how do I decrease body fat without decreasing muscle? I have 38.5 kgs of muscle and 14.3% body fat

how do I decrease body fat without decreasing muscle?
I have 38.5 kgs of muscle and 14.3% body fat

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  1. 3 weeks ago
    Anonymous

    >14.3% bf
    Good one bro

  2. 3 weeks ago
    Anonymous

    what muscle

    • 3 weeks ago
      Anonymous

      >has no muscle
      >worried about losing muscle
      such is the life of the dyel

      so how much muscle should I have until I consider cutting for a decent physique?
      t. newbie

      • 3 weeks ago
        Anonymous

        You should have 7.5 muscles.
        what kind of stupid fricking question is this

        • 3 weeks ago
          Anonymous

          I meant how many kilograms of muscle

          Not op but everyone's laughing about being fat, I cut down to literal 135lbs and still had a gut, manbreasts, and love handles. I don't know what to do kek. And yes, I was lifting.

          2 years ago I used to weigh 49 kgs

          Bulk till 20%, cut till you're happy with your body(I like 12%).

          Either way increase your protein intake as your bf decreases. Personally when I'm near 12 i eat 2,6grams per kg

          Thanks anon

          The pic isn't doing you favors, makes you look a lot softer than you would look with overhead light
          You're around 16-17%, but not much above that

          >16-17%
          I'm 14.3% according to an inbody scan, are those accurate?

          • 3 weeks ago
            Anonymous

            You are NOT 14.3% bodyfat

          • 3 weeks ago
            Anonymous

            >I'm 14.3% according to an inbody scan, are those accurate?
            No. They can deviate depending on a lot of things.

            • 3 weeks ago
              Anonymous

              I've been consistently getting around 13-15% the last 8 months though

              >2 years ago I used to weigh 49 kgs
              Wtf this is dwarf weight
              Wtf

              I'm 1.80m

              • 3 weeks ago
                Anonymous

                >I'm 1.80m
                Never mind. It's 49 of muscle mass, right?
                I thought you were speaking of total weight

              • 3 weeks ago
                Anonymous

                No, I was 49kgs in total, I'm 75kgs now

          • 3 weeks ago
            Anonymous

            >2 years ago I used to weigh 49 kgs
            Wtf this is dwarf weight
            Wtf

  3. 3 weeks ago
    Anonymous

    >has no muscle
    >worried about losing muscle
    such is the life of the dyel

  4. 3 weeks ago
    Anonymous

    >how do I decrease body fat without decreasing muscle

    You're talking about The Holy Grail in all of fitness right there.

  5. 3 weeks ago
    Anonymous

    more like those love handles are 14.3% of your body lmfao

  6. 3 weeks ago
    Anonymous

    >14.3% bodyfat

  7. 3 weeks ago
    Anonymous

    Not op but everyone's laughing about being fat, I cut down to literal 135lbs and still had a gut, manbreasts, and love handles. I don't know what to do kek. And yes, I was lifting.

    • 3 weeks ago
      Anonymous

      You need to try harder. I see some lean guys with feminine bodies at 120-145 lbs. on grindr.

      • 3 weeks ago
        Anonymous

        Begin transitioning. You might pull it off.

        Cut down from damn near 200lbs, I was a fat frick. Got down to 135lbs looking like skin and bones with clothes to a melted candle without. Lifting for a year and a half only to still have massive gyno and jiggly soft fat literally everywhere. It's literally over.

        • 3 weeks ago
          Anonymous

          That's what you get for listening to shit advice like

          You need to do a hard cut, don’t worry about losing muscle right now

          Don't waste your time cutting. Build some actual muscle first. You dropped weight without having any muscle to actually show.

          • 3 weeks ago
            Anonymous

            >Don't waste your time cutting. Build some actual muscle first. You dropped weight without having any muscle to actually show.
            muh bulk until 30% bf then cut broo
            he’s fricking fat he needs to cut. i hate powershitters you’re worse than communists and trans activists trying to brainwash children at story time.

            • 3 weeks ago
              Anonymous

              I didn't say to bulk or anything to do with powerlifting. I said don't waste your time cutting because he'll just stay where he is and never actually gain any appreciable amount of muscle. What he's doing obviously isn't working for him because he's getting shit advice from schizophrenic morons like you who are ugly and don't know anything.

