How to reach from 20% to 12% BF while I don’t have a lot of muscle mass

xMidox

Hello everyone,

I wanted to check in after almost 14 weeks of bulking and get some feedback. I’ve been following this workout plan for upper/lower/upper/lower: [Muscle & Strength Workout](https://www.muscleandstrength.com/workouts/upper-lower-4-day-gym-bodybuilding-workout).

I’ve definitely been making progress in terms of volume, reps, and weight—getting stronger and bigger—but not as much as I had hoped. I also feel like I’m putting on a bit of fat.

To track my progress, I’m focusing on these three measures:

**Starting Stats:**
- Weight: 67kg
- Waist Size: 82cm
- Biceps Size: 34cm

**After 4 Months of Bulking:**
- Weight: 71kg
- Waist Size: 85cm
- Biceps Size: 36.8cm

For the first 6 weeks, progress was slow with almost no change in weight, although I did see improvements in the gym with weight, reps, and volume. After that, I increased my calorie intake slightly by about 200-300 calories per day.

**I have a couple of questions:**

1. Given the increase in my waist size, should I consider starting a mini cut now?
2. I’m not very comfortable doing barbell rows. Should I keep trying to do them, or are there any good alternatives I could use?

I’d appreciate any insights or advice you can provide. Thanks!

Retroguy2000

@xMidox 8.8 pounds in 14 weeks works out to about 300 calorie surplus, which is reasonable considering you're starting from lean I assume.

Are you getting about 125g protein daily? Or more, if that's coming from poorer quality sources?

You don't necessarily need to cut, but you might want to drop 200 calories from your current amount, and reassess in two to three months.

Are your work sets close to failure?

What's the issue with barbell row for you? I looked at their video for it, and the guy was standing taller than I do it. Dr. Mike at RP recommends being closer to flat. He has had a couple of great form guides. Anyway, yeah you could try T-bar row, but it may have the same problem for you if your erectors and lower back are limiting you. That can be done with free weights with a landmine attachment keeping one end of the barbell locked in place, or in the gym they'll have chest supported machines. Another option might be chest supported dumbbell row (30 degree bench is good), or you could do those standing and one arm at a time.

xMidox

Retroguy2000 wrote: »

@xMidox 8.8 pounds in 14 weeks works out to about 300 calorie surplus, which is reasonable considering you're starting from lean I assume.

Are you getting about 125g protein daily? Or more, if that's coming from poorer quality sources?

You don't necessarily need to cut, but you might want to drop 200 calories from your current amount, and reassess in two to three months.

Are your work sets close to failure?

What's the issue with barbell row for you? I looked at their video for it, and the guy was standing taller than I do it. Dr. Mike at RP recommends being closer to flat. He has had a couple of great form guides. Anyway, yeah you could try T-bar row, but it may have the same problem for you if your erectors and lower back are limiting you. That can be done with free weights with a landmine attachment keeping one end of the barbell locked in place, or in the gym they'll have chest supported machines. Another option might be chest supported dumbbell row (30 degree bench is good), or you could do those standing and one arm at a time.

I started around 15% - 16% BF, most of those 16 weeks I was eating consistently clean except for some days here and there where I exceeded with foods and dessert

Yes, I am eating more than 150g of protein from chicken, meat, eggs, and whey protein powder.
Yes, I am training very close to failure and I am making progress with weight that I never did before I guess, I was not really paying too much attention to the progress overload but thanks to you guys I am on it now and according to Hevy I am making progress every single workout.

Yes, I saw this video before for Dr Mike, his technique is more comfortable for me, but I still don't feel a lot of muscle connection when I do it, even though I am increasing the weight and also making progress with it, but I was wonder if it was a good idea to replace it with something that I could have better muscle connection with.

do you think that increasing 3cm for the waist while I gain around 4kg in that period is reasonable or it shouldn't have got that big?

Can you please explain why you don't think I should do mini cut and instead going back to maintenance or cutting 200 cals? what should I expect if I do that?

Thanks

Retroguy2000

xMidox wrote: »

do you think that increasing 3cm for the waist while I gain around 4kg in that period is reasonable or it shouldn't have got that big?

Can you please explain why you don't think I should do mini cut and instead going back to maintenance or cutting 200 cals? what should I expect if I do that?

Thanks

Re waist, that's impossible for me to say, even if you posted pics. It's entirely up to you and how you feel.

You could do a cut, sure. Again, up to you. Mostly I'm thinking keep the strength gains going with a much smaller surplus. Assuming you've been on a +300 for this time, going to say +100 would slow your weight gain significantly, while still keeping the muscle gains going.

You could also add a compound set to the first compound exercises each day. Currently you're on 10 per week, which is fine, but it's also at the low end of recommendations for a beginner, and you say you aren't too happy with current progress. Don't fall foul to unrealistic expectations there btw. Certainly compared to social media where many people are "enhanced".

xMidox

Thanks, I already added a set to bench press and a set to barbell row and squat. In terms of progress I think I am doing ok and I am satisfied with the results, my friends noticed I gained muscle but I am noticing I am getting fat. Maybe I am getting fat in the normal range but I can’t tolerate this psychology.

I think I will keep in surplus (smaller amount as you suggested) until beginning of October then I will do a mini cut for 4-6 weeks while I recover from fatigue, that was also suggested by dr Mike. In case I feel fatigued or gained much fat then mini cut is the way to go he said, and maybe it will be a good time for me to recover, miss food and getting a bit leaner to be ready for another 12-16 weeks of surplus’s before I go to a proper cutting phase for 3 month, what do you think brother about this plan?