Wanting to get cut and build muscle
benandstephlegg1
Posts: 6 Member
So I started in April at 228lbs and my goal is to get to 195. I am 5'8" tall. I have been eating 1700 calories a day or less and have been getting around 50-75 carbs, and 130-150 grams of protein per day. I workout usually 5 days per week including 20 minutes of cardio and 45-60mins of weights. As best as I can calculate I am around 19%-20% body fat. Almost everything I eat is whole food and complex carbs. I would like to be cut and possibly see abs by the beginning of December. Is this possible? What do I need to change? I have thought about increasing my calories to around 2000-2200 per day with about 180 grams of protein and hoping to get better workouts. Thanks for the input
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Replies
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At 5'8, 195 lbs is on the borderline between overweight and obese. I don't think you would be "cut" at that weight.
How much weight have you lost since April? Is 1700 cals the goal mfp gave you? How much of a deficit is that?
Having said that, you have a lot of time to make progress! Aim for 1 lb per week, make sure you're getting enough protein, and if you're not already, get on a structured, progressive strength training program.
It's kind of hard to predict when someone will get cut or have abs as everyone carries their weight a little diffetently. Good luck!2 -
Are you male or female? That can be a huge difference in interpreting stats.
Generally speaking, males see abs below 10% body fat, women below 15%. (Very loose generalization!)1 -
Sorry, Male0
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Well, pictures would be nice.
Building muscle & losing fat for someone already adapted to weight training is pretty much out of the question; I do believe many perceive losing fat with looking more muscular though despite weighing less. I think fatloss/maintain muscle is what you are really after...
Do not know how long, literally took me like several years (more serious dieting/exercise) before having visual abs consistently (not always a 6 pack, that **** is ridiculously hard to maintain). It's going to vary greatly person to person based on body's preferred location of fat storage1 -
In addition to what others have said, be cautious taking measured body fat % with a grain of salt; depending on the methodology the measuring techniques and devices can be woefully inaccurate.2
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benandstephlegg1 wrote: »So I started in April at 228lbs and my goal is to get to 195. I am 5'8" tall. I have been eating 1700 calories a day or less and have been getting around 50-75 carbs, and 130-150 grams of protein per day. I workout usually 5 days per week including 20 minutes of cardio and 45-60mins of weights. As best as I can calculate I am around 19%-20% body fat. Almost everything I eat is whole food and complex carbs. I would like to be cut and possibly see abs by the beginning of December. Is this possible? What do I need to change? I have thought about increasing my calories to around 2000-2200 per day with about 180 grams of protein and hoping to get better workouts. Thanks for the input
I think you're going to have to cut lower than 195 to be cut and have visible abs. I'm 5'10" and sit around 15% BF @ 180. I look fit at that weight and BF%, but I wouldn't remotely describe myself as cut. I'm around 186 at the moment and definitely a little fluffy around the midsection...I'd say I'm around 18% right now.1 -
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justinkimcentral wrote: »cwolfman13 wrote: »benandstephlegg1 wrote: »So I started in April at 228lbs and my goal is to get to 195. I am 5'8" tall. I have been eating 1700 calories a day or less and have been getting around 50-75 carbs, and 130-150 grams of protein per day. I workout usually 5 days per week including 20 minutes of cardio and 45-60mins of weights. As best as I can calculate I am around 19%-20% body fat. Almost everything I eat is whole food and complex carbs. I would like to be cut and possibly see abs by the beginning of December. Is this possible? What do I need to change? I have thought about increasing my calories to around 2000-2200 per day with about 180 grams of protein and hoping to get better workouts. Thanks for the input
I think you're going to have to cut lower than 195 to be cut and have visible abs. I'm 5'10" and sit around 15% BF @ 180. I look fit at that weight and BF%, but I wouldn't remotely describe myself as cut. I'm around 186 at the moment and definitely a little fluffy around the midsection...I'd say I'm around 18% right now.
Pictures?
of what? 18% body fat? or the OP?0 -
justinkimcentral wrote: »cwolfman13 wrote: »benandstephlegg1 wrote: »So I started in April at 228lbs and my goal is to get to 195. I am 5'8" tall. I have been eating 1700 calories a day or less and have been getting around 50-75 carbs, and 130-150 grams of protein per day. I workout usually 5 days per week including 20 minutes of cardio and 45-60mins of weights. As best as I can calculate I am around 19%-20% body fat. Almost everything I eat is whole food and complex carbs. I would like to be cut and possibly see abs by the beginning of December. Is this possible? What do I need to change? I have thought about increasing my calories to around 2000-2200 per day with about 180 grams of protein and hoping to get better workouts. Thanks for the input
I think you're going to have to cut lower than 195 to be cut and have visible abs. I'm 5'10" and sit around 15% BF @ 180. I look fit at that weight and BF%, but I wouldn't remotely describe myself as cut. I'm around 186 at the moment and definitely a little fluffy around the midsection...I'd say I'm around 18% right now.
