I’m 5’9, 151 lbs currently and scale says roughly 15.3% BF. About three weeks ago I was at 155lbs, went on a calorie deficit, dropped from what the scale showed as 16% BF…
I’m still beginner level at the gym. Been back at it now for a few weeks, prior I was doing bodyweight stuff at home for 2-3 months to get my body in rhythm.
Many suggest to drop bodyfat first to at least 12% then lean bulk. . I don’t agree with the bulk, cut, bulk, cut idea, so this was the road I was taking.
Macros are C- 40% , P - 30% F- 30% I raised my calories slightly from 1700 (original deficit) to 1950. I burn about 2100 calories per day, maintenance is roughly 2300-2400 calories.
Looking for some thoughts based on my current look/stats. I work out 3 days a week. For cost reasons I am at Planet Fitness, but my program is very doable to progress with for the time being until I switch to LA Fitness. Unfortunately I do have to sacrifice benching, heavy squats, and heavy deadlift… Not what I want to do, but that’s the situation for now…
My current routine can be found on YouTube from bodybulding.com - Just search Sean Sarantos Full body 5 move super shred circuit.
Been doing it for nearly 2 weeks now. For chest I do the cybex chest press along with decline pushups close grip and if I can get a chance on the cables I do the one arm flies… Everything else in the program I’ve kept the same, but play with the reps to match my level and what I feel is challenging for me to push myself.
Thanks in advance to your feedback and comments.