plz help,how to start my journey do I cutt or bulk or maintain my tdee?pics also thx

[shneeblee808]

Age:24
Height:5'5
Weight:180lb -185lb
Bf%: im guessing... 20%-25%???
I calculated my tdee to:2,253cal












Should I start with a bulk or cut or maintain my tdee and for how long how and how should o transition from bulking/cutting/maintaining to bulking/cutting/maintaing

Please and thank you for any help

[Bio-Active]

I think you should cut. You will be surprised getting that bf a bit lower will make you look bigger and you can loose 1-2% bf each week. Do the bulk later

[shneeblee808]

How long should I cut?

[Bio-Active]

How long should I cut?

I suggest cutting till you get your bf lower than 15% at least. How long have you been training?

[shneeblee808]

Ive been lifting ever since I was 15
Im experienced and all its just the dieting I always have trouble idk if im doing it wrong or where to start u know

[Bio-Active]

Ive been lifting ever since I was 15
Im experienced and all its just the dieting I always have trouble idk if im doing it wrong or where to start u know

Your diet is off. Your going to need to get that sorted out. I suggest posting up your nutrition plan with macros to get it dialed in. There are many small adjustments that will make a big difference helping you achieve your goals

[shneeblee808]

Ok gimmie a a few minutes I will post a normal day

[hellomycognomen]

Ive been lifting ever since I was 15
Im experienced and all its just the dieting I always have trouble idk if im doing it wrong or where to start u know

I would doubt your lifting experience, from the pics you have very limited muscle mass.
Even at higher body fat percentages a person lifting for over 9 years would have more to show.
Thats just what I see, no offense intended.

You should def cut and reduce your bf% as much as possible.
You could also evaluate your workout regimen as well and make a complete change all around.

[shneeblee808]

Cuting diet plan
Cuting at 1,750 cal

Breakfast:
Frozen veggies 2cups:
Pro:6g carb:14g fats:0g

2eggs: pro:10g carb:0g fats:0g

3egg whitesro:12g carb:2g fats:9g
Meal total calories: 268cal

Workout:
2scoop wheyro:54g carb:6g fats:5g cal:300

Lunch:
1cup white rice: Pro:4g carbs:44g fats: .4g

Can tuna: Pro:33g carbs:0g fats:1.5g

2cups frozen veggies: Pro:6g carbs:14g fats:0g
Meal total calories: 435cal

Dinner:
1cup White rice: pro:4g carbs:44g fats:5g

4oz chicken breast: Pro:25g carbs:0g fats:1.5g

2cups frozen veggies: Pro:6g carbs:14g fats:0g
Meal total calories: 435cal

Snack:
2oz almonds: Pro:12g carbs:12g fats:28g cal:320

Total macros:
Pro:175g carbs:160g fats:48g
Total cals:1758

I used myfittnesspal app

[shneeblee808]

I would doubt your lifting experience, from the pics you have very limited muscle mass.
Even at higher body fat percentages a person lifting for over 9 years would have more to show.
Thats just what I see, no offense intended.

You should def cut and reduce your bf% as much as possible.
You could also evaluate your workout regimen as well and make a complete change all around.

None taken man, I meant I never focused on diet only tried working on perfecting my form with exercises through the years and after my first child like 5 years ago I only touched weights here and there and let myself go so yea not experienced sorry

[shneeblee808]

I would doubt your lifting experience, from the pics you have very limited muscle mass.
Even at higher body fat percentages a person lifting for over 9 years would have more to show.
Thats just what I see, no offense intended.

You should def cut and reduce your bf% as much as possible.
You could also evaluate your workout regimen as well and make a complete change all around.

Whats also funny is before I thought just eating chicken and protein shakes was what I needed to make gains I also ate so little to lose weight not the right carbs nor fats, I was so naive about dieting and weight lifting. What type of workout regimen would u prefer for me?

[hellomycognomen]

I would highly recommend you watch theses videos by bodybuilding legend Milos Sarcev.
http://forums.steroid.com/nutrition-...how-diet.html?

They are an excellent start, very well explained, and easy to understand and implement.

