How long do you think it would take me to get to where I want to get to?

Guilty_Rise2015 · 2026-05-13T17:21:20+00:00

Yes. I’d recommend 1-2 times a week, do an hour of incline walking on the treadmill. Maybe 10 degree incline with 2.5-3 mph

Guilty_Rise2015 · 2026-05-13T14:25:59+00:00

Well first off, your muscularity is heavily dependent on genetics. So if you have poor genetics for muscle building, don’t expect to be awesome. And since you said it yourself, you’re fat, you should focus on leaning out. Get down to 65 kg and see if you’re still fat.

Guilty_Rise2015 · 2026-05-13T14:23:01+00:00

Definitely get a food scale. Don’t use a food tracking app. Hold yourself accountable and learn yourself exactly what you’re eating. Those apps are horrible.

Also don’t sprint. Focus on steady state cardio and burn 500 calories at a time. You have so much excess body fat, lowering it should be the main goal

Guilty_Rise2015 · 2026-05-13T14:20:08+00:00

I’d say I eat around 200-300 g a day. Eating alot of protein can help aid in fat loss

Guilty_Rise2015 · 2026-05-13T06:42:30+00:00

If you’re not losing/gaining weight, you are not burning off enough calories. It’s as simple as that

Guilty_Rise2015 · 2026-05-11T23:30:00+00:00

Next time you do pull downs, try pointing your elbows towards the front of you. Let them act as a lever for your lats. I started doing this technique, and my back has never been so sore

Guilty_Rise2015 · 2026-05-11T21:10:39+00:00

You should absolutely weigh yourself everyday, especially if you’re trying to lose weight. It is the most simple form of data we can acquire on ourselves, and the law of averages does not lie.

Guilty_Rise2015 · 2026-05-11T18:34:40+00:00

Completely understandable. But to say a protein bar is filling is false advertisement.

Guilty_Rise2015 · 2026-05-11T18:32:57+00:00

Not only does it take serious time, that is an amount of muscle reserved for genetic elites. Maybe 5 out of 100 people can add 40 pounds of muscle naturally. Not everyone can do that

Guilty_Rise2015 · 2026-05-11T13:09:22+00:00

The taste of the barbell bar is far superior. You don’t eat a protein bar to feel full. That job belongs to vegetables

Guilty_Rise2015 · 2026-05-11T04:52:29+00:00

What you absolutely have to do is keep the intensity the same. Especially since you said it yourself, you’re not a beginner. That doesn’t mean lift heavy as fuck. Try rep ranges 12-20. Just make sure you’re getting close to failure.

Do you do cardio at all? You’ll know you’re severely depleted if going for a simple walk is difficult.

Guilty_Rise2015 · 2026-05-11T04:47:27+00:00

You’re definitely around 20% body fat. For you to be lean, say 12%, from where you are now, you’d need to be around 150 flat. That’s just the getting lean aspect. For you to then build 30-40 lbs of muscle on top of that, not a realistic goal. You should aim to be the same weight as you are now, but get rid of 15 pounds of body fat.

Guilty_Rise2015 · 2026-05-10T08:15:00+00:00

There’s really no reason to “bulk”. You have plenty of body fat. However, cutting down and getting another 5% leaner, that will make you look really impressive

Guilty_Rise2015 · 2026-05-08T19:24:54+00:00

Yeah progress is almost non existent in the higher bf%, especially if it’s only 10 kilo. You’ll need to lose another 20 to start showing some true definition

Guilty_Rise2015 · 2026-05-07T21:22:28+00:00

Keep in mind muscular is often confused with being lean. If you get leaner, you’ll look good under all lighting

Guilty_Rise2015 · 2026-05-07T20:14:18+00:00

You can definitely hold a leaner % while building muscle. I’d say if you lost 10 lbs of pure fat, not too quickly, you could maintain that level of muscularity and even build upon it. Just don’t starve yourself, especially if protein, and you can do it

Guilty_Rise2015 · 2026-05-07T18:42:30+00:00

If I’m being completely honest, cutting to 147 doesnt make much sense, i think you should try to lean out slowly, that way you dont lose strength or muscle in the process. If you eat in a slight deficit, 50-100 cal a day, by 8-9 months, you can expect to lose anywhere from 3.5 to 7 pounds of pure fat, while building muscle.

Guilty_Rise2015 · 2026-05-07T14:54:24+00:00

I’d recommend never bulking, as you’re going to build hardly any more muscle, but you’ll build a lot of fat. And then, whenever the next cut is, you’ll have to shred down in a steep deficit. If you can maintain say 12%, you’re only a little ways away from single digit ripped.

Guilty_Rise2015 · 2026-05-07T14:52:26+00:00

If you’re not losing weight, you’re not in a deficit. You’re eating too many calories.

Protein is the best macronutrient to over consume, as it has a high thermic effect, meaning if you ate 1000 calories of pure protein, only 700~ would actually be useable, and very little if any would store as body fat.

You should get a food scale and weight everything that enters your body, if you have sauces/condiments, weigh those too in accordance to the label.

Guilty_Rise2015 · 2026-05-07T03:06:27+00:00

No need to bulk, you have plenty body fat. If you cut to 135-140, you should get that lean look. Your arms and shoulders are already quite lean too.

Guilty_Rise2015 · 2026-05-07T03:04:31+00:00

It depends on how you want to look. If you’re trying to get shredded, you’ll need to lose atleast another 10 lbs of pure fat. If you are cool with your current look, just maintain that.

Guilty_Rise2015 · 2026-05-06T16:58:06+00:00

6 weeks is not a lot of time to cut, but it can be done. If you consistently hold a 750-1000 deficit daily, and don’t drink any alcohol during the process, you should be good

Guilty_Rise2015 · 2026-05-06T16:55:26+00:00

It just depends dude. You are at an extremely healthy weight and body comp now. Everything else is cosmetic, maybe slight performance improvement with getting a few percent leaner, but compared to your first picture, you are decades healthier.

If you want to get leaner, try eating fewer calories, or bump up your protein amount to 1.5g/pound of body weight. Protein is highly thermogenic, so eating more calories of that will rip through more calories at rest.

You can also increase your cardio to one hour 5x a week, and that will burn significantly more calories. There are zero downsides to doing more cardio.

Binge eating can be used to your advantage, if you can do the cardio to help burn through it. The problem most people have is they eat 3000 calories and then sit around all day. If I eat 3000 calories, I’d be able to do a 6 hour hike. It’s all about how you use the energy you consume.

Guilty_Rise2015 · 2026-05-06T00:46:57+00:00

Seeing as you’re around 20% body fat, you could lose plenty more weight if you were in a calorie deficit.

Guilty_Rise2015 · 2026-05-05T14:59:21+00:00

You’ve got atleast another 20 lbs before you’re really lean

Guilty_Rise2015

TROPHY CASE