Pictures?
@ 180 Lbs
@183 Lbs
@186/187 Lbs
Sorry, don't have very many pics of myself...2 -
At 5'8, 195 lbs is on the borderline between overweight and obese.
This quote is obviously not true for everyone. I'm 5'8" and 190lbs, but I don't think I fit this description. She more correctly states later, that everyone carries their weight differently.
To help answer your question, my profile pic was taken at about 175lbs and I had somewhat visible abs. Since I lost over 60 pounds, I have some loose skin and it makes seeing ab definition a little more difficult. It looks like we're about the same build, so I would bet you would see abs about 180-185lbs. Good luck bro!0 -
justinkimcentral wrote: »cwolfman13 wrote: »benandstephlegg1 wrote: »So I started in April at 228lbs and my goal is to get to 195. I am 5'8" tall. I have been eating 1700 calories a day or less and have been getting around 50-75 carbs, and 130-150 grams of protein per day. I workout usually 5 days per week including 20 minutes of cardio and 45-60mins of weights. As best as I can calculate I am around 19%-20% body fat. Almost everything I eat is whole food and complex carbs. I would like to be cut and possibly see abs by the beginning of December. Is this possible? What do I need to change? I have thought about increasing my calories to around 2000-2200 per day with about 180 grams of protein and hoping to get better workouts. Thanks for the input
I think you're going to have to cut lower than 195 to be cut and have visible abs. I'm 5'10" and sit around 15% BF @ 180. I look fit at that weight and BF%, but I wouldn't remotely describe myself as cut. I'm around 186 at the moment and definitely a little fluffy around the midsection...I'd say I'm around 18% right now.
Im 5'10 and 154pounds but im not fully sixpacked. I should bulk right?😂😂 lean bulk? Im also teen
When I was a teen I was 140 Lbs soaking wet...maybe.0 -
PokernuttAR wrote: »At 5'8, 195 lbs is on the borderline between overweight and obese.
This quote is obviously not true for everyone. I'm 5'8" and 190lbs, but I don't think I fit this description. She more correctly states later, that everyone carries their weight differently.
To help answer your question, my profile pic was taken at about 175lbs and I had somewhat visible abs. Since I lost over 60 pounds, I have some loose skin and it makes seeing ab definition a little more difficult. It looks like we're about the same build, so I would bet you would see abs about 180-185lbs. Good luck bro!
Per medical diagnosis this is true.
I'm 5'10 and 175ish on cut and closer to 225 on bulk. At 175 I still am considered overwieght for my height by the medical profession at 225, I'm very firmly in the obese category.
Obviously this is not accurate for everyone in practice, but per diagnosis guidelines, it is.0 -
PokernuttAR wrote: »At 5'8, 195 lbs is on the borderline between overweight and obese.
This quote is obviously not true for everyone. I'm 5'8" and 190lbs, but I don't think I fit this description. She more correctly states later, that everyone carries their weight differently.
To help answer your question, my profile pic was taken at about 175lbs and I had somewhat visible abs. Since I lost over 60 pounds, I have some loose skin and it makes seeing ab definition a little more difficult. It looks like we're about the same build, so I would bet you would see abs about 180-185lbs. Good luck bro!
Did the OP post a photo I missed? He hasn't even stated how much under his start weight of 228 he currently is and at what weight he's guesstimating his body fat percentage at 19%-20%. If he's even 220 at the moment and 19% body fat at his height he is SERIOUSLY jacked/yoked. Not saying he isn't a Tom Platz - but the most likely scenario is he's overestimating how much muscle he really has.
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PokernuttAR wrote: »At 5'8, 195 lbs is on the borderline between overweight and obese.
This quote is obviously not true for everyone. I'm 5'8" and 190lbs, but I don't think I fit this description. She more correctly states later, that everyone carries their weight differently.
To help answer your question, my profile pic was taken at about 175lbs and I had somewhat visible abs. Since I lost over 60 pounds, I have some loose skin and it makes seeing ab definition a little more difficult. It looks like we're about the same build, so I would bet you would see abs about 180-185lbs. Good luck bro!
Whether you fit agree or not, you fit this description based on BMI. BMI is generally used for large population groups . So, not always precise for an individual. But, not a bad ballpark in general. I am 5'8.5" and 185 and about low 20%s body fat.
The OP is not at 195 today. He doesn't say where he is. Only that he started at 228. For him to be at 19 to 20% BF at, say 210, he would have to be seriously jacked. Quite honestly, I don't believe that number at all. I don't know how he came to it. He doesn't say.
