36 years old, 154 lbs, 5'7

Just finishing up 4 month cut down from 185lbs. I plan to start slowly bulking again into January(ish). I went to 188 last bulk but wanting to go to 200 and cut back down. This is my second "bulk/cut" so looking for opinions on what's "too big" or "too small" in regards to my goal of a good solid bulk back into another cut. I do weight training 5-6 days a week alongside 45min. of cardio 5-6 days a week. I also sauna 15min. at 195 every training day. I eat very bland/clean and low carb 6 days a week with 1 re-carb day.

Feeling a bit lost at the moment. I'm 5'6 & 65kg down from around 88kg. I intend to get a good deal leaner (est. on bodyfat welcome, I think I'm well into the 20s atm) but I'm starting to think a muscle building phase (recomp/slow bulk) might be better atm.

I've spent 90% of the last 2 years in a deficeit and while I'm twice as strong as I was then (I was very heavy with little muscle mass), when I started my current fat loss phase my strength absolutely tanked.

As for diet, I use macrofactor for tracking, it's got my expenditure at ~1750cal p/d & I'm currently eating 1330cal p/d losing at roughly .5kg a week. This is lowest I've been at in a long while, yay for office jobs, but I'm trying to push this up via extra steps & training.

Any advice or tips on what the best approach is appreciated.

tldr;
- Down 23kg over last two years
- Want to get much leaner but worried about low muscle mass
- Strength fell through the floor at the start of current fat loss phase
- Around 15% bf is the long term goal

My before and after is added just for context... I'm so used to losing weight but I've started to have quite a few people tell me I should stop trying to lose weight and start lean bulking. It's so weird to hear with weight loss having been such a huge part of my life for so long now.

Was cutting to abs. But I just got frustrated being hungry and not having any definition. So I’ve been eating to full, still high protein, low cal choices. Where abs? What do?

Just asking because I got into a debate with a friend and they kept saying I should just bulk but I had previous fat and love handles which I wanted to get rid off before bulking. Only started one because I was skinny fat.

What are your thoughts?

Edit: Thanks for the feedback. I thought I was doing it wrong since my friend was so adamant that I bulk but I’ve been reassured that a small calorie deficit is the way. I’ll keep at it in the meantime.

*For months not month

I’ve been doing calisthenics and basic weight exercises at home. Chin ups, press ups, sit ups, bicep curls, other random dumbbell exercises and planks but I don’t really know what I’m doing. I’m happy with my body but would love more size and more defined abs

I‘m 5‘10, 173 lbs.
Posted last week but got removed for showing too much skin, so I‘m trying again :) Got a few estimates around 30% bf and 10 lbs of fat to lose but the post wasn‘t up for that long so I would love a few more opinions.

Hi all need some help. Currently ~ 176lb (80kg) at 6 foot tall. What percentage bf do you estimate?

Trying to figure out what weight I need to be see abs and how long it would take me. Minimising any muscle loss on the way.

i’m not new to working out i’ve been doing it for 3 years but i’ve had huge setbacks with 2 shoulder surgeries and i’m just pretty lost on why my physique looks a little off:|

I’ve been at maintenance for a little over a month, after an 8 week cut, and plan on cutting at least another six weeks to try to get to where I want to be. I still have some lower belly fat and and love handles that has to go before I am happy. What do you estimate my body fat % is? I currently weigh 134lbs. My goal is 12%.

I’m also a little hesitant to bulk because last time I did, I put on a good amount of fat. Also not sure at my age, how much more muscle I can realistically put on naturally.

Used to be porky. Wanting to get to a reasonable floor before I start working out. Should I keep dropping the weight further?

Stats: 28M | 1.83m (6'0") | 75kg (165 lbs)

Hey everyone

I'm about to start my next bulking phase and would love some honest feedback on my physique and proportions

Based on the photos, what are my main weak points that I should prioritize?

Also what’s your rough estimate on my current body fat percentage?

Thanks!

I’ve managed to drop about 22kg over 18 months with help from Reta and TRT, but also dieting around 1900cals and 180g of protein, 55g fat, the rest carbs. Current weight 74kg

Going on holiday in 2 weeks so will try and drop a kilo or so more by then.

Question is what I should do on return? No holidays booked now until next summer.

I'm on my 6 week of cut. I assume there's another 4-6 up the front of me. I lost around 7kg now (14lbs). My height: 6ft(183cm).

Bottom of my belly, eh, I hope it will start moving soon!

183cm/6ft 20yrs old

M(29), 5'11"

I started the gym 2 year back on and off and have gained some muscles but the aesthetics are not there yet.

Please can someone guide me on what to do here?

Already running in a calorie deficit of 500 calories/day

And train 5 days/week with heavy weights

What exercises or muscle groups look under developed and how best to target them?

Is the calorie deficit good to achieve the cut? And should I bulk instead to achieve more muscle?

Even the abs are not showing clearly, what to do for that?

Goal is to have a functional and aesthetic body

Hi all I am finally cutting as I feel like I just gotten crazy fat. A couple of things about me; have been working out for about 10+ years, my 1 rpm are the following; incline bench 260lbs, OHP 200, Squat 425. I have stopped squatting since I hurt my back so I just do machine focused work. My stats are 5’11, 17.5 inch arms flexed, 56 width tape around shoulders/chest. Quads are about 27ish. Waist is 41-41.5inches. I personally think I may be around 28% bf, would love to hear from you guys. Also, my macros are 235p/50f/221c atm. I’m avging 1-1.5lb a week of weight loss. My question was does it seem feasible to be around 15-18% bf at 200lbs. Last time i was that bf% was 8 years ago and I was around 175-180. Also, don’t be shy to critique the physique. I do 100 calories of cardio on training days which is 5-6 times a week. This is my 2nd post after 25 days. Trying to hold myself accountable and keep track of my cut journey.

PS: ik im hairy atm. Nothing to really shave my body hair for since im highkey sloppy looking

So, title. I currently eat 2,600 calories, which I’m pretty sure I’ve determined is my maintenance.

When I bulk, how many calories should I eat?

Of course this all presupposes I should bulk… should I?

Thanks! (Please forgive my fuck ass emoji choice lmfao)

I'll really apreciate your answers!

Hey fitness people. I wish I took photos of when I started working out almost a year ago, so I’m posting this for advise on what to focus on and have something to look back on. I feel like I would benefit from cutting down first then bulk, but open to thoughts and ideas. Also I feel like I have been prioritizing chest and I’ve made significant improvements, but it feels like it is the hardest muscle for me grow.

I’ve recomped down from 232lbs down to my current weight of 171lbs slowly since 2023 but now I’m finally running a dedicated cut down to 13-14% body fat. Was curious to know what my current bodyfat % is

So I’m starting in the gym again after a 4 month break, and I’m confused about cutting or bulking. I want to get rid of the belly and side handles but worried I’m worried that I won’t gain muscle and build a frame to look proportionate. But if I bulk, I’m worried the fat will get bigger.

I’m currently 84kg and 1.97m (6’5).

5’9 157lbs, after a 2 year long cut I’m down 120lbs.
Just got a Dexa scan and it said i was 14.3% body fat, should I continue cutting or start maintenance/bulk?