I hv just started bodybuilding for 3 months, previously was on fat loss routine.. Alot of improvements all round, maybe its newbie gains..

I have some doubts regarding body fat, currently in at 20-21% body fat.
Most of the sites online say we should start bulking at 15% BF and start cutting once close to 20% BF
Im 175cm and 73kg and already wearing S sized clothes so i don`t want to get smaller..

So should i cut or bulk.. or do something in-between it?

You can bulk at any bodyfat. Just that i will recommend you drop to 10% and then lean bulk. Yes u will look skinny as shit while wearing t-shirt at 10%.

if u bulk at 20% u will end up a fatass at end of bulk.

Your wish.

Is it possible for me to gain muscle and maintain my body fat at 20%..

Whats kind of diet should i follow? Currently im doing full body for the past 2 month plus with a balanced diet..
Pls give me some advice n tips since im a newbie.. tq

This is my current progress at 20% bf

Not necessary u will end up a fat ass

For the past 2 month plus, my weight is stagnant between 73-74.5kg and body fat around 20-21%.
But my shirts are getting tighter.. I supposed either my weight or BF should change if im bulking right, why is mine stagnant?

the only way to cut or to lose your bodyfat is to have a caloric deficit. it is a MUST. so caloric deficit>counting your macros>profit??

I can't provide an accurate statement regarding ur progress as I don't know ur diet plan nor do I know how much u eat a day , along with ur training routine as well. However, what I've observed from the information you've provided is that you may have probably hit a plateau. It is crucial to alter ur calories as u grow . If I may ask , do you calculate your calories ? (how much u should eat , ur TDEE , etc...). On an average joe , you should probably see an increase in 1lbs-3lbs a week (or less) if u're bulking , HOWEVER it really depends on how much of food you eat that will reach ur needed calories . Any amount exceeding 3lbs per week or more MAY consist of more fat than muscle gains. SIFUs correct me if I'm wrong here.

This post has been edited by kshen: Aug 17 2014, 12:27 PM

Yes, you can by eating at maintenance. However progress will be slower than a bulk. You bodyfat % might even drop after awhile since your muscle mass will increase and fat mass remain constant.

If stagnant means you are eating at maintenance. I think you should also notice that your progress in the gym is slow abit. Increase calorie intake by ~200 cals to increase your weight.

A proper lean bulk is gaining ~2lbs (excess of 200-300cals/day) of body weight per month.

References:

http://www.youtube.com/watch?v=YYRjNbEkprY&feature=youtu.be

http://www.youtube.com/watch?v=86sFfnA3uC8

This post has been edited by Armesh: Aug 17 2014, 02:58 PM

Yeap , therefore u won't be a fatass if u bulk then cut .

Well, sorry bout the "fatass" thing. It's quite individual on that one like how a person like me starts feeling "fat" once i hit 20%> since i start having a slight belly and 0 abs.

Anyway OP if you feel u are fine, u can bulk at 20%. Make sure to cut once you hit your target weight (or bf%) and don't bulk forever. Just an individualistic preference.

If you do a lean bulk now even at 20% ish you should be able to lean bulk for a good 4-5months without ending too fat provided you do it right.

Thanks for the advice Armesh and Kshen...Wats TDEE
Can you i have some tips on improving my workout and diet..

This is how my diet looks like:

Morning Shake
Oats (grind into powder) - 2 scoops
Unsweetend chocolate - 1 tblspoon
Whey protein - 1 scoops

Lunch
Wholemeal pasta/spaghetti/sweet potato ~ 100g
Chicken breast in sauce
Vege

Pre-Workout
2 pcs Wholewheat biscuit or 1/2 Wholmeal pita bread
1 scoop whey protein

Post-Workout
1 scoop whey protein + 1 tblspoon glucose
5 egg whites

Dinner
Brown rice ~ 1 small bowl
Chicken breast
Vege

Supper
Handful Roasted peanuts/half wholemeal pita bread with penaut butter
Coffee with Stevia sugar


Since im a beginner...Im doin full body strength training 3x and 1x cardio session per week

Per Set(12x-10x-8x)
1. Bench Press
2. Incline Bench Press
3. Lat Pull
4. Seated Rows
5. Overhead Press
6. Barbell Curls
7. Overhead Dumbbell Extensions
8. Weighted Hyperextensions
9. Incline Crunches

Added to 1x strength session
Barbell Squats
Standing Calf Raises
Leg Extensions
Smith Machine Leg Press

This post has been edited by makavelli: Aug 17 2014, 05:21 PM

Your diet is good and healthy. Glad you don't take those mass gainers.

From the way you asking about you routine and diet and not knowing what is TDEE, it seems to me you lack bodybuilding basics.

Please spent at least 1 month on reading about bodybuilding and researching to learn the basics. Read all the stickies here:

http://forum.bodybuilding.com/showthread.php?t=150051643

http://forum.bodybuilding.com/forumdisplay.php?f=13

Be sure to read Will Brink's Bodybuilding Revealed too.


Or you can also get my book (see my signature) and learn all the basics in 1 day.

This post has been edited by Armesh: Aug 17 2014, 06:20 PM