At 5'8", to get abs popping, he'd need to be down around 12% to 15% at least. Maybe lower. I'd guess he's need to be in the 170s somewhere. Just like you were when you had some abs showing. Again, there are differences in muscle mass etc. But, without a pic or some objective info on his BF testing, I think he in way underestimating his BF%.2 -
5'-8" - 195lbs is borderline obese?? Too bad for me I guess
I'm so tired of BMI (at least for me). Insurance companies think I'm overweight even though I recently got my BF% tested at 12%... I've had to explain myself recently because I've had to apply for life insurance through work. lol3 -
Scotty2HotPie wrote: »5'-8" - 195lbs is borderline obese?? Too bad for me I guess
I'm so tired of BMI (at least for me). Insurance companies think I'm overweight even though I recently got my BF% tested at 12%... I've had to explain myself recently because I've had to apply for life insurance through work. lol
I agree that BMI can be crap for some who are very muscular and lean, and it stinks that insurance companies rely so much on it. But the average person is neither, and there's nothing in his posts to suggest OP is an outlier.4 -
This is great info, needed to know so thanks!!!!1
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BecomingBane wrote: »PokernuttAR wrote: »
Per medical diagnosis this is true.
Obviously this is not accurate for everyone in practice, but per diagnosis guidelines, it is.
Since I don't think there are doctor's here, no one should be making a "medical diagnosis." Using BMI to label someone's fitness level is not very accurate. BMI considers me obese and I just lol.
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PokernuttAR wrote: »At 5'8, 195 lbs is on the borderline between overweight and obese.
This quote is obviously not true for everyone. I'm 5'8" and 190lbs, but I don't think I fit this description. She more correctly states later, that everyone carries their weight differently.
To help answer your question, my profile pic was taken at about 175lbs and I had somewhat visible abs. Since I lost over 60 pounds, I have some loose skin and it makes seeing ab definition a little more difficult. It looks like we're about the same build, so I would bet you would see abs about 180-185lbs. Good luck bro!PokernuttAR wrote: »BecomingBane wrote: »PokernuttAR wrote: »
Per medical diagnosis this is true.
Obviously this is not accurate for everyone in practice, but per diagnosis guidelines, it is.
Since I don't think there are doctor's here, no one should be making a "medical diagnosis." Using BMI to label someone's fitness level is not very accurate. BMI considers me obese and I just lol.
You only had "somewhat visible" abs at 175 and you are now 190. How is your ab definition now? Even at 190 at your height you are not "obese" but just overweight. Both designations are simply medical definitions based on those height and weight measurements. You could be 5'8 and 190 with 5% body fat and by definition you are still "overweight". I'm 15 pounds heavier than you and I have visible abs... I'm still "overweight" by that definition and possibly and outlier - but that doesn't change the term used to describe me - or even you, based on BMI.
Your profile pic is based off the progress you showed in this thread: https://community.myfitnesspal.com/en/discussion/comment/42224633#Comment_42224633
and while you have done an incredible job in transforming your body - you aren't what I would consider lean. Get truly lean and you would probably find yourself solidly at the top of the BMI "normal" range.6 -
edit: *won't let me edit my above post...
"Obese" and "Overweight" have nothing to do with fitness levels. Many professional elite level athletes fall into one of those categories and I don't think anybody is questioning their fitness levels.6 -
This is the OP, I apologize for not posting my current weight. I am currently 208. I have some muscle definition but by now means Jacked haha. The way that I got my body fat percentage was through online research and also one of those handheld BFP devices. I have no clue how accurate it is. I will try to post a pic later for reference.0
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jseams1234 wrote: »PokernuttAR wrote: »At 5'8, 195 lbs is on the borderline between overweight and obese.
This quote is obviously not true for everyone. I'm 5'8" and 190lbs, but I don't think I fit this description. She more correctly states later, that everyone carries their weight differently.
To help answer your question, my profile pic was taken at about 175lbs and I had somewhat visible abs. Since I lost over 60 pounds, I have some loose skin and it makes seeing ab definition a little more difficult. It looks like we're about the same build, so I would bet you would see abs about 180-185lbs. Good luck bro!PokernuttAR wrote: »BecomingBane wrote: »PokernuttAR wrote: »
Per medical diagnosis this is true.
Obviously this is not accurate for everyone in practice, but per diagnosis guidelines, it is.
Since I don't think there are doctor's here, no one should be making a "medical diagnosis." Using BMI to label someone's fitness level is not very accurate. BMI considers me obese and I just lol.
