Should I continue losing weight or simply focus on gaining muscle?
By - anish298
Male or female, that's some pretty key info that decides whether you're underweight or perfectly fine. If you're female then at 59kg you should be somewhere between 20-30% bf which would be healthy. However, if you're male you've got to start doing hypertrophy training if you say you're still fat at 59kg. I'm a 173 cm tall dude and I'm about 14% bf at 65kg, and I'm not even a big dude either, I'm pretty darn twiggy at 65kg. Then there is the other possibility is that you're an underweight male who has body dysmorphia and you're actually a lot skinnier than you think you are, if that's the case then you gotta get that in check otherwise you're just going to get yourself to a point where you're emanciated.
173 cm is 68.11 inches
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Thanks for taking out the time to comment. I'm a male. I don't know my exact body fat percentage. But my waist is at 31inches now from 36.
I'm gonna start gymming to build muscle. Currently my daily home workout (5-6 days in a week) looks like this -
100 push-ups in 5 sets
40 squats in 2 sets
60 brazilian crunches in 2 sets
20 leg raises in 2 sets
And I do another exercise for triceps using the sofa but I don't know the name :P
How do I post a picture here? That'll explain it better I feel.
If it's possible to get a gym membership I'd advise getting one but if you can't I could give you a few pointers on home workouts:
Try keep your total number of sets per week for each muscle group at about 12-16 sets because body weight exercises usually have really high rep ranges.
I'd advise you to do a push pull 4 day split.
Body weight squats really aren't worth the effort, unless you have a barbell and plates or perhaps heavy dumbells then you can pretty much forget squating and deadlifting.
For chest some of the best exercises is a flat pushup, incline pushup (pull your feet up on a chair) and dips (you can do them on the inner corner of a counter top or on some chairs with your feet elevated).
For pull day you can do rows by hanging from underneath a desk or a table and pulling your chest up to the edge of the table (elevating your feet should make it harder). A pullup bar would be a great addition so you don't neglect the lats.
And finally I'd advise that you buy a pair of adjustable dumbells that you could do accessory work for the triceps, biceps and shoulders.
For abs, keep it simple and just do two ab days a week. On each ab day do 3 sets of leg raises and 3 sets of situps/crunches hybrid. Your abs don't need a lot to develop and at the end of the day you have to be lean to see them in the first place. Do each set till failure for the abs.
What is the rep range that I should work towards? Owww the exercise I mentioned I do but don't know the name of is dips :P. Thanks for pointing it out. Cool. Got it. So push pull 4 day split!
I'll check with my gym and if they say they won't be opening anytime soon..then I'll invest in a pair of adjustable dumbbells and resistance bands. Thanks a lot, I had no idea about the push pull split.
Just work till failure or very close to it, the best rep range for muscle growth would be 8-12 but you shouldn't be stopping in the middle of a set because you've reached 12 reps and you still got a lot more in the tank. You could lower the number of reps you're capable of by getting someone to put a weight on your back if you're overshooting the 8-12 rep range or use a resistance band to make it easier if you're not yet capable of 8 reps.
Tried the work till failure thing today and it was such a revelation, there's so much more that I could do, which I didn't know. I would simply stop once I reached a certain number. I'm gonna try this with all the exercises from now.
Do you mean decline push-up? An incline push-up has your torso starting above your feet.
Nope incline relative to the arms and head.
Pushups with your feet elevated above your arms and head are called decline pushups. They are much more difficult than incline pushups, which are used to progress towards regular pushups.
Yep, you're right. I'm used to gym exercise names so I just assumed since the arm positioning was the same as the incline bench press that it'd be called an incline pushup too.
Yeah majority of males can do either of them. I don't look at them as the same exercises at different intensities however. Decline pushups accentuate the upper pecs and flat doesn't accentuate any specific part of the pecs, it's good to be doing both so. That's the problem with a lot of bodyweight programs, people use the flat pushups for beginners, use decline pushups as an intermediate movement and finally a handstand pushups as the toughest exercise when they don't even have the same muscle activation in the different muscle groups. It's like saying you should start doing shoulder presses when bench pressing gets too easy. You will just end up causing muscle groups to be neglected as you progress you treat completely different exercises as the same.
What the heck?! Is this serious? Man don't do 2 ab days a week. I cant believe this was a comment posted on leangains but then up voted. Martin would be looking down at this in shame.
Out of curiosity, how often should one do ab work? I heard they bounce back pretty quickly and don’t require a lot of rest time.
Yeah but why do so much extra work just to get marginal gains in the ab department when two days a week will develop your abs just as fast?
I mean even the olympia competetors only do abs on contest prep 12 weeks before stepping onto stage. Abs are some of the fastest developing muscles and therefore you shouldn't be focusing on it as much as you should for legs, back, chest and arms.
Plus abs get worked like crazy with compound movements. I train abs once per week 2 sets and mine aren't lacking
Don't you do any pull exercises? I literally have gotten great results from only doing chin ups and modified (slightly bent forward) upright rows. If you don't have access to much equipment for legs do split squats with a back pack they will hurt you.
