Can I lower bf as well as bulk??

K

KingDamian

0
Hey guys,

Age: 30
Height: 5'11"
Weight: 156 lbs / 71 kg

I'm wasnt planning on cutting for a few months or so as I havent been bulking too long but currently have a bit of a dilema!

Now I have been bulking for about 6 weeks but more intensly over the last month (with an increase in protein and calories) and have started to see some slight good results. Now one thing I have noticed is a slight increase in bf (now roughly 20% according to an online calculator) but I am a very slim person so do still look skinny really. This is a bit frustrating as I am really keen to keep my bf down as much as possible as I have a nice holiday to Thailand planned for June.

My first question is, if I did want to slightly lose some body fat in time for my holiday at the beginning of June would I have to forget about my bulking until I return? Or as I have only just started weight training 2 months ago, could I expect to still put on some muscle bulk as well as keep my bf down?

I currently only do 10 minutes of cardio 3 times a week before my weight training and a football (soccer) match once a week. Should I slightly increase the cardio until after my holiday or just watch the calories etc?

What are usual realistic timescales to lower bf?

Also based on my height and weight, do you think 170 lbs is a realistic weight goal in the next year?

Thanks for any help and advice you can give.

Damo
 
KingDamian said:
Hey guys,

Age: 30
Height: 5'11"
Weight: 156 lbs / 71 kg

I'm wasnt planning on cutting for a few months or so as I havent been bulking too long but currently have a bit of a dilema!

Now I have been bulking for about 6 weeks but more intensly over the last month (with an increase in protein and calories) and have started to see some slight good results. Now one thing I have noticed is a slight increase in bf (now roughly 20% according to an online calculator) but I am a very slim person so do still look skinny really. This is a bit frustrating as I am really keen to keep my bf down as much as possible as I have a nice holiday to Thailand planned for June.

Dont forget online calculators are just an estimate, but are not very accurate.

My first question is, if I did want to slightly lose some body fat in time for my holiday at the beginning of June would I have to forget about my bulking until I return? Or as I have only just started weight training 2 months ago, could I expect to still put on some muscle bulk as well as keep my bf down?

Realistically, yes its better to choose one or the other. People who are new to lifting can do both up to a certain point, but one is working against the other, so its better to either bulk or cut.I currently only do 10 minutes of cardio 3 times a week before my weight training and a football (soccer) match once a week. Should I slightly increase the cardio until after my holiday or just watch the calories etc?

It all depends on what your goals are. You can either reduce calories to maintenance and add in a session or cardio, preferably longer than yours try to aim for 30-45 minutes or you can do HIIT for 15-20. Eventually though you will probably need more cardio.
What are usual realistic timescales to lower bf?

It all depends on how strict your diet is and how big your deficit is. Remember as well though that you do not want to lose muscle when you cut, so dont forget to hit the weights hard, and get your protein.
Also based on my height and weight, do you think 170 lbs is a realistic weight goal in the next year?

well lets say you cut down to 150. 170 is the next year is possible, but will be very hard to pack on 20 pounds of muscle. Sure you can do it, but id aim for about 10 pounds of muscle per year. You would be suprised how big of a difference 10 pounds of lean muscle makes.Thanks for any help and advice you can give.

Damo
Click to expand...

For your workout, just stick to a fbw and hit your compounds, and you will see great success as long as you stay dedicated to your training and diet.

Squats
Deadlifts
Bench Press
Rows
Presses

I hope this helps. Im no expert, but those are just some of the basics. If you have any more questions feel free to ask. Also remember to read around the forums, its a great place for information.
 
online calculator? Can you explain this? Is it somewhere you punch in your height, weight and age and it "predictes" your BF%?

You might not be adding and BF at all.

It is entirely possible to burn fat and grow muscular mass using proper nutrition.

-Rip
 
rip said:
online calculator? Can you explain this? Is it somewhere you punch in your height, weight and age and it "predictes" your BF%?

You might not be adding and BF at all.

It is entirely possible to burn fat and grow muscular mass using proper nutrition.

-Rip
Click to expand...

Yes if you punch in your height, neck measurements and waist measurements (around naval area) then it predicts your BF%.

I was aware that this wasnt going to be particularly accurate but I have too much bf visually so I don't need any sort of reading to tell me I need to lower my bf%.

So you say it is possible then? Do I need to be doing anything different or is it entirely down to be very strict with what you are eating?

The fact that an online bf calculator isnt accurate isnt really important to me but any more advise about my situation would be welcomed greatly.

Thanks.
 
rip said:
online calculator? Can you explain this? Is it somewhere you punch in your height, weight and age and it "predictes" your BF%?

You might not be adding and BF at all.

It is entirely possible to burn fat and grow muscular mass using proper nutrition.

-Rip
Click to expand...


As possible as it may be, it would take years of "proper nutrition" to do both and get results that would barely show. If I were you I would choose one or the other. especially if you need to do a serious bulk or cut.
 
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