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U didn t seem to lose any hair, how?
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randomuser2407
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Lose fat
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Im clean Bulk now im skinny fat
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randomuser2407
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No, you don't understand. If you're fat, you need to get lean.
If you want to gain muscle, you need to gain weight at a rate of 0.5 lbs per week. If you do this properly, you will not get fat.
You can go from lean to muscular, you don't have to be skinny fat. It mainly depends on what your priority is.
Would you rather spend a few months cutting to look good now or can you be patient and wait until you look like you lift before cutting for a few months in around 1 year? This is a personal choice.
In my case, I am only going to cut when I am at the intermediate level so around a 135 lb overhead press for 5 reps, a 225 lb bench press for 5 reps, a 315 lb squat for 5 reps and a 405 lb deadlift for 5 reps (give or take).
And this is where I am at right now:
Overhead Dumbbell Extensions: 17.5 lb dumbbells for 8 reps
Barbell Bicep Curls: 70 lbs for 9 reps
Paused Overhead Press: 90 lbs for 5 reps
Close-Grip Bench Press: 90 lbs for 12 reps
Paused Bench Press: 115 lbs for 7 reps
Yates Rows: 160 lbs for 7 reps
Romanian Deadlifts: 160 lbs for 10 reps
High Bar Back Squats (ATG): 170 lbs for 6 reps
Conventional Deadlifts: 250 lbs for 7 reps
Right now, I am at around 202 lbs at 6'4", and I am able to make very fast progress by consuming 3250 calories and around 200g of protein every day while doing this Full Body program 3x per week on non consecutive days:
Workout A
Squat 3×4-6
Paused Bench 5×4-6
Yates Row 5×4-6
Overhead Barbell/Dumbbell Extension 3×6-10
Barbell/Dumbbell Preacher Curl 3×6-10
Romanian Deadlift 2-3×6-10
Workout B
Squat 3×4-6
Paused Overhead Press 5×4-6
Conventional Deadlift 3×4-6
Close-Grip Bench Press 3×6-8
Pull Ups 3×AMRAP
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