19% bodyfat at 165 pounds.......
sigelei150vapes
Posts: 9 Member
here's my body atm..
Hello I've been working out for 19 months now. I'm 165 at 19% bodyfat I'm 5'9. I only eat clean I drink a gallon of water and sleep 9 hours of every night. I lift 6 days a week for an hour to an hour and a half. How do I lower my bodyfat without losing weight?
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Replies
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you need to eat at/above maintenance1
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My tdee is 3000 calories I eat 3200 so I always make sure I'm in a slight surplus0
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I got a food scale. I'm crazy with diet haha0
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That would require you eat at maintenance and continue lifting.
I actually suggest you cut to 10% and then do a long slow bulk back towards your goal weight. You'll have better nutrient partitioning to gain muscle if you cut and you won't feel like you are spinning your wheels. Also, cutting gives you the chance to really see what your overall muscle development, balance, and symmetry looks like.0 -
It says for me to be 10% bodyfat I would have to drop down to 145 pounds. I refuse to drop down to 1452
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Eating clean is irrelevant to whether you will gain weight, lose weight, or maintain weight. It can help people adhere a bit better when they are dieting at lower levels of body fat, but it's not going to magically make a surplus result in only muscle gains.0
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Intermittent Fasting MAY be something that could work for you. Since you want to maintain around 165, you could aim for a 5lb shift over time. (Lose 5lb Fat, Add 5lb Lean, repeat...) You generally can't "lose" without the scale moving as well, but done in smaller stages that would work for you.
Look up Leangains (http://www.leangains.com/2008/06/brief-primer-on-popular-approaches-to.html) as that's a pretty popular method or check out.
Also check out Ted Naiman's Reference (http://www.burnfatnotsugar.com/intermittent-fasting.html)
It requires some effort on your part, but would meet your goals over the long term IMO.3 -
I'm 165 pounds though I don't wanna lose any weight. I wanna gain weight and lose bodyfat at the same time0
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sigelei150vapes wrote: »I'm 165 pounds though I don't wanna lose any weight. I wanna gain weight and lose bodyfat at the same time
You can't gain weight and lose body fat at the same time. When you gain weight you gain muscle and fat. Even using steroids won't change that if you are gaining weight. Even eating "clean" won't change that.6 -
sigelei150vapes wrote: »I'm 165 pounds though I don't wanna lose any weight. I wanna gain weight and lose bodyfat at the same time
you're a short dude, i wouldn't worry about the number on the scale i would worry about the mirror
Sorry to say, but you know what needs to be done if you want to lose body fat... you've got to cut down on the calories. a very small calorie deficit (10% or so) combined with adequate protein and a continuation of your current weight lifting routine should provide you optimal results.
Once you reach appropriate body fat levels you can go on a very slow long bulk.
Here's Jason Statham at 172 pounds (7 pounds heavier than you) at your height.
And he has significantly more muscle mass than you do. Here's a young mark wahlberg at 155 pounds:
My point is, at your height you've got to have realistic expectations on the scale number. If you want to lose fat you should do that. From there (and once you can see more clearly what you're working with) you can determine how much muscle you want to gain and slowly work on that. Continuing to eat at a surplus right now is unlikely to provide favorable results.
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Try recomping.
Eat at maintenance on a high protein, hi carb but low GI (glycemic index) diet and lift heavy. No need to workout 6 days a week. Just doing compound barbell lifts or weighted body weight exercises 3-4 days a week would be enough.
I've been doing this for the past 6 months on a 1800-2100 cal diet based on a 40P/40C720F macro.
My weight dropped slightly from 162 to 158 and my BF dropped from 16% to just under 9% in this time period, which means my LBM increased from 136# to 144# and my BF dropped from 26# to 14#.
That's a net recomp of 12# over 6 months while only losing 4# LBM in the process. It doesn't get much better than that.
If you want to learn how I did it, read my "Ready to Recomp" thread in the Maintenance subforum.
Good luck!7 -
Also, how big are your legs? You can add a good bit of weight there if you are only concerned about a total number, especially if you don't currently work them that much.2
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I recommend sprints. Add some sprints at least twice a week. (along with lowering you calorie intake just a bit..)3
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You look less than 19% to me, but I guess it depends on where you wear your weight. I wouldn't worry too much about your weight man, you've got a good start of mass and are pretty short, you could be 155 and still look big. Personally I'm 6'3" and I can tell you from experience that mass goes a lot further on a shorter frame.1
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sigelei150vapes wrote: »It says for me to be 10% bodyfat I would have to drop down to 145 pounds. I refuse to drop down to 145
That would assume you STAY at 145. You can drop less than that and then add back in the form of muscle.0 -
I agree with the others. Lose the weight. You'd look great at 12-14%. From there you can slowly bulk your way back up. You'll look better at your current weight after doing a cut and slow bulk.0
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I'm just jealous you sleep 9 hours every night.14
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If u are at 19% BF.
Then I say a cut is needed.
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sigelei150vapes wrote: »I'm 165 pounds though I don't wanna lose any weight. I wanna gain weight and lose bodyfat at the same time
1) stop focusing on the scale. No one cares how much you weigh, only how you look.
