Fat Loss & Then Bulking?

Started off weighing about 73kg. Got down just under 62kg eating crap but training hard, eating under 1700 kcals a day, 50-80g protein a day. Decided whilst I lost weight, I'd lost too much muscle so focused on building, eating crap with more protein-based crap, up to 3000 kcals a day, 140g protein minimum.

I now weight 73kg but look upside down. People now ask me if I've been visiting the gym rather than if I'm ill.

I also gained 2 inches. I used to be 5'6.

















But that's partly because when I went in for an op a few years ago (aged 32?), the nurse measured me and said I was 5'6. When I was mucking about in a hospital recently with a height thing, I measured myself at 5'8 because I didn't force the thing down so the arm bent unlike the nurse.



Anyway, since you're so close to my weight, I'd focus on building size and eating at maintenance while keeping your protein levels up.

Yup, I dropped a pretty substantial amount to start. I'm just now transitioning into bulking. I still have some fat around the midsection to lose like you, so I'll bulk and then do another cut. I'm planning to hit up a bod pod this week to get a baseline BF measurement, the scale is basically irrelevant to me at this point other than to keep tabs on my weekly weight gain and keep it in check.

Rigger

You still have more fat to lose before you bulk. The current trend seems to be around 12% bf for guys before starting a bulk. There are both aesthetic and physiological reasons for stripping the fat off first. So keep at it, keep the protein high, keep lifting, and good luck!

http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html
http://www.bodyrecomposition.com/muscle-gain/initial-body-fat-and-body-composition-changes.html
http://www.myfitnesspal.com/topics/show/1123861-when-do-you-decide-to-cut-after-bulking

Great job so far, btw! Keep it up!

I'm in. This is a topic I've been wondering about as well.

I'm going for 15%. I'm at 16.6 right now. Even then I will still have some fluff around the middle. I would suggest, if your mental health will take it to keep cutting till you get to 15%. But there really is no rule, do whatever you want to.

i am kinda similar
skinny fat..i mean am 66kg 165 cm tall and i have a 18 percentage fat...which i want to get rid of..im not asking much just a 2 or 3per cent down..but seems impossible...

Another strategy would be to currently eat at maintenance with a focus on higher protein (say a 30/40/30 ratio). If you're lifting is progressively overloading and some high volume, you can do some recomp.

A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness industry for 30 years and have studied kinesiology and nutrition

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I've been working to get down to about 185 (I'm 6' 0" - currently 210 lbs) then start bulking. Right now I'm doing CrossFit at least 3 times a week and walking mostly to help maintain current muscle.

weight train now while losing the weight you want to lose.....

And then at the end, if you want to bulk, do so.

but it depends on where you feel most comfortable at with your body.

If you are fine with where you are now....and want to bulk.
Do so.

If you still like you want to lose the weight and hit your initial goal.
Then do so.

In for later reference. (Female - I'd like to start the same transition process after the next 10ish lbs...)

I've done this recently, I cut down to 150 lbs last December and now Im 162 with the same body fat. I use myfitnesspal to make sure I get enough calories , BUT not too much, just enough to be over my maintenance. Lately Ive been cycling bulk/cutting with 4-10 weeks of bulking followed by 1-4 weeks of cutting. Been working great for me and dont plan to change it anytime soon

I chose to lose the fat first then start bulking. My starting point was last October 1st. I am 5'9" and I turned 50 in December. I was 230 pounds as of October 1st and went down to 170 by January. It was an aggressive program of ramping cardio via elliptical, light (very light at first) weights, and extremely low calorie intake. I kept to 800 calories a day for the first 6 weeks and went from a tight 38" pants to a 34" waist. I went up to 1,300 calories from mid November and I was down to a 32" waist by December 21st. By the end of January I could fit into 30". This program also included about 150-200 push ups and sit ups a day as well as stretching in the morning, at work out, and before bed (about 10 minutes each time).

Starting the first week of February I began going to the 24Hour Fitness 6 days a week to build muscle. Monday, Wednesday, and Friday are weight training and Tuesday, Thursday, and Saturday are swimming. The weights are 90-120 minutes and the swims are 45 minutes doing 1,000 meters. I am now back up to about 182 pounds.

Please note that I don't recommend anyone do this without some doctor's guidance. I was very careful to get essential nutrients and LOTS of water each day. My diet was primarily plain nonfat greek yogurt (Costco Kirkland brand) and some grains. I am a pescatarian and included fish as part of this diet.

At this point I am on a clean diet that focuses on protein and carbs with very little fat. I want to cut some more and get back to 175 with the new muscle mass. That is in process now.

Just this week I hired a trainer at the local Gold's Gym to work with me on my overall routine. I'd like to continue to develop core muscle mass and ensure my work outs are done correctly and not excessively. I have fallen victim to over training the past few months and was plateauing on progress.

So my advice based on my approach is to get the weight off first as the gym will be less discouraging. At least it was for me.

My two cents and best of luck to you. It was a great journey for me and I am a better version 5.0 for the effort.