posted Tue, 03/26/2024 - 16:16
723
Looking for advice
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26yrs old I’m 5’7” 220lbs and 18%body fat. Been lifting for 12+years. I’m pretty strong for my size but not great aesthetics. I’m looking to start cutting but also don’t want to lose strength. I’ve never used anything before and looking for advice on what can help me reach my goal. I want to get down below 200lbs any recommendations for a first timer?
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As everyone has said diet of course, looks like you and I may have the same physique type, morning cardio while fasting is a huuuuuge boost. 20 minutes in the morning everymorning. Also get some green tea pills they help quite a bit.running gear at a higher bf means more sides and less noticeable gains.
Sounds like the diet has to get dialed in. Any gear would help but trust me, you wont get the most out of it until you got the diet handled. On the positive end, you can go on a recomp diet & gear that ample amount of fat towards still building a lil muscle & strength on a moderate cut.
Start with tracking your calories for a week or two and your weight as well. Average those out. If your weight is steady that average daily calorie is likely in the ball park of your TDEE. Your new calorie target should be 10-20% less or keep it simple and go on a 500 cal deficit. Better yet, clean the macros up.
Total Protein Target -> 1.5 x your lean body mass in pounds.
Total Fat Target -> 20-30% of daily calories. Sliding scale. Stay on the higher end when you are fatter & as you get leaner go towards the lower end.
Carbs -> The rest of the total calories.
Track your weight & how your lifts perform. Revaluate your calories once your weight loss or strength plateaus, opt to either cut the calories again, include some cardio sessions throughout the week, or shift the fat/carb ratio more towards the carbs.
Slow & steady changes vs yo-yo all the way. It'll lead to more stackable results and lifestyle changes. At that weight & height, you're already a unit, just do the mental gymnastics get the calories on track and you'll be closer to your goal. At that point you can think about other methods to get to the next level aesthetic wise. Too many side effects to manage otherwise at a higher BF%. Good luck!
18%might have been a little generous. Probably between 18-20% Just going off of what my personal trainer friend said. Keep in mind I don’t have a lot of fat below my waist my legs are strong but a lot leaner
anvilDefinitely generous, over 20% for sure. Still a good base but you need to get dialed in for your diet first. Get down to about 15% see where you are at before you start using gear. The sides are worse the higher your BF is.
anvilAt that height and weight at 18% you'd be a beast. Don't use anything and change your diet, sounds like you doing great.
Post up a pic if possible.
Do you do any cardio ? I would just up my game on the stair master or walking up hill on treadmill.
220lbs at 18% bf at 5”7 you must be a unit and natural ? Be interesting to see what you look like bro be able to help you more then
I do about 20-25 min on the treadmill with an incline. I’m sure I’m not the only one but cardio isn’t exactly my bread and butter and not my favorite lol. Especially after a solid lift I’m usually dogging it on cardio
Yeh thats a big guy at that height and weight natty.
Real big unit if he has that BF % right 220lbs at 5”7 and 18% is good going he must be real wide
Most people here are going to tell you to get your diet in check if you're looking to lose some body fat. All the drugs in the world can't make up for a shitty diet or poor work ethic.