Gains or cuts

kellyfitgirl2014

I have been working out for 3 months doing orange theory, (Hiit workout with weights) . I am not changing that much and was wondering if it was because I was in the calorie deficit. Now I am deciding I need to gain some to get strength and maybe cut later. I am not looking to be a body builder just more toned because my weight watchers scale says I'm 34% body fat. What do you think would gaining some weight be beneficial for me to gain muscle in the workout I do about 3 times per week? I am 5'7 and 139 pounds. Thank you!

quiksylver296

No scale can accurately determine your body fat %. You are NOT 34%. I've been lifting heavy and lost about 15 pounds, and my scale still says my body fat % is the same, 31%. Just guessing by your photo, I'd say you are around 25%.

If you are looking to gain strength, get into a progressive lifting program like Stronglifts 5X5 or Starting Strength. I personally use Stronglifts and love it. You can check it out and download the app at stronglifts.com

kellyfitgirl2014

No scale can accurately determine your body fat %. You are NOT 34%. I've been lifting heavy and lost about 15 pounds, and my scale still says my body fat % is the same, 31%. Just guessing by your photo, I'd say you are around 25%.

If you are looking to gain strength, get into a progressive lifting program like Stronglifts 5X5 or Starting Strength. I personally use Stronglifts and love it. You can check it out and download the app at stronglifts.com


Thank you for the advice, I will check that out. Is it an at home program?

psuLemon

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

There are a bunch of programs for you. They can all be tailored based on equipment.


Also, you want to cut down so you can drop body fat.

kellyfitgirl2014

psulemon wrote: »

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

There are a bunch of programs for you. They can all be tailored based on equipment.


Also, you want to cut down so you can drop body fat.

Awesome, thanks! Do I gain first for muscle growth, then cut?

psuLemon

kellyfitgirl2014 wrote: »

psulemon wrote: »

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

There are a bunch of programs for you. They can all be tailored based on equipment.


Also, you want to cut down so you can drop body fat.

Awesome, thanks! Do I gain first for muscle growth, then cut?

I would cut first, then look to bulk and then cut any new fat gains. You look closer to 25% body fat, which is still high for a bulk.

TR0berts

No, don't bulk yet. You'll probably end up putting on more fat than you want.

Either a small cut, or recomposition, would probably be good for you. I'd suggest recomp.

http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat

ndj1979

i would suggest a progressive resistance program and couple that with a small deficit, say .5 pounds per week loss ..when you get to about 20% body fat, run a bulk for four to six months.

kellyfitgirl2014

Ok thanks guys, that is what I was wondering if I needed cut down more so glad you guys were honest. I will definitely recompostion and go from there.