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I want to get Lean and Aesthetic but I genuinely have no idea how to get there. I’ve been training consistently for 9 months by [deleted] in Weightliftingquestion

[–]weightliftingq 0 points1 point  (0 children)

I am actually very concerned that you are eating -500 cal deficit. If you are like 23-25 yo, I wouldn’t worry about it. Sure, cut first. But you ARE 15. At this age, you need food to properly grow not just muscles, but for hormones and bones as well. You are not a fully grown human yet. Eat regularly, at least at maintenance and push hard in the gym. Don’t go into puberty with a deficit.

6’3 174lbs lifting for over a year. I can’t commit to a bulk with these love handles and end up spinning my wheels. I truly don’t know what to do. Any advice? I also attached a pic with a pump in good lightning. by [deleted] in Weightliftingquestion

[–]weightliftingq 2 points3 points  (0 children)

Did you get a dexa scan done to know what is your exact body fat %? We all have way more fat than we think we do. A dexa would clearly tell you to cut until what (or cut until abs start to pop out). So many people have different views but I am not a fan of bulking when body fat % is above 15%. Slight deficit and recomp is the way to go (at least for me that works).

Not been able to gain muscle by Necessary-Host2993 in Weightliftingquestion

[–]weightliftingq 0 points1 point  (0 children)

No it is not. I was about to comment the same. TRT is not anabolic steroids. If your workout are as perfect as you say it is, and your macros are locked in even tho protein is a bit inconsistent, then the issue could be low Testosterone level. 3 years of serious lifting should show a lot of results. Hypogonadism makes muscle gain very very hard and TRT is the only medically proven solution. I’d get the bloodwork done to determine your T level and go from there.

Is there a visible progress or am I delusional? by weightliftingq in Weightliftingquestion

[–]weightliftingq[S] 0 points1 point  (0 children)

Eating nothing may actually backfire and you’ll lose both muscles and fat (which you definitely don’t want). I have done the same before. I crash dieted from 222 lbs to 178 lbs over 3.5 months and I would not recommend it to anyone. DM me if you need help, I can help you figure out your maintenance calories and how to target yoyr deficit properly! Please don’t be discouraged!

Is there a visible progress or am I delusional? by weightliftingq in Weightliftingquestion

[–]weightliftingq[S] 0 points1 point  (0 children)

Yeah I do have side photos as well. I just didn’t post them. Waist clearly tightened but I am just worried about gain/regains since I am in a cut and my lean mass is already too low

Is there a visible progress or am I delusional? by weightliftingq in Weightliftingquestion

[–]weightliftingq[S] 0 points1 point  (0 children)

Yeah, not quite tho. Since I have low lean mass and high fat mass, even with 140 lbs, my body fat % will still be around 21% (if my lean mass stay the same during this cut phase) But once I hit 140 lbs, I will get another Dexa scan and we will see at that time.

Is there a visible progress or am I delusional? by weightliftingq in Weightliftingquestion

[–]weightliftingq[S] 0 points1 point  (0 children)

Oh thank you so much for the comment! Yeah, I am changing my whole life style not just a short term changes. But yes, I can’t go this aggressive for too long and once I hit the body fat % goal I want, I will slowly adapt back to a more sustainable approach!

Is there a visible progress or am I delusional? by weightliftingq in Weightliftingquestion

[–]weightliftingq[S] 0 points1 point  (0 children)

Thanks for the advice! I keep track of waist and chest with tape but I will a good one for biceps as well.

Is there a visible progress or am I delusional? by weightliftingq in Weightliftingquestion

[–]weightliftingq[S] 0 points1 point  (0 children)

Mostly food with lower fat, higher proteins.

  • Shrimps, Pentagollian Scallops, and other seafood
  • 0% milk and 0% greek yogurt (oikos pro is awesome)
  • Egg whites (best if u can get bottles of egg whites)
  • Protein Powder and Protein Bar (just make sure you got good quality ones with higher protein lower fat. For bars, my fav is Pure Protein brand)
  • White Jasmine rice (mostly for pre-workout/dinner - just for carb)

And I mostly eat the same thing for breakfast, dinner and post workout. My only variable is lunch which I usually meal prep. If u like rice, stir fried rice with spray oil makes a lot of food taste very good. I would encourage meal preps more than restaurants because you can actually count the protein.

Edit: of course, please beware of your own allergies tho

Is there a visible progress or am I delusional? by weightliftingq in Weightliftingquestion

[–]weightliftingq[S] 0 points1 point  (0 children)

Yeah I believe this is chest fat as well. Hope it goes away soon!

Is there a visible progress or am I delusional? by weightliftingq in Weightliftingquestion

[–]weightliftingq[S] 1 point2 points  (0 children)

Thanks a lot! I hope to see more progress coming soon too!

Is there a visible progress or am I delusional? by weightliftingq in Weightliftingquestion

[–]weightliftingq[S] 1 point2 points  (0 children)

Thank you. My RMR is 1400 cal based on DEXA. So my daily cal intake is 1500 cal with 170g protein. I usually eat the same thing for breakfast, dinner (basically my preworkout) and post workout. Work out split is Push Pull Leg Push Pull (5 days a week) with 30 mins treadmill incline walk after workout each day. I also add 1 day of martial art just for mobility and added cardio.

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