesn't need a ridiculous amount. As he continues to lose h else e will inevitably lose SOME muscle.

I stand by .8-1g per POUND lean body mass.

I am currently eating between 130-200. On the days i eat chicken i hit my goal of 200 else i hit around 130 with my vegetarian and egg diet

ndj1979

OP - Keep eating in a deficit and lifting heavy until you get your body fat into the 12-14% range then if you are so inclined you can run a bulk/cut cycle or do a recomp.

satisatisati

Thanks will do