Needs fitness advice

Nateon

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23M 5’9 146lbs - needs advice

Hi guys :) so I just started my fitness journey a while ago and lost 35 lbs from pretty much just dieting, I do workout at home (pushups/squats w weighted backpack and pull-up bar stuff)

I guess I just need advice on where to go from here. Ideally I’d like a little more muscle and to be leaner than I am right now. Should I be lean bulking now or cutting more? According to calorie calculators in order for me to lose 1lb a week I’d need to be eating at 1600 but I feel like I physically can’t eat at 1600 cause I get so hungry. (Maintenance: 1950)

Also what is my BF% roughly? I just feel like my overall goal was initially just being lean but now as I get leaner I feel like I’m too skinny (like not muscular) but also I think I have a tiny bit of muscle and overall body formation that I’ve gained from just working out compared to when I first started.

If I should start bulking when do I stop? And if I should continue dieting to cut when do I start bulking?

Anyways any advice is appreciated:)
 

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ctommy

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I suggest eating maintenance calories, or slightly above maintenance, but making sure you burn enough to create a 100-200 calorie deficit per day:
 
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Hryddy

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@Nateon Thank you for this thread! I have the same need, however a different situation. The biggest difference is age. I’m 50. 6ft4in tall. 185lbs. 20 years ago, I lost 80lbs and never toned up. 2 years ago, I was in a toxic work situation and lost more weight. I was 150lbs. I wasn’t eating or sleeping. Now, I’ve been working out every single day for 8 months and feel like my body looks like a twin wreck, even though I feel healthier. I just guess I’m not seeing the progress.
 

ctommy

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@Nateon Thank you for this thread! I have the same need, however a different situation. The biggest difference is age. I’m 50. 6ft4in tall. 185lbs. 20 years ago, I lost 80lbs and never toned up. 2 years ago, I was in a toxic work situation and lost more weight. I was 150lbs. I wasn’t eating or sleeping. Now, I’ve been working out every single day for 8 months and feel like my body looks like a twin wreck, even though I feel healthier. I just guess I’m not seeing the progress.
At 50, I expect you need more recovery.
 

ctommy

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Yes. If you mentally need the activity, at least replace training days with light cardio. Go for an hour walk.

Everybody is different, but 3-5 days training is enough for most people. Your body needs recovery to rebuild.
 
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