Guys/Sifu..

I want to drop my body fats to around 12-15%ish but do not want to compromise on losing my muscle gains. Need to lose that stubborn belly fats.
I do not know whether I should be cutting my calories or going for calories surplus.
Currently just started back workout.. 3 days a week..

Help?


muscle 39.4%
body fat 22.1%
weight around 80kg
height 180cm

You definitely need to eat less. Probably cut back on alcohol. Muscle mass will be reduced unfortunately but if you keep your macros in check (carbs+proteins+fats) you won't be losing too much.

aiming for 20/50/30 macros.

eating 500 calories less than my normal amount should suffice ?

I am also in the same situation you facing at the moment. Height of 179cm and mass of 84 kg. I exercise and workout 3 times a week for 20 mins but damm hard to loose that annoying belly fat.

How do you get the fat estimation?

Any body pics or measurements?

easier to just cut until skelly then do lean bulking

I think you need to workout more. One hour a week is not intense enough.

Yes, you are right. I need to find the time to perform more workout sessions. Thank you for the feedback.

estimation based on the electronic weighing scale nia....
Just wanted to know .. based on my stats... should cut or should bulk

Looking at the replies.. seems like its best to cut till fats is low then only lean bulking.. as u said

Yes, exactly. Assuming ur bodyfat estimation is on point, eat less (calorie deficit). Get enough protein during your cut (2g per bodyweight), fat around 20% and fill up the rest with carbs. Cut your calories by 15% as a start. You should be able to maintain your strength and muscle mass with not so aggressive cut. After 2 months, recalculate your TDEE and daily cal intake. Lift weights at least 1hr per workout session. Cut until your bodyfat level is less than 15% (lower the better) before you start to lean bulk.

Sounds like a lot of serious discipline and dedication in order to achieve.

To be great we have to discipline abit lo... have to sacrifice some time off from my gaming/mamak session .... sleep early, workout more..

but counting calories is really hard work... I have to admit haha!!

You are absolutely right Bro, hence the reason why I gave up counting calories a long time ago. I just eat moderately without over indulgence.

^This. TS remember to lift those compounds and keep the weight 'heavy'.

Yup. Calorie count is important during a cut, but not so during maintenance. Count is also important during a lean bulk as you do not want the excess fatgainz by eating too much.

Great news, I cut my diet and abstained from eating any oily and fried food the last 2 weeks, increased my workout to 6 days in a week and I am so happy I actually managed to shed 5kg's. Thank you for all the advise and encouragement guys!

Wow, that's awesome. Congratulations! Keep it up!

Thank you, Bro! Appreciate the motivational support 👍👍✌

I reduce my calorie intake by around 500 for 2 weeks... can really feel weak while working out now.....

I know the feeling after reducing my calories. Sometimes I felt as though I was hallucinating until I realized it was actually my body which is weak.

i'm counting my calories now.. still seem pretty hard to achieve 190g of protein daily but my carb always hit 100g easily .. haha

my split 95g C/ 190g P / 85g F /
calories goal of 1900 .

working out hard 3 days a week. loss around 1kg so far.. 79kg. It's been a month now.

I had the same issue as you are experiencing now, until I really started counting my calories, cut down on my carbs and increase my protein. Totally no deep fried/fried oily food. I also increased my exercise frequency from 3 times to 5/6 times per week and Walaa.......5kgs shed. If you are determined, you will achieve it.

whats your secret on getting enough proteins daily? apart from shakes...

Steamed chicken breast meat. Undelightfully, not the best tasting food but it works and gives the protein required. Another is also egg whites.

This post has been edited by Xaser_3: Aug 28 2018, 06:28 PM

cant be every single day right ? hahaha

u cooked it everyday and bring to office? (i'm assuming u are having a desk job)

Yes, considered almost every single day for the past 2 weeks. Up to a point I just chew it without even thinking what I am having in my mouth because of it's non existence taste.

No, I don't work a desk job but I have a portable mini steamer which I leave inside the pantry.

your protein intake is on the high side. you can cut it down to 160g and fill up the remaining calories with carbs. dont worry, as long as you are eating at a deficit calorie + exercise, you will lose weight. 1kg per month sounds about right. this approach is more sustainable for long term.

I don't understand why only breast - and why can't you just roast the damned bird. A little salt and pepper won't kill you.

Also, EAT THE WHOLE EGG - it's not going to make you fat.

LOLz......you have a very good point there but unfortunately I do not have an oven in my pantry, so I just make do with my mini portable steamer.

Eating the entire egg is fine, just minus out the yolk due to cholesterol intake.

If you only have a steamer, shred the chicken and put it into a nice salad with some greens.

Then, make a nice vinaigrette - take 3 parts of olive oil to 1 part acid (vinegar, citrus anything), tsp of mustard to help emulsify the damned thing and a little salt and pepper and whisk till its emulsified.

Those eggs, just hard boil them mix everything together and you have a pretty tasty 'rojak' salad that would cost you RM20+ outside.

Theres nothing worse for a diet than food that tastes like crap.

Well noted. Thank you for sharing the great and wonder ideas/tips on how to make a diet taste better. 👍👍✌

Eating 2-3 soft boiled eggs every morning. WHOLE eggs. I'm still loving it. hahaha.

Yeah, they are the best and one of the most versatile. I love them too 🤣😂