Should I continue on losing fat

sflano1492
sflano1492 Posts: 3 Member
in Health and Weight Loss
Should I continue on losing weight or go into maintenance and start building muscle by lifting heavy to build up muscle on my frame I’m currently at 90.5kgs and I’m 5ft 9 inches tall 31 years old male I walk 10 to 25k steps five days a week at work I work full time on a farm so it’s a lot of active work plus I used to be 102kgs at the start a year or two ago now down to 90.5kgs in weight on the scales I’m only getting into training with weights so haven’t been training properly like ever in my life.

Replies

  • sflano1492
    sflano1492 Posts: 3 Member
    o6aqrnn4lif2.jpeg
    Here’s a recent photo of my body
  • sijomial
    sijomial Posts: 19,809 Member
    Keep on losing weight and keep on training.
  • sflano1492
    sflano1492 Posts: 3 Member
    sijomial wrote: »
    Keep on losing weight and keep on training.

    In a calorie deficit ??
    and how do u normally calculate your cal deficit
  • FinntheVeggie
    FinntheVeggie Posts: 74 Member
    This is a really personal decision, and it's up to you! If you have/have access to a personal trainer, they might have some advice too. We don't know you or what your goals/journey look like :) Whatever you decide, good luck!
  • sijomial
    sijomial Posts: 19,809 Member
    sflano1492 wrote: »
    sijomial wrote: »
    Keep on losing weight and keep on training.

    In a calorie deficit ??
    and how do u normally calculate your cal deficit

    A calorie deficit is how you lose weight.

    You have been losing weight so you have all the data you need, you just adjust from where you are now, you don't go back to calculations.
    To support your training better normally a slow rate of loss is best but it depends on your priorities and that's for you to decide.
  • russellholtslander1
    russellholtslander1 Posts: 285 Member
    If you continue eating a deficit in calories, you will continue losing weight. If you want to gain muscle, simply UP your protein a little, and lift to build muscle.

    You can build muscle, and lose fat at the same time.. but until you lose the fat, you won't see the muscle. You may already have some muscle from working on a farm, and simply aren't lean enough to see it yet.

    So stick to the diet.. maybe add some protein, and start working out.. and at about 170 lbs. ( about 77 kg ), you will have a BMI of 25, which is usually where you start to see muscles more clearly.

    Absent major bodybuilding, you aren't going to have huge muscle gains.. but if you get lean enough, you might be surprised how good the muscle you have looks, once the fat is less.

    You might find that if you just continue losing another 10-15 Kg.. that you look the way you want, without putting on a lot of muscle. A lean 16" bicep, looks better than one which is 18" but has a layer of fat.

    If you are worried about how work out.. it might be worth consulting a trainer.. learn what lifts you want to do for each muscle group, and how to do them, as well as how often and how many workouts a week.

    Good Luck. You are getting close to being lean enough for whatever muscle you build to start showing.
  • Retroguy2000
    Retroguy2000 Posts: 1,879 Member
    I 100% agree with the above post.

    You're making great progress. Not too fast, and it sounds like it's sustainable.

    If your lifting is in addition to everything else you're doing, you could eat back those calories, but note that won't be a lot, e.g. MFP here estimates 60 minutes of weights at 297 calories burned. For my own tracking, I choose 200 for that which is maybe low-balling, but I'd rather not eat back too much.

    Aim for about 145g protein, which is about 1g per pound of lean body mass. How much are you getting currently?
  • lynn_glenmont
    lynn_glenmont Posts: 10,106 Member
    sflano1492 wrote: »
    sijomial wrote: »
    Keep on losing weight and keep on training.

    In a calorie deficit ??
    and how do u normally calculate your cal deficit

    Yes, in a calorie deficit. At a minimum, you want to conserve the muscle you already have, rather than lose more than you have to while losing weight because you're not sending your body the message through progressive resistance training that it needs the muscle.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    sflano1492 wrote: »
    sijomial wrote: »
    Keep on losing weight and keep on training.

    In a calorie deficit ??
    and how do u normally calculate your cal deficit

    Go here:

    https://www.myfitnesspal.com/account/change_goals_guided

    And use this to pick your weekly weight loss goal at the bottom:

    34mnwlvellyc.png

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