BF 23% What should i cut down too ?

[projectaero]

Hey guys,
Just wanting to get your opinion on what size i should cut down too.
I have given myself from today to December 15th to cut down before i start a bulking phase.
As i dont wanto start bulking now as i have a high bf%

My pic located here:

http://img244.imageshack.us/img244/716/bbmh0.jpg

As you can see in the last pic (Side Triceps) the gut i have on me, Sorry i havent got a front relaxed shot forgot to take that photo.

Here are my specs:
Age 22
Height (cm) 178 5'10
Weight (lbs) 176
Bf% 23
Fat 41
LBM 135

What i am wanting to know tho is when will be the correct time to clean bulk.
I have thought of going down to 155 pounds then bulk or 15% bf but i am unsure.

Any help would gladly be appreciated.

 

[zootroid]

That's 23% BF? @_@ I'm a twig and only that big lol. I wonder what mine is.

 

[Seanp156]

How long have you been weight training properly, eating right, and doing cardio? If it hasn't been long (less than 6 months or so) just making the change to being healthy will help you put on some muscle, and lose some fat (beginner's gains) as long as your diet and training routine are in check.

 

[SuperFlex]

15% would be perfect... I'd focus on adding lean muscle if I were you. In doing that you'll get a better idea of where you want to be. Who knows, bulking up may even get you there without focusing on it. You also burn more fat/calories with more muscle mass...

 

[projectaero]

hey,
yer its a hard descision cause as you can see from the last pic how much fat i have around my waist thats where the problem lies, i sucked in my gut to do a rough bodyfat estimate and it worked out at 14% so im thinking thats a good place to get too.
Cause with the HST workout i aint lifting heavy yet, i am working my way up so its a bit difficult.

 

[SuperFlex]

hey,
yer its a hard descision cause as you can see from the last pic how much fat i have around my waist thats where the problem lies, i sucked in my gut to do a rough bodyfat estimate and it worked out at 14% so im thinking thats a good place to get too.
Cause with the HST workout i aint lifting heavy yet, i am working my way up so its a bit difficult.

You can cut and bulk at the same time my man... Anyone who says otherwise is wrong.

 

[projectaero]

how to you cut and bulk.
do you cut and lift heavy
or bulk and lift heavy but lower daily calories.

 

[SuperFlex]

how to you cut and bulk.
do you cut and lift heavy
or bulk and lift heavy but lower daily calories.

The way I did it was simple. I trained... That's the BIG secret. Just be consistant on both ends. Train hard and do cardio 3-4 a week. That's all it takes man. Obviously you want to have a good diet, but you're not heavy enough to need to specialize it. Just eat a well balanced and healthy diet that's within your calorie range. Honestly there's no need to worry about exact calories either. Just have an idea of how much food you need to be taking in and stay close. I promise you I went from being pretty fat to very impressive indeed. It happened fast too. Good luck.

 

[Double D]

I would say your BF would be more around 19 or so. But I guess it doesnt matter. If you take 2-3 months and diet perfectly you will be happy with the results. It is certainly not easy, but you can make it happen.

 

[projectaero]

Hey guys hows it going.
Thanks for all the help in regards to my BF% and what you think i should do.

I have taken some relaxed shots to give you a better understanding of my weight and advice you think i should take on board.

My Photos

Any help is great
Cheers

 

[goandykid]

.5

 

[projectaero]

.5?

 

[goandykid]

.5%

Do It.

 

[projectaero]

what do you mean .5% ?
Anyone else got any ideas ?

 

[Tom_B]

Focus on your diet. Don't be too concerned with 'cutting' at this stage.
I'm guessing you don't have alot of training experience and your still fairly new to all this?
You would be amazed at what can happen if you just clean up your diet, focusing on clean foods high in protein/EFA's/fibre and packed with vitamins and minerals. Read Jodi's 'Guide to Bulking, Cutting and Maintenace' sticky at the top of this sub-forum. Get your diet and training in order (3-4x the weights {depending on how relativly new you are to this ..} per week and about 2-3x a week for cardio). Read the stickies, make yourself a diet and post it here to be critqued. Go to the Training forum, post your current training split and the exercies along with your goals and let them help you.
Don't concern yourself with 'cutting' at this stage, at your present state just getting your diet/training under control, you can recompose your body (drop body fat and gain LBM).
PS .. a good range that people like to start bulking is around 10-13% .. some start even when their 15% .. but remember the leaner you are before you start a bulk, the more quailty LBM gains you'll recieve.

 

[assassin]

you are not 23% bf at all .....you are between 16% - 20% maximum ..... and you are skinny fat ... you must start weight training while eating around your maintanance without any severe calorie restriction , just start to eat healthy and put good food choices .... i'd say start your diet with something near this ( 30% / [40-50%] / [20-30%] ) pro / carb / fat....

in the first month or two you'll lose fats and gain muscles even if you eat a little above your maintanance ...... (as you are still a beginner) , so having a good diet will help you transform your body ....

 

[tucker01]

Focus on your diet. Don't be too concerned with 'cutting' at this stage.
I'm guessing you don't have alot of training experience and your still fairly new to all this?
You would be amazed at what can happen if you just clean up your diet, focusing on clean foods high in protein/EFA's/fibre and packed with vitamins and minerals. Read Jodi's 'Guide to Bulking, Cutting and Maintenace' sticky at the top of this sub-forum. Get your diet and training in order (3-4x the weights {depending on how relativly new you are to this ..} per week and about 2-3x a week for cardio). Read the stickies, make yourself a diet and post it here to be critqued. Go to the Training forum, post your current training split and the exercies along with your goals and let them help you.
Don't concern yourself with 'cutting' at this stage, at your present state just getting your diet/training under control, you can recompose your body (drop body fat and gain LBM).
PS .. a good range that people like to start bulking is around 10-13% .. some start even when their 15% .. but remember the leaner you are before you start a bulk, the more quailty LBM gains you'll recieve.

I agree. It is amazing what a clean diet can do in a body transformation.

 

[projectaero]

from those pics, the only fat on me is around my waist.

My weekly regime is:

Mon Workout
Tue HIIT
Wed Workout
Thu Muay Thai
Fri Workout
Sat HIIT
Sun Rest

is that okay for cardio and weights ?

 

[Tom_B]

That depends. Those 'workouts' could be anything. Take your routine and go to the training section. Post your weekly regime like you did her except explain what your workouts are
eg.
Mon -> Workout (full body 4 x 6-8 with 1:30RI's)
Squats -
Military press
Single leg DB SLDL

and so on and on.

Do that for each your workouts and I'm sure someone there (cowpimp or P-funk espically) can help you out.

As for here .. Like I stated Read Jodi's sticky at the top of this sub-forum. and come up with your own diet and post it here in this format
Meal 1 - 8:30am
1 cup of egg whites
1/2 cup of old faishioned oats
100G strawberries
1 TBSP of olive oil

And so on and so forth.

Do that for each of your meals. And someone here will critque it and fine tune it for you.
That's all the advice we can give you for now. Go do some research and come back and we'll take it from there.