Banana Joe
Member
That is really not hard at a low weight and not a lot of muscle. Some may have to work a bit more than others for it, but if you can't get to 59kg at 180cm at 8%, you should try another sport....
MESO-Rx
Anabolic Steroids
how much does this weight approx at 5’11
- Thread starter prher
- Start date
I agree, not doing it for the sports aspect but yeah. Can “recomp” / building muscle on a deficit be achieved to a decent degree for someone who isn’t experienced? If so what deficit would you say I go into? 500? Or should aim for an even smaller deficit?
Banana Joe
Member
Yes. This is pretty much what happens to every single person starting to do athletics, other than strength sports. Let an untrained, but otherwise healthy person, that already eats kinda healthy, join a volleyball team, and this is what will very likely happen.
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so just 500 deficit? or less? or even 100-200 surplus? (if it takes more cals than that to build muscle)
bossetti
Member
For me also guys like you that train to be big and they think they are tuff are clowns lmao
Banana Joe
Member
500kcal can be a lot, or not a lot of deficit. It will barely put a dent in some guy's calorie budget, but if you are now eating 2000kcal it will be A LOT. Starting thinking in percentages.
10% deficit then. I should maintain at about 2600 calories a day, I track everything I eat, but I can adjust as the scale changes.
10% would mean 250-300 deficit.
Is slight surplus complete bullshit to recomp as a beginner (fat loss, muscle gain)? Maybe it takes more calories than that small surplus to put on muscle initially IDK, so you’d also lose some fat, since the rate of gain you can achieve initially would be greater as a newbie.
bossetti
Member
If u want to be really accurate with metabolism you should do double weighted water or metabolic testing with indirect calorimetry, its not wise to estimate your bmr/calories burned, specially when u burn so few calories,just eat healty and move the results are gonna come
For example in my case i burn daily like 6000kcal and its not really hard to be in a deficit other than feeling tired with no energy, but with such low calories its easy to eat air and feel really bad
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Banana Joe
Member
I had put on circa 15% of body weight, and went from having no abs to visible having abs in a few months. Not sure about my surplus back then, but had probably doubled my calories eventually, compared to my maintenance before I started to work out. I don't remember my exact meal plan, but I can tell you that I ate around over 8% of my body weight each day.
In the end, this all depends on your genetics and work ethic.
can i ask what this means? eating a % of your bodyweight.
Banana Joe
Member
The weight of all the food, that I ate everyday to recomp while gaining those 15% of weight, amounted to 8% of my bodyweight.
I was not underweight, but of a normal weight for a teenager nearing adulthood.
I was not underweight, but of a normal weight for a teenager nearing adulthood.
Wanted to chime in that when I started my fitness journey, I also had the Brad Pitt Fight Club physique in mind. I'm 5'9 and started at 167lbs. I was in the gym constantly but really didn't see much results and a coworker suggested I get my testosterone levels checked. Turns out I was at 250 and went on TRT. I got it through insurance so I'm capped at 100ml a week but what a difference that made.
Slowly started seeing some definition, but even with cardio (5 mile runs) every other day the fat wasn't coming off even with caloric deficit. Eventually decided to jump on the Reta bus and WOW. The fat just melted.
Final addition to the puzzle was adding 4IU HGH, and I'm currently at 130lbs and have a similar physique as the photos that were posted (though with less mass).
Slowly started seeing some definition, but even with cardio (5 mile runs) every other day the fat wasn't coming off even with caloric deficit. Eventually decided to jump on the Reta bus and WOW. The fat just melted.
Final addition to the puzzle was adding 4IU HGH, and I'm currently at 130lbs and have a similar physique as the photos that were posted (though with less mass).
good to hear shit is shit is working out. I think this physique would be more like 155lbs maybe for a 5’11 individual. At least that’s I found it being online for fight club.
What’s your plan? Going to keep dieting until you are extremely lean and then just do a small surplus from there to back on the mass without much fat? That’s what I plan on doing. Hopefully if I bulk correctly with a 300 srplus, any fat gain over a 4 month bulk I should be able to rid of very quickly.
What dose reta you on?
What’s GH done for you?
Benf15harp
Member
I plan on ending up with this look when my transition is completed
I started with 2mg every week for four weeks in May of this year, then went up to 4mg every week for four weeks, and have been maintaining at 6mg every week since. I actually hit a plateau when I dropped to 140lbs in July and couldn't figure out why I was stuck despite diet and workout routine being stable.
That was when I read some forum threads mentioning GH pairing nicely with TRT and helping boost metabolism. I think that was the key to the last 10lbs as my metabolism probably slowed way down as my body thought I was starving to death.
I think my plan is to just maintain at this weight as much as possible. I was a clothes-horse in my 20's-early 30's and bought a ton of designer stuff. Finally being able to wear them again feels amazing.
AlexDavis43
Member
Depending on what foods you were eating, the calories in "8% of your body weight in food" could vary widely
Like, a crazy difference if you were on low fat vs low carb
Banana Joe
Member
It was trace fats and really high carb. And way too much fiber, veggies and whatever else I had in there to get to that ungodly amount of food volume.
Would (and could) never do that again, but I had no clue and it worked, so whatever works.
