Help me with macros and BF% :-)

inpwt
inpwt Posts: 4 Member
edited December 2024 in Introduce Yourself
Hello folks,
Im 27, from UK and only really just started doing regular exercise in the past 2 months (pitiful I know but theres a first for everything..) I'v managed to cut the boozing and takeaways so thats a start. In the pic it may not seem like much but to me its a lot especially knowing that I was once lean, albeit without much effort/no exercise...
I feel like I'm about 25% BF. But do tell me what you's think as you'll know much better than me..

http://i.imgur.com/6qKDprP.jpg

Although my arms are weak I think I'd rather cut fat as it all seems to collect on my stomach/hips area. I used to spend a lot of time on computers etc so I think this has to do with it.

Through research and a calculator tool I calculated to eat : Carbs10% Protein40% Fat60% and on gym/lifting days, switch the carbs and fat round to high carbs (for energy to exercise) and low fat, keep protein same all the time, but always totaling in a deficit (which I started a week ago with the MyFitness app) -- do you think that is right?
Im weighing 186 lbs in pics.

..my maintenance I believe is around 2100 although its hard to say since I dont think my body is really used to exercise yet. I've just started exercising every day (alternate between lifting, 30 mins cardio each day), so including everything i eat and exercise i still keep deficit of 200-300 most days. is this too much? Or too little? I really don't know.

I just want to make sure Im actually going to do some good as Im pretty clueless.
Let me know what you think,
Cheers!

Replies

  • inpwt
    inpwt Posts: 4 Member
    ...anyone?
  • MalcolmX1983
    MalcolmX1983 Posts: 214 Member
    inpwt wrote: »
    ...anyone?

    Welcome brother,

    Seems like you haven't got much muscle mass to begin with.
    You're more closer to 20% bf than 25% in my opinion, I could be wrong .

    Since you don't have much muscle mass, the fat shows on your body more.

    Try a deficit of 100 cals to begin with.
    Take measurements of your entire body, I.e waist, hips, arms, legs, shoulders etc

    Measure yourself every fortnight or monthly.
    Take photos of yourself during these times as well.

    Going by scales can be misleading, a person could be losing fat and putting on muscle but the scales will show they're getting heavier.

    Adjust your calories based on your measurements.

    I'd advise you follow a strength routine like 5x5 or wendlers 5/3/1 to begin with, it'll help you increase your strength, as well as build some quick muscle.
    Noob gains are the best, you'll look totally different within 4-6 months.

    When you're new to lifting, the recomp effect is even greater and easier to achieve.

    Or you could just do the old cut and bulk cycle.
    Cut for 4-6months until you lose that belly, and then start a clean bulk.

    If the fats bothering you too much and you're not that fussed about putting on muscle, just go on a cut.

    Just do you.
  • inpwt
    inpwt Posts: 4 Member
    I would like to put on muscle but my concern is the fat, I hate it. A friend of mine who happens to be a personal trainer (and is shredded of course ) told me I could melt the fat and put on muscle simultaneously if I keep protein up and stay in a deficit.
    So if I do go for more of a cut approach to get rid of these handles, the main concern is losing even more muscle, thus still looking flabby, correct?
  • MalcolmX1983
    MalcolmX1983 Posts: 214 Member
    I agree with your friend.
    You'll be happier with the results although it will take a bit longer than simply cutting.

    Just lift heavy, get some cardio in and keep your diet in check.
  • inpwt
    inpwt Posts: 4 Member
    In that case I need to close my deficit as sometimes when I add my exercise at the end of the day it's coming up with up to 400 in green , usually 200 or 300. If I go on like this there is a chance I won't build muscle?
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