2) To achieve your goal you need elite genetics (which you don't have) or take drugs1 -
You need to cut if you want to drop the bf% then do a slow gain. I dropped to 154lb and now on a clean bulk of 0.5lb per week. In till I'm up to 170lb then will cut again.1
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trigden1991 wrote: »sigelei150vapes wrote: »I'm 165 pounds though I don't wanna lose any weight. I wanna gain weight and lose bodyfat at the same time
1) stop focusing on the scale. No one cares how much you weigh, only how you look.
2) To achieve your goal you need elite genetics (which you don't have) or take drugs
While I sort of agree with this I think it's odd you'd speak about his genetics specifically seeing as you know nothing about him other than a single picture. Seems like a weird thing to add.
One way or another though I agree you'll need to bulk to put on muscle and or cut to get lean.0 -
Here's your plan my friend. I assume you already know how to cut at 1 lb per week and eat enough protein and keep lifting. You won't lose all that much muscle on a cut if you do that so I've just put zero muscle loss. It might be 1 lb or so, but not much.
I'm also assuming you know how to bulk and lift. You will probably be capable of 1.5 to 2 lb muscle gain per month so that's what I've used. Mileage varies, but your plan could look like this.
When you get to the end of the bulk, cut for 3 or 4 weeks and you'll be cut pretty good.
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big_jon_1988 wrote: »trigden1991 wrote: »sigelei150vapes wrote: »I'm 165 pounds though I don't wanna lose any weight. I wanna gain weight and lose bodyfat at the same time
1) stop focusing on the scale. No one cares how much you weigh, only how you look.
2) To achieve your goal you need elite genetics (which you don't have) or take drugs
While I sort of agree with this I think it's odd you'd speak about his genetics specifically seeing as you know nothing about him other than a single picture. Seems like a weird thing to add.
One way or another though I agree you'll need to bulk to put on muscle and or cut to get lean.
If he had elite genetics he wouldn't be posting on an online forum asking for basic advice. He'd be lean and muscular with average nutrition and training.3 -
trigden1991 wrote: »big_jon_1988 wrote: »trigden1991 wrote: »sigelei150vapes wrote: »I'm 165 pounds though I don't wanna lose any weight. I wanna gain weight and lose bodyfat at the same time
1) stop focusing on the scale. No one cares how much you weigh, only how you look.
2) To achieve your goal you need elite genetics (which you don't have) or take drugs
While I sort of agree with this I think it's odd you'd speak about his genetics specifically seeing as you know nothing about him other than a single picture. Seems like a weird thing to add.
One way or another though I agree you'll need to bulk to put on muscle and or cut to get lean.
If he had elite genetics he wouldn't be posting on an online forum asking for basic advice. He'd be lean and muscular with average nutrition and training.
That really doesn't make any sense. Genetics has nothing to do with asking for advice, and you have no idea what his diet or workout routine is, you're also claiming he's not lean or muscular, that's subjective. Also no need to passive aggressively put down someones physique bud.0 -
big_jon_1988 wrote: »trigden1991 wrote: »big_jon_1988 wrote: »trigden1991 wrote: »sigelei150vapes wrote: »I'm 165 pounds though I don't wanna lose any weight. I wanna gain weight and lose bodyfat at the same time
1) stop focusing on the scale. No one cares how much you weigh, only how you look.
2) To achieve your goal you need elite genetics (which you don't have) or take drugs
While I sort of agree with this I think it's odd you'd speak about his genetics specifically seeing as you know nothing about him other than a single picture. Seems like a weird thing to add.
One way or another though I agree you'll need to bulk to put on muscle and or cut to get lean.
If he had elite genetics he wouldn't be posting on an online forum asking for basic advice. He'd be lean and muscular with average nutrition and training.
That really doesn't make any sense. Genetics has nothing to do with asking for advice, and you have no idea what his diet or workout routine is, you're also claiming he's not lean or muscular, that's subjective. Also no need to passive aggressively put down someones physique bud.
From the picture he posted I'm confident in my statement. I'm not putting anyone down, just providing realistic advice.0 -
Intermittent Fasting MAY be something that could work for you. Since you want to maintain around 165, you could aim for a 5lb shift over time. (Lose 5lb Fat, Add 5lb Lean, repeat...) You generally can't "lose" without the scale moving as well, but done in smaller stages that would work for you.
Look up Leangains (http://www.leangains.com/2008/06/brief-primer-on-popular-approaches-to.html) as that's a pretty popular method or check out.
Also check out Ted Naiman's Reference (http://www.burnfatnotsugar.com/intermittent-fasting.html)
It requires some effort on your part, but would meet your goals over the long term IMO.
Lean gains has nothing to do with that..you can just run a recomp and eat three meals a day....1 -
sigelei150vapes wrote: »I'm 165 pounds though I don't wanna lose any weight. I wanna gain weight and lose bodyfat at the same time
train hard OP2 -
mrsnattybulking wrote: »sigelei150vapes wrote: »I'm 165 pounds though I don't wanna lose any weight. I wanna gain weight and lose bodyfat at the same time
tren
that's not even funny1 -
that was a typo, meant train3
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