10% body fat.

1st thread ever so bare with me peeps. So I'm 5 11, 178 lbs w/ 16.5% body fat. I'd like to get to 190lbs with 10% body fat. Is it possible?

08-02-2012, 02:23 AM

shred matrix/lean xtreme/cardio you'll be there in less then a month if your diet is in check!!

08-02-2012, 02:35 AM

yeah it's possible. gonna take you a while though because you have to go through a bulking process and you'll likely be much bigger than your goal of 190 in the process of building your muscle. But if you don't ever bulk you'll reach a plateau and you'll likely be stuck being smaller than you want to be. After you build your muscles up you go through cutting down on body fat to shred up. But like I said you're basically looking to gain 15-20 pounds of muscle. That !! will take a LONG time....unless you never worked out before because new starters get bigger gains due to not having much muscle to begin with. But I don't know all that much in the details of how you should go about doing that, but this is a dope youtube channel to get advice about bulking.

This is[..]uming you are trying to get there naturally. It takes a while to build lean muscle man.

08-02-2012, 04:08 AM

Thnx bro. So help me understand. How do you know when is the right time to bulk or cut? Been lifting for about 5 months now and lost a lot of fat.

08-02-2012, 05:27 AM

less than a month? Nah brah its going to take him a while, maybe you thought he was only trying to lose fat, according to the above he also wants to put on 20-30lbs of lean muscle too. If hes a beginner, he may be able to put on 3-5lbs of muscle a month durring a bulk, if hes not, hes going to max out at about 12lbs a year. so I could take him quite some time, the fat loss wont be an issue with a good diet and workout plan, the bulking up and getting big, will be a life chang and take you a while.

Im 6' 195 and 12% body fat. Trying to get to 200 and 8% and its going to take a while....

08-02-2012, 06:24 AM

Yep I'm 6'2 180 with 9.5% body fat. DIET DIET DIET. I'll eat a burger once every 6 months

08-02-2012, 02:32 PM

Originally Posted by Yung Dilla

shred matrix/lean xtreme/cardio you'll be there in less then a month if your diet is in check!!

This will add 12lbs of lbm and decrease 7%bf? [pic]

08-02-2012, 02:43 PM

Originally Posted by enetblazin4eva

This will add 12lbs of lbm and decrease 7%bf? [pic]

23# of lbm

Cmon I know your math is better than that.

08-02-2012, 02:52 PM

Originally Posted by Yung Dilla

shred matrix/lean xtreme/cardio you'll be there in less then a month if your diet is in check!!

this nicca trollin [pic]

08-02-2012, 03:04 PM

It's going to take you a year or two honestly. 22lbs of muscle is a lot. It can definitely be done. Just be patient and stay focused.

08-02-2012, 04:27 PM

So should I cut until I get to 10%? Or when should I start bulking? Shyt is confusing but I refuse to give up.

08-02-2012, 04:33 PM

Originally Posted by niceguy954

Yep I'm 6'2 180 with 9.5% body fat. DIET DIET DIET. I'll eat a burger once every 6 months

Im 6'4, 205, 8% bodyfat... the key is SPRINTING SPRINTING SPRINTING... i eat whatever i want i just stay away from sugar

08-02-2012, 05:41 PM

Originally Posted by Chris daRealist

Im 6'4, 205, 8% bodyfat... the key is SPRINTING SPRINTING SPRINTING... i eat whatever i want i just stay away from sugar

[pic]

Same thing with the weights. Moderate-Heavy weight/quick reps. Fast twitch on the muscle fibers!

08-02-2012, 06:13 PM

Pretty much next to impossible to lose body fat % while gaining weight. I'd suggest gaining more than that weight first with a clean diet, to somewhat maintain the percentage you're at now, and then cutting from there. In my opinion, it would be much easier doing it that way than losing the body fat % and then trying to gain the weight while maintaining that percentage.

08-02-2012, 06:31 PM

go look up lean gains

gaining 12 pounds of muscle without any fat is going to be a long process, but its doable if you have the patience

08-02-2012, 09:05 PM

Do a clean bulk.....the dieting afterward to lose the bf will be much shorter....

08-02-2012, 09:18 PM

Originally Posted by niceguy954

this nicca trollin [pic]

[pic]

08-02-2012, 11:08 PM

intermittent fasting keeps me under 10% without doing cardio

08-03-2012, 12:25 AM

So would you I should clean bulk for like 2 months or something and then cut again???

Originally Posted by BlueGray

Pretty much next to impossible to lose body fat % while gaining weight. I'd suggest gaining more than that weight first with a clean diet, to somewhat maintain the percentage you're at now, and then cutting from there. In my opinion, it would be much easier doing it that way than losing the body fat % and then trying to gain the weight while maintaining that percentage.

08-03-2012, 01:03 AM

Originally Posted by etherem

So would you I should clean bulk for like 2 months or something and then cut again???

There really is no one way to do it. Some people will tell you to cut first then bulk. Some will tell you bulk way up then cut. But imo you should either do a leangains style recomp or eat at maintenance for a while and see if you can't get bigger without gaining that much bf.

A lot of it is tinkering with !! and seeing how your body reacts. Just keep really good logs and stay focused.

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