As long as you cut your TDEE by around 500 cals or so you will be good to go. Keep your proteins high 1g/lb LBM and cut the cals from carbs and fats.

For lifting you can do whatever, splits, full body, push/pull, etc. I would keep the rep range in the 8-12, but whatever you chose, just make the set intense. I always believe to work the muscle not the weight so if you have to start with low weights at first don't let your ego get in the way. I personally like to keep the rest between sets around 1min. You can follow a designed workout or build your own, just stick with it.

Here is an excellent article if you what to get scientific about it:
http://forums.steroid.com/lifting-te...pertrophy.html

-Cheers

[shneeblee808]

Thanks man really, I am starting the videos right now, of any one els have any more advice please give me all your knowledge please and thanks guys

[Bio-Active]

Cuting diet plan
Cuting at 1,750 cal

Breakfast:
Frozen veggies 2cups:
Pro:6g carb:14g fats:0g

2eggs: pro:10g carb:0g fats:0g

3egg whitesro:12g carb:2g fats:9g
Meal total calories: 268cal

Workout:
2scoop wheyro:54g carb:6g fats:5g cal:300

Lunch:
1cup white rice: Pro:4g carbs:44g fats: .4g

Can tuna: Pro:33g carbs:0g fats:1.5g

2cups frozen veggies: Pro:6g carbs:14g fats:0g
Meal total calories: 435cal

Dinner:
1cup White rice: pro:4g carbs:44g fats:5g

4oz chicken breast: Pro:25g carbs:0g fats:1.5g

2cups frozen veggies: Pro:6g carbs:14g fats:0g
Meal total calories: 435cal

Snack:
2oz almonds: Pro:12g carbs:12g fats:28g cal:320

Total macros:
Pro:175g carbs:160g fats:48g
Total cals:1758

I used myfittnesspal app

How long have you been following this meal plan?

[AngryNR3C4]

It's simple, since you use myfitnesspal. Start with a better number like 2000. Or if you do cardio 2200 or 2300.
After 1st week, when water weight is gone, start tracking how much weight you are losing per week. The less the better.
Weight is fat + muscles. I wouldn't go for more than 1 lbs loss per week, for muscle retention. Don't expect the scale to change every few days.
Lift heavy to keep as much muscle as possible and have enough protein.
I'd suggest 1-1.1 protein per pound of lean body mass for muscle retention and satiation benefits.

[shneeblee808]

How long have you been following this meal plan?

Well I just started last week monday, lost 1-2lbs from today from using this

[shneeblee808]

It's simple, since you use myfitnesspal. Start with a better number like 2000. Or if you do cardio 2200 or 2300.
After 1st week, when water weight is gone, start tracking how much weight you are losing per week. The less the better.
Weight is fat + muscles. I wouldn't go for more than 1 lbs loss per week, for muscle retention. Don't expect the scale to change every few days.
Lift heavy to keep as much muscle as possible and have enough protein.
I'd suggest 1-1.1 protein per pound of lean body mass for muscle retention and satiation benefits.

How do I find out my lbm

[shneeblee808]

Never mind so my lmb is 130 so I should be intaking 130g protein and break the rest down with carbs g and fat g?

[shneeblee808]

Also what do you guys think of me eating white rice, I figure use that as a carb in my diet because im from hawaii and all we do is eat white rice pretty much with every meal we eat white rice, I know its not as healthy as brown rice tho

[Bio-Active]

Well I just started last week monday, lost 1-2lbs from today from using this

at least you can already see you are moving in the right direction. Continue doing what your doing until your gains slow down

[AngryNR3C4]

Never mind so my lmb is 130 so I should be intaking 130g protein and break the rest down with carbs g and fat g?

Yes. I'd have that much, leave fat as it is, and shift everything else to carbs. Since fat and protein minimums are met,
you should only be worried about total caloric intake, which is fine I guess.

Also what do you guys think of me eating white rice, I figure use that as a carb in my diet because im from hawaii and all we do is eat white rice pretty much with every meal we eat white rice, I know its not as healthy as brown rice tho

White rice is great, I'd vary my carbs a little though.
Keep doing what you're doing as jim said. You're on the right track.