hi /fit
fem here, i just started hitting the gym again 2 months ago, i see progress however i want to grow more muscle and reduce body fat.
I'm currently 64kg, 158cm tall. I do push, pull, legs, paired with 40-60minute cardio, and cardio+abs inbetween. I workout 5-6 times a week. No bread and no processed sugar.
My question is, should i implement protein powder or creatine in my diet for cutting so I can maintain muscle? Protein through natural foods doesn't seem to be working a lot plus I can't manage cooking shit.
What bodyfat are you at? Women naturally maintain at least 20%.
im assuming 26% bodyfat which is bad
No, is not bad. Actually for a girl you’re pretty much average. Assuming you’re between 20 and 25yo.
22, and I'm looking to lower it max 10% for visible muscles
>22, and I'm looking to lower it max 10%
Hop on anavar then, lol. It's not happening natty unless you're intersex
bruh i said max 10 id be satisfied with 5% less than my current
10% for a woman is absurdly lean. You'll stop having your period at that point. You don't hold fat the same way a man does. Add about 7 or 8% to the number you see attributed to whatever men's chart you're looking at for a more accurate number for you
As long as you're getting in enough micros and dietary fat it doesn't matter much how you get in your protein. Since you're cutting though I'd recommend casein protein instead of whey. It gels in your stomach, digests slowly like normal food, and keeps you full much better than whey
for the love of god i said 10% lesser than my current aka 26-10 im not looking at any mens charts
still thanks for advice though ill look into that protein
I'm trans btw, if that matters
Yes. Regardless of bulking or cutting.
Also do rowing for cardio if you wanna maintain all your muscles. Maybe some sprints to encourage fat burning.
Rowing is not good if you want a fem body, stair master is best carbio for women or just simple jog or walk.
You can add mass or subtract mass. But not at the same time TECHNICALLY.
Lift hard and eat big after for three days and then do 3 days of eating in calorie deficit. It’s the long road but fairly stable. Your alternative is to clean bulk at +500 calories a day and then easy cut at -500 calories after your 3 month clean bulk.
>protein from natural foods doesn't seem to be working
what the fuck does that mean? and if you cant manage to coom even something like ground beef so that it is edible you are just failing at life. if you can't because you are so lazy, what makes you think you will be able to commit to lifting long term? whey is a waste of money, you dont need as much protein as you think you do.
What i mean by that is I go to uni, work, and leave a bit of time for gym, and whatever they cook at home rarely has the sufficient amount of protein so i end up boiling eggs which make me want to vomit now
Who is they? Why can't you cook yourself? Millions of dipshit bodybuilders can teach themselves how to cook and you can't?
Ik how to cook I just don't have time from an extremely busy schedule
>extremely busy schedule
Do you work full time? Weekends too? Is it relevant to your career plans or is it some bs college job like waitress or lifeguard that just gives you pocket change? Not trying to bust your balls here, but "I don't have time" is a common cope, and it's often (even if not in your case) bullshit. You might have to choose some priorities here if your work, school, exercise, and sleep all add up to 168 hours a week and you literally don't have time to ever cook.
I’ll cook for you baby are you in London
ywnbaw
LONDON?
yes wag1 baby