Adding definition

BrandonKaris
BrandonKaris Posts: 3
in Goal: Maintaining Weight
Looking for help with something. Im 5'8" and weigh 149. Im okay with my weight but my scale says my body fat % is 17.7. Id love to cut that number to around 10-12% (which is a big drop in % i know) Im currently doing t25 which was to help get in better shape and was hoping to add definition. Im eating healthy and losing inches but I dont seem to be getting any better with the definition. Any ideas or experiences would be great.

Replies

  • TheStephil
    TheStephil Posts: 858 Member
    I suggest lifting heavy with compound movements such as squats and deadlifts. Starting Strength or Stronglifts are good beginner programs to follow and they get results.
  • BrandonKaris
    BrandonKaris Posts: 3
    Do you know anything about t25 gamma? I really like Shaun T and his program I know gamma is more geared to add muscle but i wasnt sure if anybody has significant results. Ive heard of starting strength and i will definitely look into it it when i finish the beta cycle of t 25
  • georgiefear
    georgiefear Posts: 11 Member
    I'm not familiar with the program you mentioned, but to see more definition you want to keep shedding fat but also maintaining muscle. To do that, you want a smaller calorie deficit, just a small one, and about 30% calories from protein. Both of those factors will help maintain muscle while continuing to drop fat. Be patient, you can't rush it. And, you gotta lift heavy stuff!
  • Knufsed7
    Knufsed7 Posts: 2 Member
    hi
  • MityMax96
    MityMax96 Posts: 5,778 Member
    I suggest lifting heavy with compound movements such as squats and deadlifts. Starting Strength or Stronglifts are good beginner programs to follow and they get results.

    I second this.

    T25 is great and all....
    But if you want the muscle, u got to push the iron around.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    To lower bodyfat you need to lose fat...you can do that in two ways...

    1 eating at a deficet
    2 doing a recomp (slow and hard)

    If you choose option one pick a small deficet (5-10%) and start some form of resistence training..preferably heavy lifting and getting in enough protien (1g per pound of LBM)

    If you choose option 2 you eat at maintenance, use a progressive load lifting program and watch your macros...this takes a while and patience etc.

    Option 1 is what I would do if I had about 5-7% BF to go.
  • scooterjay_wwis
    scooterjay_wwis Posts: 120 Member
    I suggest lifting heavy with compound movements such as squats and deadlifts. Starting Strength or Stronglifts are good beginner programs to follow and they get results.

    Agree here. these will add definition.

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