              • 3 weeks ago
                Anonymous

                cope and seethe fatty main gaining once you’re not obese is better than maingaining while obese. also im ugly but my girlfriends hot and ur a virgin

              • 3 weeks ago
                Anonymous

                You don't have a girlfriend or even a point. You're a nobody dyel who sperging out about powerlifters when noone mentioned them because you don't know anything.

            • 3 weeks ago
              Anonymous

              Post body pussy ass b***h boy

            • 3 weeks ago
              Anonymous

              >he’s fricking fat
              I'm getting so sick of you stupid fricks

              • 3 weeks ago
                Anonymous

                You’re fatter than him aren’t you

              • 3 weeks ago
                Anonymous

                You’re fatter than him aren’t you

                he's perfect anons, if he hugged me my heart would explode

    • 3 weeks ago
      Anonymous

      Begin transitioning. You might pull it off.

    • 3 weeks ago
      Anonymous

      >posting weight without height

  8. 3 weeks ago
    Anonymous

    You don’t have muscle to lose lol
    >14.3% bodyfat
    Do chinks really?

  9. 3 weeks ago
    Anonymous

    What is the cure to this manlet phenotype? Is this peak manlet performance?

    • 3 weeks ago
      Anonymous

      how tall are you?

      • 3 weeks ago
        Anonymous

        5’6

    • 3 weeks ago
      Anonymous

      You've got hips like a woman so I'll frick you like one

    • 3 weeks ago
      Anonymous

      >IPA the body

    • 3 weeks ago
      Anonymous

      why did you pull out of the usyk fight?

    • 3 weeks ago
      Anonymous

      t. mizkif

    • 3 weeks ago
      As far as they will go but even farther

      I kinda have this bodytype at 5'7 180, could be worse

      • 3 weeks ago
        Anonymous

        I have it at 5'11" at 200

    • 3 weeks ago
      Anonymous

      Lose more weight fatass you have barely any muscle under there

  10. 3 weeks ago
    Anonymous

    Bulk till 20%, cut till you're happy with your body(I like 12%).

    Either way increase your protein intake as your bf decreases. Personally when I'm near 12 i eat 2,6grams per kg

  11. 3 weeks ago
    Anonymous

    The pic isn't doing you favors, makes you look a lot softer than you would look with overhead light
    You're around 16-17%, but not much above that

  12. 3 weeks ago
    Anonymous

    The replies to your post makes me sad. I'm not sure how to answer your question other than to suggest that you just keep working out in a way that you enjoy and with enough time and self love you will feel comfortable with the body you have. To all the homosexuals that are dogpiling and being mean, collectively go frick yourselves you mental midgets.

  13. 3 weeks ago
    Anonymous

    You need to do a hard cut, don’t worry about losing muscle right now

  14. 3 weeks ago
    Anonymous

    this is like 18% atleast. i would know because i used to look like this with more muscle thinking this was about as cut as i would get. went from 80 to 75kg in 3 months and looked insanely lean. people underestimate how hard it can be and how long it takes to get proper low body fat

    • 3 weeks ago
      As far as they will go but even farther

      About how much bodyfat is in 10 pounds

  15. 3 weeks ago
    Anonymous

    >without decreasing muscle?
    >I have 38.5 kgs of muscle
    bro you dont have any muscle to lose,
    gain at least 30kg more muscle first

  16. 3 weeks ago
    Anonymous

    Walking, keep eating the same amount of protein but lower the calories

  17. 3 weeks ago
    Anonymous

    You recomp, there is plenty of information circulating out there regarding this very topic. However, it doesn't look like you would benefit from this process, which requires discipline and an already well-developed baseline. It seems to me that you are lacking both.

    • 3 weeks ago
      Anonymous

      Post body

  18. 3 weeks ago
    Anonymous

    these guys are insane, this body's fricking gorgeous

  19. 3 weeks ago
    Anonymous

    you literally look great, you look like you are at a healthy weight and can go either way
    bulk and put on some more muscle
    or cut and look even more shredded
    you are a Perfect canvas at the moment
    what exactly are your goals?
    since you arent a fatass like me Id say do a slight caloric surplus and keep lifting often and heavy
    so you can have big chad muscles and get mad amounts of women