You only had "somewhat visible" abs at 175 and you are now 190. How is your ab definition now? Even at 190 at your height you are not "obese" but just overweight. Both designations are simply medical definitions based on those height and weight measurements. You could be 5'8 and 190 with 5% body fat and by definition you are still "overweight". I'm 15 pounds heavier than you and I have visible abs... I'm still "overweight" by that definition and possibly and outlier - but that doesn't change the term used to describe me - or even you, based on BMI.
Your profile pic is based off the progress you showed in this thread: https://community.myfitnesspal.com/en/discussion/comment/42224633#Comment_42224633
and while you have done an incredible job in transforming your body - you aren't what I would consider lean. Get truly lean and you would probably find yourself solidly at the top of the BMI "normal" range.
I'm not sure why you seem to really think the whole BMI/'medial diagnosis' thing is important - BMI is largely considered outdated as heck because how much someone weighs is largely irrelevant to all health precisely because it has no ability to take into consideration body composition. 190 pounds at 50% body fat vs 190 pounds at 15% body fat are two totally different health stages, one of which would be obese and one of which would not be. Any doctor that still relies 100% on BMI to made a diagnosis that someone is overweight or obese should lose their license IMO.
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benandstephlegg1 wrote: »This is the OP, I apologize for not posting my current weight. I am currently 208. I have some muscle definition but by now means Jacked haha. The way that I got my body fat percentage was through online research and also one of those handheld BFP devices. I have no clue how accurate it is. I will try to post a pic later for reference.
The handheld bio-impedance devices are not accurate at all. A pic will give a much better idea.1 -
Guys, if you want to debate BMI, there are already threads in the debate section doing just that, it's not any help to the OP.
I did not mention the healthy weight range as some indictment of OP's fitness or health, or anyone else's with those stats. He asked if he could get to 195 by December, and if at that point he would be "cut". In the absence of a picture or stats that would suggest how muscled he is, I merely mentioned where that weight sets on the range because on average, a typical 5'8 195lb man who is coming down from 228 is not overly muscular and would not be lean at 195. That's really it.4 -
darkangel45422 wrote: »jseams1234 wrote: »PokernuttAR wrote: »At 5'8, 195 lbs is on the borderline between overweight and obese.
This quote is obviously not true for everyone. I'm 5'8" and 190lbs, but I don't think I fit this description. She more correctly states later, that everyone carries their weight differently.
To help answer your question, my profile pic was taken at about 175lbs and I had somewhat visible abs. Since I lost over 60 pounds, I have some loose skin and it makes seeing ab definition a little more difficult. It looks like we're about the same build, so I would bet you would see abs about 180-185lbs. Good luck bro!PokernuttAR wrote: »BecomingBane wrote: »PokernuttAR wrote: »
Per medical diagnosis this is true.
Obviously this is not accurate for everyone in practice, but per diagnosis guidelines, it is.
Since I don't think there are doctor's here, no one should be making a "medical diagnosis." Using BMI to label someone's fitness level is not very accurate. BMI considers me obese and I just lol.
You only had "somewhat visible" abs at 175 and you are now 190. How is your ab definition now? Even at 190 at your height you are not "obese" but just overweight. Both designations are simply medical definitions based on those height and weight measurements. You could be 5'8 and 190 with 5% body fat and by definition you are still "overweight". I'm 15 pounds heavier than you and I have visible abs... I'm still "overweight" by that definition and possibly and outlier - but that doesn't change the term used to describe me - or even you, based on BMI.
Your profile pic is based off the progress you showed in this thread: https://community.myfitnesspal.com/en/discussion/comment/42224633#Comment_42224633
and while you have done an incredible job in transforming your body - you aren't what I would consider lean. Get truly lean and you would probably find yourself solidly at the top of the BMI "normal" range.
I'm not sure why you seem to really think the whole BMI/'medial diagnosis' thing is important - BMI is largely considered outdated as heck because how much someone weighs is largely irrelevant to all health precisely because it has no ability to take into consideration body composition. 190 pounds at 50% body fat vs 190 pounds at 15% body fat are two totally different health stages, one of which would be obese and one of which would not be. Any doctor that still relies 100% on BMI to made a diagnosis that someone is overweight or obese should lose their license IMO.
Yes, I totally agree...you just explained it better than me. Thank you!
I'm not sure why others want to put labels on people instead of helping them and answering the questions they ask. If you look back, I was just trying to answer the OPs question based on my own experience.0 -
@PokernuttAR, thanks for the info. I realize this is probably the wrong forum to post this since it's about gaining weight when I am actually trying to cut and build muscle. Obviously it is hard to cut weight and building muscle at the same time but I am getting rid of fat and building muscle. I have seen some muscle growth but since I am also trying to lose fat, it's hard to do. I'm really just trying to get something that resembles abs by the time I go on my cruise in December haha.0
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Looking for muscle gainer friends to add as well0
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