hey guys,
take a look at the pic and read below, any advice is appreciated. bf est.!?!!
I am a 6'2 25ry old, 161pd/73kg guy currently living in Taiwan (from Canada), my body fat is about 11 percent, last tested at the gym a week ago, and I am a very lean and lanky person who has about an inch and a half of fat arond my belly and in love handles. No ones can even tell becuase of my body type.
I have been cutting for about a month and a half now down from 77kg. I went really hardcore at first with two 30-45 mincardio sessions hitt and low impact a day or a cardio session and weight, usually 5-7 days a week. Since then i have trimmeed it down to about 6days a week, three lifting and about 4-6 sessions of cardio.
My diet is clean, about a solid 50protien/30carb/20fat, I have recedntly upped my carbs, before it was about 20carbs and 30fat, and they are usually spaced throughout the day in sized of 3-400cal per meal. On fitday i usually hit around 1800-2000 a day.
My lifting has become really weak, i have moved to circut triaing becuase I have no energy to lift heavy, so i do three non stop circuts for my weights.
My problem is this last little bit of fat is killing me and i think my routine is too, i just feel its so counterproductive. I read so much stuff on here and would really like if you could give me your thoughts. My goal is bulkng bulking bulking, I dont wanna be huge but im a tall lanky guy with a small fat tire who would like to fill out his frame wit an inch or two of muscle. Ps: dont konw if its genetics but the fat comes on fast with me, tired to bulk before without cutting, worked but just looked really cubby with that layer of fat)
cheers

bulk for a year, and then cut.

I agree. Dude, STOP CUTTING. Put on some weight. Don't worry about putting on some fat. Just lift hard for a year, and cut next spring. You don't have enough muscle on you as it is to ever see your abs if you keep cutting.

Eat more food and lift hard. Your strength will start going up once you start eating.


bulk for a year, and then cut.

...currently living in Taiwan

Hi, if you don't mind me asking, what kind of foods do you actually eat? I've been to Taiwan for vacation several times and struggle with eating the way I would like to. Of course I was on vacation and not living there, so we were mostly eating out. Breakfast was the easiest because I could gets eggs & meat at the breakfast stands, but for the rest of the day it seemed challenging to obtain a decent amount of protein, but carbs are everywere. I was so glad I brought some whey protein with me, although I also saw it at Costco there. End result of my last three weeks there was a body comp change for the worse --> lost a pound and gained a 1/4 to 1/2 inch on my waist. :bang:

Took me a few weeks to recover from that when I got back to the states with my regular work outs and food. :)

How much can you squat with? Or Bench press? I just wonder if you picked up strength from your weight training.

Have someone using thumb and first finger pinch a vertical fold of the skin on the back of your arm in the middle of your tricep, then have them take a ruler and measure the thickness or width of the pinch, don't mash it down. take another repinch and measure, add up the two and get average.

Now do the same thing on a vertical fold adjacent to the right side of the navel. Average two pinches.

Now add the two average measurements look at table below for men:

3/4 inch = 5-9%
1 inch = 9-13%
1 1/4 = 13-18%
1 1/2 = 18-22%
1 3/4 = 22-27%

Or get some calipers and do a muti-point test. You are skinny fat, I think we all agree get some muscle.:tucool:

It is very difficult to keep my macros even here, alot of money and alot of cooking. They dont really cook at home like we do so its a very weird concept that i buy so much bulk food from Costco. As well the breakfast shops are wonderful for carbs and protien, they are pretty good when i tell them i cant eat too much oil. The tuna here is all in oil and hard to find in water but i just try to eat alot of rice with lean meats, use salsa as sauce instead of chinese sauces and search hard to find sliced bread without sugar. its challenging.

thanks for advice everyone.

You are skinny fat, I think we all agree get some muscle.:tucool:

How can you say he is "skinny fat"? Is he skinny? Of course. Does he have a little bit of fat? Sure but you are not using the term skinny fat correctly. Skinny fat is not what you call guys with very little muscle and a BF% under 15. It should be reserved for guys with builds like "Subway Jared" or someone who is very soft, not this guy.

How can you say he is "skinny fat"? Is he skinny? Of course. Does he have a little bit of fat? Sure but you are not using the term skinny fat correctly. Skinny fat is not what you call guys with very little muscle and a BF% under 15. It should be reserved for guys with builds like "Subway Jared" or someone who is very soft, not this guy.
I don't think he is below 15% that why I suggested a rough re-estimate of his body fat. I think he has lost fat and build little muscle. My guess is 16-19% and mostly to high side.

It is very difficult to keep my macros even here, alot of money and alot of cooking. They dont really cook at home like we do so its a very weird concept that i buy so much bulk food from Costco. As well the breakfast shops are wonderful for carbs and protien, they are pretty good when i tell them i cant eat too much oil. The tuna here is all in oil and hard to find in water but i just try to eat alot of rice with lean meats, use salsa as sauce instead of chinese sauces and search hard to find sliced bread without sugar. its challenging.

thanks for advice everyone.

Yup.. totally agree, asian cuisine have lots of carbs. Have to make a concious effort not to eat all the rice/noodles. For dishes, most of the oil and sugar are hidden in the sauces, so when eating the food, leave the sauce on the plate. For chinese food, proteins usually constitute only 20% or less of the meal, fat ranging from 10-40% depend on whether you have the meal fried or soupy, more than 50% carbs from rice and vegetables. Usually, need to supplement yourself with whey powder, else you will be constantly in a protein-deficient state.

It is very difficult to keep my macros even here, alot of money and alot of cooking. They dont really cook at home like we do so its a very weird concept that i buy so much bulk food from Costco. As well the breakfast shops are wonderful for carbs and protien, they are pretty good when i tell them i cant eat too much oil. The tuna here is all in oil and hard to find in water but i just try to eat alot of rice with lean meats, use salsa as sauce instead of chinese sauces and search hard to find sliced bread without sugar. its challenging.

This was my first visit to Taiwan since becoming interested in fitness and nutrition to improve my body composition, and "challenging" sums it up nicely. If you utilize pro/fat combinations for some meals, you might consider a protein shake with almonds for one of your meals. Quick, easy, and portable :tucool:

Usually, need to supplement yourself with whey powder, else you will be constantly in a protein-deficient state.

That was my assessment as well. I paid a lot of attention to people's eating habits while in Taiwan, and I suspect many people are low on protein intake compared to what most people on JSF would want. I also noticed many people with very thin arms/legs, i.e. not much muscle at all. Perhaps there's a correlation there...?

rtestes....is that with your arm hanging straight down at your side or with it sticking out in front of you?