Determining when to end weightloss and begin bulk

MinnesotaManimal

I know I have spoken with some of you before about where I am at, I am still uncertain of how I should set my goals. I can't justify spending 30 for a body fat caliper test at this point, so I am stuck with various algorithms. Following are my results.

Body Fat Estimation:

Results: Using your measurements of a 35 inches waist and weight of 170 pounds your body fat percentage is estimated to be 24.39 % using the U.S. Army body fat algorithm, or 22.52 % using the U.S. Marine body fat algorithm, or 21.15 % using the U.S. Navy body fat algorithm, or 21.18 % using the formula developed by the YMCA.

And base on calculations for body frame size measured from wrist circumference or breadth of elbow, I am medium or larg frame depending on which measurement I use.


SO.... my question, should I stay course and lower my body weight further, or should I try something new? I am not looking to be the hulk, but to end up with a well defined athletic body would be nice.

Thanks folks...

Sidesteal

I think it's largely personal preference. If you're skinny-fat, which you might be, I think that in either case you should be somewhere not too far from maintenance (in other words, if you're cutting or bulking, do it at a very moderate deficit/surplus).

Also, if you're still somewhat new to lifting, do not rule out eating at maintenance. It's not popular as an option but for skinny-fat people it can be a great choice for a few months.

If you want, update your photos with a front relaxed and front flexed and it would be easier to assess.

BIG_Lew

I think u should incorporate weight training now, just switch up ur routine every 4-6 weeks. Add HIIT runs at the end of ur weight training. While weight training take about a 30-60 sec rest in between sets to keep ur heart rate up. Lifting weights along with along HIIT will not only help give u lean muscle it will also burn calories and fat. The leaner and more muscular u are the bigger u tend to look. Lifting weight will help u lose weight fast.

BIG_Lew

I think it's largely personal preference. If you're skinny-fat, which you might be, I think that in either case you should be somewhere not too far from maintenance (in other words, if you're cutting or bulking, do it at a very moderate deficit/surplus).

Also, if you're still somewhat new to lifting, do not rule out eating at maintenance. It's not popular as an option but for skinny-fat people it can be a great choice for a few months.

If you want, update your photos with a front relaxed and front flexed and it would be easier to assess.

Very true

MinnesotaManimal

I think u should incorporate weight training now, just switch up ur routine every 4-6 weeks. Add HIIT runs at the end of ur weight training. While weight training take about a 30-60 sec rest in between sets to keep ur heart rate up. Lifting weights along with along HIIT will not only help give u lean muscle it will also burn calories and fat. The leaner and more muscular u are the bigger u tend to look. Lifting weight will help u lose weight fast.

I run about 2 miles every day i lift for a warm up, and at least once a week i run 4-8 miles at a 6-6.5 mph pace. I have only been lifting for 2 months. I lift 3 times a week

I started with just bar weight on everything and I will list my current completed lift weight after each excercise. I am lifting 5x5 adding 5 lbs every day I lift to completion

full squats 85lbs

dead lift 130 lbs

bench press 120 lbs

Barbell bent row 120 lbs

various abs till abdominal failure

pull ups ( 3 sets of as many as I can...)

standing overhead barbell press 80 lbs

then either standing barbell bicep curls or pec flys ( 70 and 130 respctively)

MinnesotaManimal

I think it's largely personal preference. If you're skinny-fat, which you might be, I think that in either case you should be somewhere not too far from maintenance (in other words, if you're cutting or bulking, do it at a very moderate deficit/surplus).

Also, if you're still somewhat new to lifting, do not rule out eating at maintenance. It's not popular as an option but for skinny-fat people it can be a great choice for a few months.

If you want, update your photos with a front relaxed and front flexed and it would be easier to assess.

When you say flexed, should arms be at side or up? I appreciate the advice.

Sidesteal

When you say flexed, should arms be at side or up? I appreciate the advice.

Either is fine. If you're comfortable doing a front double bicep pose then throw that in. We would just be using the photos to get a good assessment as to whether or not you're skinny-fat and how much, and it might help in that people will be able to offer cut/bulk advice based on your physique.

MinnesotaManimal

I added the requested pics to my profile. Im on my phone and have not figured out how to post pictures in I forum post.....

Rae6503

I vote bulk time for sure. You really don't have much fat left at all.

MinnesotaManimal

So based on the pictures, do these body fat percentages seem accurate? If you can't see the pictures in my profile, feel free to add me........ anxious for replies and opinions.... thanks.

I know I have spoken with some of you before about where I am at, I am still uncertain of how I should set my goals. I can't justify spending 30 for a body fat caliper test at this point, so I am stuck with various algorithms. Following are my results.

Body Fat Estimation:

Results: Using your measurements of a 35 inches waist and weight of 170 pounds your body fat percentage is estimated to be 24.39 % using the U.S. Army body fat algorithm, or 22.52 % using the U.S. Marine body fat algorithm, or 21.15 % using the U.S. Navy body fat algorithm, or 21.18 % using the formula developed by the YMCA.

And base on calculations for body frame size measured from wrist circumference or breadth of elbow, I am medium or larg frame depending on which measurement I use.


SO.... my question, should I stay course and lower my body weight further, or should I try something new? I am not looking to be the hulk, but to end up with a well defined athletic body would be nice.

Thanks folks...

Sidesteal

Actually yes, I think the bodyfat readings are probably relatively close. You're somewhere in the low to mid 20s.

It's actually a tough spot to be in but the good news is, whichever route you go you'll be in a better spot in 3-4 months.

Based on what I see, I would eat slightly under maintenance (-10%) for about 3 months, and lift HEAVY using a compound lifting program. Starting Strength would be a good program for you as one example.

Use Katsch-McArdle to determine maintenance if you don't know it already, or just use your MFP data to estimate your maintenance.

I'd shoot for minimums around the region of:
155g prot
70g fat
Remainder of kcals split however you want among p/f/c but I'd stick most in CHO.

Just my opinion. You're in a tough spot only in that the decision to cut vs bulk seems impossible, but the good news is, both answers are viable, but both present their own problems. 3-4 months from now you'll be in a better spot for sure.

MinnesotaManimal

Would you set a bottom line for body weight? Or just let it fall till body fat come around?

Sidesteal

Would you set a bottom line for body weight? Or just let it fall till body fat come around?

In your particular case, if you calc your maintenance right, you're not going to drop weight that fast at all, should be 1/2lb per week or lower and I wouldn't be surprised if you get some noob gains out of it.

I would absolutely stay within close % to maintenance regardless of which side of it you decide to go on (bulk/cut). You could consider eating right at maintenance as well, if you're concerned about scale weight.

Re-evaluate in 8 weeks and lift heavy, see what happens.

MinnesotaManimal

Thanks for the honest advice . I am looking into the Katsch-McArdle method in a moment. I will assume 22.5% bf, kind of in the middle of the results I got this morning, unless you think that'd too low