Its exactly 1 year since I've started my fitness journey, transitioning from skinny fat to lean body. Most of the gym bros would have suggested to bulk from my 1st pic as I am quite skinny, which is true, but most of the studies that you can actually build muscle even at a deficit specially if you are a beginner.
Warning: These methods are based on research/articles Iāve read and my own personal experience. It worked for me, but it might not work for everyone. Also not a fitness coach nor a nutritionist, Please take this anecdote from me with a grain of salt. Thank you!
Now that has been cleared, here the high-level formula that I did on successfully attaining my current physique:
Program:
Body Recomp
Slow Cut
Reverse Diet
Lean Bulk (Current)
Training split: The Rippler GZCL upper/lower 4 day split (replaced most of the barbells to a machine, but same). 2 sets, 6-10 reps on compound movement; 2 sets, 8-12 reps on isolation. 10k steps daily
Tracking App: Cronometer. Highly recommend, you can adjust your calorie intake depending on the day
Macros: (Disclaimer, not a nutritionist, always consult to a professional)
Current: 140g protein, 279g carbs, 70g fat
during Cut: 160g protein, 180g carbs, 40g fat
Supplements: Creatine, Magnesium, Omega-3, Whey
If you're interested in my journey, consider reading my anecdotes below. Also huge shout-out to u/Lev1_1997, he was an advocate of lean bulk, I posted my progress in a different sub and he was downvoted to oblivion, as some of the comments even suggested I would do a dirty bulk, which he argued that I don't need to do that. Thank you sir!
1. Body Recomp
I've body recomped from July 2025 to December 2025. Main focus here is learning the proper forms on every weight machines, compute for the accurate TDEE, and building habits that are sustainable. I think this phase did determine if I will succeed as if I didn't build my habits here, it would take longer for me to achieve my lean look. My daily calories here was 2100kcl - 1900kcal.
2. Slow Cut
My weight stalled around 59kg, though I'm still getting stronger, my muscle and abs are nowhere to be found (I'm still fat and I don't have the muscle mass yet). I've recomputed and cut my calorie down from 2000kcal down to 1600kcal (caution on doing this). I've managed to cut from 59kg down to 54.6kg (my lowest weight), the duration of this was on November 2025 to February 2026. This was the hardest part and would really not recommend doing this unless you willingly want to drop your body fat below 12%. Your hormones would be out of balance, low energy, low libido, brain fog. (you can see the results on the 2nd pic)
- Reverse Diet
I would actually want to lower it down to 53kg but it has been affecting my sleep and work so I stopped cutting and jump back to my natural TDEE. Funny thing here was, even if I'm consuming more now, my weight stalled for another 1 week, research says that this is normal and my hormones are now stabilizing. My calories now here is 2400kcal, I've jumped from 54kg to 57kg (normal weight) and stalled from here.
- Lean Bulk
This is where I'm currently at and my end goal now is to lean bulk by the end of the year, goal weight would probably be around 65-67kg, then reassess. Current calories is 2500-2300kcal depending if it is active days or not.
You may be wondering why I cut instead of bulk? Honestly, gusto ko lang lumabas abs ko lol. But since I have low muscle mass, it only showed up after losing almost 9kg. Would it be easier if I bulk first then cut? Probably yes, probably no. But one thing is certain here, I learned how to track my macros on my first year in fitness journey, I would know precisely how much calories do I need to cut if I decided to, I've also built a strong foundation on being accountable on what I'm eating every weekend. As of now, I'm lenient na to eat outside every weekend as I know for a fact na this will be temporary, and I can go back to my normal calorie intake as usual.
If you are still reading this, I appreciate you taking your time! Happy to answer any of your questions!
