Cutting for newbie😶

[edgeplayer]

Furthermore...

22/23% bf at your weight is equivalent to about 15kg or 33lbs of fat. You want to drop 10% of that, which is equivalent to 6.7kg or about 15lbs. A pound a week isn’t impossible but it won’t be easy. I’m not sure how your physique looks at your height or what would be an ideal weight at your height, but it seems fairly normal. After losing the 10% you’ll be at 60kg or 132lbs. That’s about my girlfriends size and she’s about 2 inches shorter than you and has a bf% typical of a woman, which is about 18%. I would suggest you keep building muscle and trying to make gains, but at the same time include fasted cardio and carb cycling. This way you can gain muscle and burn fat at the same time.

Hi
I change my diet...
I'm 149 lbs
For losing weight i need deficit my Calories(-500 calories)
So I'm eating around 1700 calories...
200 gram protein (500gram chicken breast + 4 whole egg + 30 gram whey protein)
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75 gram carbs
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55 gram fat.
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And I'm not in really good shape
My lean body mass is around 120lbs
If I be I have good workout and good diet after reaching 12/13 bf I will be like zombie?����

[B.Corgan SMP]

Hi
I change my diet...
I'm 149 lbs
For losing weight i need deficit my Calories(-500 calories)
So I'm eating around 1700 calories...
200 gram protein (500gram chicken breast + 4 whole egg + 30 gram whey protein)
-------------------------------------------------------------------------
75 gram carbs
-------------------------------------------------------------------------
55 gram fat.
-------------------------------------------------------------------------
And I'm not in really good shape
My lean body mass is around 120lbs
If I be I have good workout and good diet after reaching 12/13 bf I will be like zombie?����

Dude just eat to build muscle you can recomp.

[edgeplayer]

Dude just eat to build muscle you can recomp.

i read about recomp and its interesting
so i calculate my calories
I need 2,258 Calories/day to maintain weight
so on workout days eating 2443 calories
and on non-workout days eat 1600 calories
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breakfast :
2 whole egg + 50 gram ladymil (suppelment for pregnant women...vitamins+minerals+carbs+PROTEINS ...)
25 gram protein
25 gram carbs
15 gram fat
250 calories
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pre-lunch
50 gram peanut
14 gram protein
25 gram fat
250 calories
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lunch
100 gram lentils
26 gram protein
20 gram carbs
350 calories
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next meal
50 gram(ladymil)+25 gram peanut
20 gram protein
25 gram carbs
24 gram fat
calories 325
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dinner
100 gram chicken breast
30 gram protein
150 calories
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and last meal
25 gram peanut+ 50 gram powder ladymil
20 gram protein
25 gram carbs
24 gram fat
calories 325
---------------------------------------------------------------------
calories:325+150+325+350+250+250=>>>1650 calories
protein : 133 gram
carbs: 75 gram
fat : 76
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and on workout days
i will add 100 gram oats + 1 liter milk
50 gram protein
23 gram fat
111 gram carbs
calories 793
-------------------------------------------------------------------------
so is it good diet for recomp or not?

[Mma67]

Dude just eat to build muscle you can recomp.

Exactly. I agree with this ^

Don’t complicate your life too much. Personally I’m pretty much always on a recomp diet. Eating more on lift days and less on rest days. Timing my meals for optimal caloric use.

You definitely seem to have it all planned out very well. Just plan to eat at maintenance or higher on lifting days to build muscle, and a calorie deficit on non lift or cardio days. You might not see a big change on the scale but you will start to see your body harden and become more defined.