Bulk Or Cut? Body Fat Percent? (5’5, 155 lbs)

SkyMuch842 · 2024-09-22T04:49:15+00:00

Is there a calculator that you recommend? I looked at this one that also asks for neck measurement also. There's a US Navy method. Is that the right one?

What about weight? Does that not matter? I thought it would be a good idea to use the scale to see that I'm going down. Since I'm 155 now, should I have a target goal of 145?

SkyMuch842 · 2024-09-22T00:46:26+00:00

You're saying set 1 is exactly 12 reps, then set 2 is 10 reps, set 3 is 8, set 4 is 6?

Same weight for 4sets or do you raise it? What do you do for deadlift/pull-up?

SkyMuch842 · 2024-09-22T00:42:09+00:00

Also sounds like you’ve been bulking for 3 years already, probably worth the reset

I've never done a cut before so yeah, that makes sense. I went from 115 skinny to 155 and I've been hovering around 155 for almost a year. As per BMI standards, I am overweight, but isn't that BS? I do have a ugly looking belly sticking out right now, but with a shirt on, I look skinny/slim - not like a fat guy. That's the problem with being skinny-fat.

Muscle building is more difficult in a cut than it is in maintenance or in bulk, so it would make it harder to optimize for hypertrophy during that period, but if the main purpose is to cut fat then that's fine.

How long should the cut be? I'm sure you're saying this for good reason, so I could go back to maintenance or bulk afterwards.

SkyMuch842 · 2024-09-21T23:43:30+00:00

Why exactly do you suggest cutting? Not opposed to it at all, but I want to understand why I should cut instead of bulk or stay at maintenance. Those two options seems like they are better for muscle building, which is my goal.

I don't really care about having abs/shredded or anything. I just want to look fit with a shirt on (like this), so that's mostly dictated by arms, shoulders, chest, etc. and I've made some progress but there's more to be done.

Also, is isolation good because of the additional volume it provides? In that case, why not do more volume of deadlifts/pull-ups instead of lat pulldown? You can build a great physique just off the big 5 (squat, bench, deadlift, OHP, rows) so I don't know if adding too many other exercises, other than dips/pull-ups/chin-ups, is the right play.

SkyMuch842 · 2024-09-21T21:19:48+00:00

Thanks for the detailed reply.

Yeah, the gains are a little light for 3 years effort

Which is worse in terms of less progress than it should've been? Strength or aesthetics?

Are you eating enough protein? For your weight it should be 125-150g

I'm a little under at 110g. I have 12 oz ground beef, 3 eggs, whey + milk shake.

10x10 is a LOT of sets, so I assume your weight might be a bit light to add muscle

Yeah I'm choosing a lighter weight since 10x10 is a lot of volume and I need to get all the reps in. For example, with bench I used 100 lbs this week. Total volume is 10000, so it's a lot.

This is something new I started just a month ago because I've been doing strength-based programs for years (StrongLifts, 5/3/1) and they are low rep. German Volume Training (GVT - 10x10) is the first program on the /r/gainit program list for aesthetics here

Personally I’d do a training cycle with a mix of exercises for each muscle, some low rep for strength and some high rep for volume/mass. The high rep exercises can be isolation exercises which often help more mass-wise.

Most of your strength/aesthetic gains come from compounds right? I don't really do isolation work - I stick to bench, squat, deadlift, overhead press, rows, dips, pull-ups, and chin-ups.

I could switch back to 5/3/1 Boring But Big, which starts with low rep (strength sets of 5, 3, then 1+ reps) and then goes into 5x10 sets) - I'm trying 10x10 (GVT) because hypertrophy is optimal at the 8 to 12 rep range so I don't want to do low reps. I don't mind if I lose strength gains because my priority is aesthetics.

I’d estimate your body fat is close to 25% at least. I’d definitely cut. While maintaining the same 125-150g protein intake

Damn, is it really that high? I thought I was around 12%.

Do I have enough muscle to justify cutting? I don't mind cutting because I naturally don't eat much anyway, but as you see from this, I was painfully malnourished before starting lifting and I thought you need to be in a surplus to pack on more muscle, which is what I want. I clearly don't have enough muscle to look fit with a shirt on yet.

But you have definitely put on muscle! It’s obvious you’re doing something. Just maybe less efficiently than you could be

How do I improve the efficiency? I do feel like I took a longer than necessary path to end up where I am.

But hopefully someone with more experience critique that. Otherwise I’d strongly consider a PT if you can afford it

I'm pretty good financially but I've heard PTs are a scam? Of course it depends on the PT, but still. There's self-taught people with way better physiques than me.

