A really good question I’ve been getting is when getting started should you try to build muscle or lose fat. Here’s a little guideline on what to do for your specific situation.
Under 12-15% bodyfat build muscle, over 15% lose fat.
Here’s some variables that go into that 👇🏻
Under 12-15% bodyfat build muscle, over 15% lose fat.
Here’s some variables that go into that 👇🏻
The recomp effect, building muscle and losing fat at the same time, is hard unless complete newbie, coming off long time away from gym, or anabolic assistance.
The most efficient way is to choose either a. Build Muscle, or b. Lose Fat and focus on that.
The most efficient way is to choose either a. Build Muscle, or b. Lose Fat and focus on that.
If you’re on the heavier side, as you get leaner you will then be able to put on mass without adding tons of fat to your frame. I suggest getting around 8–12% bodyfat then bulking slowly until your abs start to fade away. Then slowly diet down. Rinse & repeat until goal physique
If you’re on the smaller, leaner side I suggest going straight into building muscle (I.e eating in a caloric surplus) until you are nearing the 13-15% bodyfat range. Anything beyond that range starts getting less optimal for health & hormones and you will have to diet down longer
Once you are finally at your goal physique, which can take anywhere from a year or two to a decade depending on your goal, you can start eating around maintenance calories (equal caloric input and output) and stay within that range with much more freedom to live life.
@threadreaderapp compile
• • •
Missing some Tweet in this thread? You can try to
force a refresh