  20. 3 weeks ago
    Anonymous

    this made me kek irl when i saw it on catalog
    good job op

  21. 3 weeks ago
    Anonymous

    anyone who suggests 'bulk' is a fricking moron

    • 3 weeks ago
      Anonymous

      explain why without memeing

      • 3 weeks ago
        Anonymous

        He’s already fat and bulking is just powerlifter code for “get fatter”

        • 3 weeks ago
          Anonymous

          How is he "fat"
          How small and weak are you? There's no way any of you ever make any progress if you are this afraid of reaching 15% bodyfat

  22. 3 weeks ago
    Anonymous

    do we tell them or nah

    thread is amusing in a mildly disturbing way

  23. 3 weeks ago
    Anonymous

    The lighting is shit but there's no way you're 14%. I'd put it around 17-18%

  24. 3 weeks ago
    Anonymous

    >20% BF chonkster
    >"yeah I'm 14.3% BF trust me bro"

    • 3 weeks ago
      Anonymous

      They don't want to admit they would be 120lbs at 14% BF.

  25. 3 weeks ago
    Anonymous

    >14.3% body fat
    Hmmm

    >decrease body fat
    Eat fewer calories than your TDEE and a high protein diet

  26. 3 weeks ago
    Anonymous

    you don't have any muscle to lose, just cut and stop being fat. Also, that's way higher than 14% body fat.

    • 3 weeks ago
      Anonymous

      So you're really small and don't lift at all right?

      • 3 weeks ago
        Anonymous

        typical fatty response, you look like shit, but there's still time to save yourself. You need to put effort into lifting, increasing protein, and lowering calories.

        • 3 weeks ago
          Anonymous

          Unlike you I look like I lift

  27. 3 weeks ago
    Anonymous

    [...]

    Actually, upon looking at comparison images. You are probably right. That's great for you, op, too, because its only 2-4% you have to cut to start looking really good

    • 3 weeks ago
      Anonymous

      >tfw 24% with less muscle than pic related
      feels bad man

    • 3 weeks ago
      Anonymous

      I would say he's in the 20% range looking at this pic, or the top range of the 16-19%

      • 3 weeks ago
        Anonymous

        If you can make out individual lobes of abs then its below 16% according to that pic. Though this one agrees with you

        • 3 weeks ago
          Anonymous

          This one looks like somewhere in 15-20%

  28. 3 weeks ago
    Anonymous

    How over is it for me
    >working out for 1.5 years

    • 3 weeks ago
      Anonymous

      for reference this was me April of last year

      • 3 weeks ago
        Anonymous

        https://i.imgur.com/9ie3XK8.png

        How over is it for me
        >working out for 1.5 years

        You're doing great. One more year and you'll be there. Keep it up.

    • 3 weeks ago
      Anonymous

      https://i.imgur.com/FGDUMYZ.png

      for reference this was me April of last year

      That's a massive improvement brother, don't sweat it.

      • 3 weeks ago
        Anonymous

        Shit you're right lmao, I didn't even notice the progress till I saw the images side by side. I've been snapping pictures of myself in the mirror every day whenever I come back from the gym in the morning and it's a little demoralizing but times like this make it worth it. In the first pic I'm 210, in your opinion, is it realistic to aim for 180lbs by mid-June? I'm in a 700cal deficit and do 30mins lifting and 30mins cardio 6 days a week.

  29. 3 weeks ago
    Anonymous

    Track what you eat in a week maintaining, try to eat whatever makes you lose (.5-2%) current weight per week don't try to lose weight faster will make you look like shit and feel it(I did a suicide cut myself), try to lift the same but u will be fatigued and hit abs every workout so they pop out more at a higher bodyfat%. Eat carbs to fuel the workouts and eat more protein than usual, maintain every 6 weeks for 2 weeks since losing weight is stressful on the body, after you get lean I'd say do a slow bulk (200-500+maintenance) and try to improve your back, side shoulder, and arms. You have a good frame for a vtaper(your shoulder width is quite bigger than waist) and your chest looks more developed than the rest of your body and don't get advise from IST.

  30. 3 weeks ago
    Anonymous

    >14.3% body fat
    whos gonna tell him

  31. 3 weeks ago
    Anonymous

    I would say i am the same as this guy and I am currently doing a cut

    It's due to a high BF% and it makes you look shit in photos

    I definitely have muscle under there somewhere, having high BF hides so much

    Just keep cutting OP. Fast / Snake juice style

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