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How can I figure out if I need kcal surplus or deficit ? (lemmy.world)
submitted 10 months ago by to c/fitness@lemmy.world
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Hey, im skinny fat... currently 83 kg, started last year at 83.9 kg, droped to 75.5 kg and since july slowly going up in kgs sgain

I was able to do 1 Wide Grip Pull Up and 0.5 Close Grip this time last year. Now I can do 5x6-8 weighted Neutral Grip Pull Ups with about 5 kgs on me.

So I must have also gained muscle.

But if I look in the mirror I still didnt change lol.

Im 175 cm, 83.3 kg now and male. Id say thin arms, belly,...

Here is a pic for reference if me.

What would you guys do if you were me? Skinny arms, fat belly/ chest, skinny legs.

Working on few key lifts...

  • Overhead Barbell 5RM is 45 kg
  • Bench Dumbbells is 5RM 27.5 kg
  • Barbell Squart 5RM 80 kg ...

So not very strong either lol. I think I barbell Benchpress 65 kg for 5 Reps Max :(

Trying to hit 2800 kcal a day and about 2g protein per kg/ bodyweight. Doing upper lower splitwith cardio zone 2 on wednesday and saturday

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[–] 2 points 10 months ago (2 children)

You're pushing some respectable numbers on your main lifts. Are they progressing well? If so, I wouldn't worry so much about everything else. Anything from a slight deficit to a slight surplus will still move you towards getting overall leaner and more muscular. I would say to choose whichever option is easier for adherence.

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  • [–] [S] 2 points 10 months ago (1 child)

    Thanks!

    Yeah I dunno, 27.5 kg is weird (Dumbbell Bench Press) I heard it's "beginner" level, and for a male its low.

    I workout since half a year, I am so bad lol.

    I started at 20 kgs, but I somehow can't do 30 kg Dumbbells. It's like I can't even pick them out of the rack... 27.5 kg 5x5 no problem, I can even do another 7-8 reps on my last set of 5x5 and the program says go up in weight if you can do 5x5. It's not happening lol...

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  • [–] 2 points 10 months ago

    You're looking at these strength standards as if "beginner" means "bad". It doesn't. It's just an arbitrary label someone decided to slap on arbitrary numbers. What you should be focusing on is whether or not you're progressing. That's where you can make judgements on whether you're doing well or not.

    As for your issue with DB bench, my solution would be to drop the weight and do something differently to make it harder when using lighter weights. That can mean any combination of the following: increasing the number of reps, increasing the range of motion, or increasing the duration of the pause at the bottom. For comparison, my work sets for DB bench are typically 30-40% of the numbers I use on barbell bench. You're currently doing 85%.

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