curiousconnor

Thank you for your reply again. I hope you are well. That's the goal at the moment, I am trying to get a football coaching job too, so if that happens I would barely have time to hit the gym, possibly twice at most a week. I haven't been strict on my macros or counting calories at all, hanging my head in shame at the moment. I have had days where I binge snack. However, 80+% of the time my meals are super clean. But I think I reach my lowest protein recommendation, will try to work it out today. Just a quick update for you, I started oon 86.1KG and this morning I am still the same weight but I do feel a lot better and think I look better in the mirror. Probably in that period where I am building muscle and fat is decreasing while on deficit which is great but I was expecting a much faster progression.

You can never read too much I am going to be taking circumference measurements monthly as the scales do not always tell the whole story. I want to maximise my beginner gains and then work my way up getting leaner, stronger and bigger simulatenously but I do not want to rush the process of the second stage. Let's see how this all work out, I will probably share my transformation here in a few months.

I believe that with her reply to my post, I was very impressed with the effort she put into it. I agree with the body fat target too, as I would be happy anywhere between 8 - 13%, however its just something I set myself to be realistic. It takes very long I also agree with that to lose fat correctly and sustainably. I have seen myself in worse states before in August 2018 I was probably 94 KG of fat and in just 3 months I managed to cut out 6 KG of weight whilst building muscle and burning fat looking at around 13-15% body fat. I believe my goal is doable within 3 months with full commitment. Some would say I am at 18% body fat now but it is still shocking how I managed to put on weight and lose muscle mass. Alcohol does wonders, ruins your metabolism rate, causes you to binge it junk food and all sorts. I will be posting my transformation here in 2 - 3 months to keep you all updated. Thank you for your reply.

First of all, thank you for taking your time to write and reply. I am very grateful for this. 1) Unfortunately I just get carried away with being a young adult and forget my responsibilities sometimes so I tend to swap health for fun. But I will bare in mind now to set different goals besides physique or aesthetics. 2) I suppose that is true. What age do you stop growing and everything becomes consistent then? 3) I dont purposely bulk and cut, I just happen to let myself go and it looks like I am bulking but I am no longer strength training so I am losing muscle and substituting those muscles fibres for fat unfortunately. Lean gaining has always been my goal, to grow muscle in the cleanest way possible. 4) One of my goals is to have clothes fit me perfectly too, but I used to prefer looking good naked over having clothes fit me nicely. Correct, I am not a professional athelete, so I have nothing to stress about. 5) I am currently focusing on Chest more than other body parts but only for the first 2 - 3 weeks to get my strength there back up. Ofcourse with good form. I have been skipping leg day recently but will try to do body weights leg workout rather than actual weights as I also do not want huge legs to be able to fit in skinny jeans again. 6 - 9 months sounds like a drag. I was thinking it would be doable in 3 months at most. 6) I wasn't aware of that actually, I have always believed in body composition and genetics. Thank you again for your recommendations, I am not exactly counting calories, just eyeballing everything I eat but keeping my diet as clean as possible. I am currently doing intermittent fasting with 6 hours eating window which is a bit hard for me to get in 190g of protein but I will try my best. I do have a balanced programme but haven't been following it religiously yet because I am still experimenting with my daily routine however I will try to implement it. I am doing Push/Pull twice a week now but will need to find a day I can fit legs in there. 5 - 10 reps is exactly what I am doing now, for accessories exercise I tend to go up to 10 reps but for compound exercise I go for 6 reps or 8 reps. I do get atleast 7 hours of sleep everyday, but stress does get the best of me sometimes which causes me to binge eat and lose sleep sometimes. Thank you again Defining, I hope you have a really nice day

I will definitely be looking at some posts and forums by defining. Currently, I am just winging it thouhg I have my own programme that I haven't actually started following yet. I am going for 6 - 10 reps so I suppose that is around 70-80% of my one rep max. I will also definitely check out Greg Nuckols today at some point. Thank you Harriet

Apologies Harriet, it's my first time posting here. I have editted the post and reworded a certain things. Thank you.

Hi All, First time posting here. So I have found myself in a bit of a dilemma. I am almost 23 years old, currently weigh 86.1KG or 190LB for some of you and I am around 178CM or 5'10'' probably at 18 - 20% Body fat now. My relationship with the gym has been very complicated I have been on and off with it since I was 17, I would stop going to gym when I was happy with how I looked in the mirror and this has been going on for the last 5 - 6 years. So, I kind of know my ins and outs with it. I have had a good physique before around 10-12% bodyfat, but I recently let myself go for over 9 months now. I am looking for a quick fix to get my old physique back of which I had lost most of my strength and gained subsiquent amount of fat around my torso and legs. I just recently took up playing football/soccer 2 - 3 times a week and just got a gym membership again. What is the most efficient way to lose fat and build muscle simultaneously, I have done it plenty of times where I let myself go and I have this thing called beginners luck or what some people may refer it to as muscles memory. What sort of program should I follow, as in strength (3 - 6 reps) or hypertrophy (6 - 12 reps) or (endurance 12 - 15 reps), I used to just mix them up or have phases where I implement hypertrophy for the first 6 weeks and then do a lower rep hypertrophy around 6 reps to maintain my strength or muscle. Please kindly recommend what you think would be the most efficient way to reach my goals which is to get back down to 80KG and be around 10% Bodyfat. On a side note, I am a hard gainer for my chest it seems to grow really slow in comparision to other body parts of mine what would you recommend for this case. Also, would it be okay if I skip some leg days considering I play football 2 - 3 times a week and would like to have lean legs. PS - My body type is 63% Endomorph and 37% Mesomorph, so I tend to gain muscle easier than losing fat. Thank you and have a nice day. Many Thanks, Curiousconner