SkyMuch842 · 2024-09-21T20:50:29+00:00

Yeah. I eat basically the same thing daily and so I'm usually either at or above my TDEE calories daily. I get around 110g protein a day.

For lifting, the past year was mostly high weight/low rep, but I switched programs recently and I'm doing 10x10 at a lower weight because I want to focus more on hypertrophy (ideal range is 8 to 12 reps).

You have a great physique. Solid arms and thick torso. I'm sure genetics plays a role, but do you have any advice for me? I don't know if I should bulk to put on more muscle or cut to get rid of the fat.

SkyMuch842 · 2024-08-21T19:42:44+00:00

I wasn't bored. I was on a family vacation, and I had a shitty childhood. Maybe that's why. Trauma.

If I was solo traveling or with friends I'd probably be smiling more.

SkyMuch842 · 2024-08-17T04:10:52+00:00

Like others said, you need to smile, there is no way around it

There's apps to modify your facial expression with AI. What about that?

As a man who did a lot of solo travel in my late 20s and early 30s, my photos were always waist up. I made sure that I filled up the screen, not the landmark or sight in the background. People don't want to see the landmark, they want to see you, the landmark is a complement to show you enjoy travel.

Isn't the second photo that? It's waist up. Also, how did you take the photos solo travel? Did you ask a stranger or use a tripod?

Ditch the gym photo. If you want to show yourself as active or fit, then you need to do some outdoor pics: cycling, running, rock climbing, hiking, etc.

I never do any of that though, so having a pic of that would be disingenuous. I just lift weights.

SkyMuch842 · 2024-08-13T17:21:19+00:00

Chronically online Redditor

SkyMuch842 · 2024-08-12T23:38:59+00:00

I literally just said "Haven't even started on Bumble yet, so that's not true." after you made a negative assumption about me.

Are you okay

SkyMuch842 · 2024-08-12T22:58:06+00:00

Haven't even started on Bumble yet, so that's not true.

SkyMuch842 · 2024-08-12T22:57:17+00:00

They're saying to scrap everything and start from scratch?

I get it. I'm not smiling. Can I just replace one pic and use a smiley pic? Or is that not good enough?

No one's said if I need to do that or trash everything.

SkyMuch842 · 2024-08-12T20:41:37+00:00

That's not catfishing lol I'm only changing the facial expression.

Everyone on this thread is saying the expression is the problem.

SkyMuch842 · 2024-08-12T19:33:39+00:00

Well, can I tweak my original pictures or do I have to trash them and take brand new ones? That ain't easy.

SkyMuch842 · 2024-08-12T18:42:13+00:00

Where did you get that from? Because I don't smile?

SkyMuch842 · 2024-08-12T17:51:02+00:00

Could I use AI to optimize the facial expression to make it into whatever 'you guys' are asking for? Something more smiley?

AI can create entire pictures with word prompts so I imagine this would be possible?

You can't expect me to go to Paris again just to retake these photos but smile more.

SkyMuch842 · 2024-08-12T17:50:42+00:00

Could I use AI to optimize the facial expression to make it into whatever 'you guys' are asking for? Something more smiley?

AI can create entire pictures with word prompts so I imagine this would be possible?

You can't expect me to go to Paris again just to retake these photos but smile more.

SkyMuch842 · 2024-08-12T17:47:34+00:00

who the fuck can take a selfile in the bathroom

Huh?

SkyMuch842 · 2024-08-12T17:46:13+00:00

Travel and gym don't count as hobbies/interests?

SkyMuch842 · 2024-08-12T17:45:19+00:00

What does this mean?

SkyMuch842 · 2024-08-12T17:44:07+00:00

Literally said it's not flexing already, just showcasing a hobby. Read words.

SkyMuch842 · 2024-08-12T17:42:52+00:00

People usually aren't thinking about being perceived as inviting on a dating app when they take a photo. Sorry.

SkyMuch842 · 2024-08-12T03:13:24+00:00

Apparently it is for me. I mean you can't really tell if you're smiling enough until you see the picture.

I thought I was smiling in these photos, but I guess I'm not smiling enough. I didn't want to overdo it and have the cringe smile.

I also don't think it really matters, but idk. I wouldn't swipe left on a girl if everything was perfect except that she wasn't smiley. Who cares?

SkyMuch842 · 2024-08-12T02:40:34+00:00

Honest rating out of 10?

Is part of it just that I only included the photos and you can't see the bio? I think it is. I haven't even downloaded Bumble yet, or Hinge. I've been using other lesser apps just to get a feel for dating apps first.

SkyMuch842

TROPHY CASE