Hi guys,

A newbie, started around 2 months lifting weight.

I have been doing a lot of research online, I realized I need to cut first before doing anything like clean bulk.

I do bought a body fat scale, don't think it is accurate, but it has showing I have bodyfat 20% and sometimes 19%.

I do read it is better to cut first until around 10% bodyfat, then do clean bulk and repeat until satisfied.

So I have started calories deficit(low carbs)/lift heavily/cardio around a month already, my bodyfat is still around 19%-20% but I do look thinner now, may be that is body fat scale's problem.

How long do you guys take in cutting phase? 3 months at least? Do you guys use fat burner to expedite the cutting process?

Thanks for your advice

How many days do you go to gym in a week?

By how much do you reduce your calories? 500? 300? 100?

Are you sure the way you count your food intake is correct? There might be a lot of hidden calories here and there that you might think is insignificant but in reality those are the culprits.

Avoid sugary drinks and food. Eat some healthy fats.

You need to give it more time to see results.

Normally I cycle it around 3 months. And no I do not use fat burner.

How many days do you go to gym in a week?

ANS: 3 days a week (full body workout)

By how much do you reduce your calories? 500? 300? 100?

ANS: 500 calories per day

Are you sure the way you count your food intake is correct? There might be a lot of hidden calories here and there that you might think is insignificant but in reality those are the culprits.

ANS: Well, I am using myfitnesspal app, I just following the count there.

Avoid sugary drinks and food. Eat some healthy fats.

ANS: Yes, done that as well, lean meat like chicken breast and egg whites and olive oil, etc, very strict diet so far, carbs from vegetable and fruits only.

You need to give it more time to see results.

ANS: this one, I am agreed, too impatient I guess. May be I will wait after 3 months to see how much I lost the fat. 19% to 10%, could be takes 6 months I guess?

Thanks anyways.

Target around 1% body fat per 2 week, so losing 10% body fat should take about 20 weeks/ 5 months.

That is the safe way, you dont wany to lose too quickly or your strength will shrink. Lose strength=lose muscle.

Just do a slight 300-200 deficit and keep training. Focus on constant progress in the gym and optimal protein intake.

Once lean eat at maintenance or bulk at 0.5kg per month.

You will see some improvement after 1 year of constant dedicated training and diet.

This post has been edited by Armesh: Feb 7 2016, 07:12 PM