>Male or female, that's some pretty key info that decides whether you're underweight or perfectly fine. If you're female then at 59kg you should be somewhere between 20-30% bf which would be healthy. However, if you're male you've got to start doing hypertrophy training if you say you're still fat at 59kg. I'm a 173 cm tall dude and I'm about 14% bf at 65kg, and I'm not even a big dude either, I'm pretty darn twiggy at 65kg. Then there is the other possibility is that you're an underweight male who has body dysmorphia and you're actually a lot skinnier than you think you are, if that's the case then you gotta get that in check otherwise you're just going to get yourself to a point where you're emanciated.
bf don't depend on weight. There is no need to define women must be with 20-30% you begin to lost boobs since 13% for a woman. 15% for a man is an average bf, to have packs visible you must reach 12% and less, but above 10% you can't continue during weeks and weeks without drugs. It's risky.
65kg for 1m73 it's not at all to be muscular but with a good imc, you need at least 71-75kg to begin to have a good shape of muscle.
But i'm ok with the point there is a point of view problem, but it's ordinary where people lost a lot of weigh too quickly with a bad diet, they lost muscle and result in the mirror is pretty sad.
You clearly don't know how to coach women. Give your two cents when you actually have change to spare, mate.
>You clearly don't know how to coach women. Give your two cents when you actually have change to spare, mate.
yeah it's not like if i know since a lot of years bb women and examined when bf bear an obligation to use prosthesis. It's not like if i have almost 25 years of training... For a woman 1m60 tall 60 bell, 90hip you have an average 16%bf. Thx for your joke.
I really like the richness of your argument, it hardly sounds troll .
Look at how many downvotes you got, you're a charlatan whether you know it or not
59kg is quite low for your height.
I am 8cm shorter and weigh 64-65kg whilst relatively lean.
You'll probably be better off gaining some muscle for a while before cuttting down again.
Thanks for commenting. Yeah, I have been thinking the same. Maybe it's time to focus on building muscle now rather than keep losing weight but I can't and shouldn't lose more I guess.
Forget losing fat, you need to put on some weight! Start the bulk. Stop focusing on how you look.
Yup! No more losing weight and building muscle now. Thanks
Try and put yourself in a slight caloric surplus and follow a good beginners strength program (I recommend Gzclp, but there are a lot of good options) for a few months, you should be able to make good muscle and strength gains for quite a while.
If you can't get to a gym right now then see about getting some weights for home workouts.
Between a set of adjustable dumbbells, a pull up bar, and maybe some resistance bands, you can get quite a long way.
I'll check out Gzclp. Gyms are gonna open in a week hopefully. But if it takes longer then yeah like you mentioned adjustable dumbbells, pull bar and resistance bands seem like a good starting point.
Yeah I have been trying to eat properly. I eat at a slight deficit for the whole week then on the weekends I spend those on chocolates and chips, which I need to work on and start eating at a surplus but healthy.
Sounds like a plan.
The other important thing is to make sure you're eating enough protein.
Rough rule of thumb is 2.2g / kg bodyweight, so you should aim for around 130g per day (or more).
Timing of meals / protein doesn't matter too much all other things being equal so split it however you feel comfortable.
Yeah, I have been trying to do that. Somedays I make it to around 110-120 but on other days it's around 60-70. I guess that is the reason, I'm not gaining any muscle. Because right after working out I can see biceps because the body is pumped but a day or two later it's all gone.
Gain muscle! I know what you want to do and how you feel about it I know the urge to keep losing but my strength goes up on body weight exercises the more I eat. If you've been cutting for a while it can make you more prone to binges when you become starving and can't stop thinking about food. I was surprised to see my weight went up by 10 lbs the last MONTH (I know and I am only 5' 4") but I can do the same number of chin ups as I could which means I have technically gotten stronger in such a short period. Got too obsessed with food and couldn't cut anymore. Also strength decreased slightly all Summer. Just eat IF you're stressing over it just stop and eat normally DON'T force feed or eat too much junk like cake if you want to but if you really wanted to cut further I suppose you could. You'd feel better mentally and physically, probably look better and be able to eventually cut on higher calories that is if you didn't gain muscle and lose fat at the same time just eating more if you gave dieting a break. At the beginning of your diet you will feel "shit this is easy why didn't I make myself do it before" but don't end when your mind's eye wants you to, end when you wake up in the night hungry or you can't stop thinking about food. I find when I end it here, I gain a lot of strength and size in the month after a fat loss period. Just trying to help with my experience. You sound underweight, we weigh the same. How long have you been training? Never force feed during a gaining period and never starve during a fat loss period. Do you know about protein timing too? It is critical. Don't listen to stupid vegans who say protein is a myth fabricated by your ego because that is THEIR ego speaking, look up Dr Gabrielle Lyon. Basically you'll be better off eating 50g animal protein 4 x a day than 100g in 2 separate meals and there is no health risk to eating a lot. I know I sound like I am just making claims but I've obsessed over this stuff in the past when I just got into training.
Thanks for such a detailed description! Yeah I need to stop focusing on losing weight and diet and work towards gaining muscle now by doing proper workouts like pull ups, using dumbbells and eating more protein.
so glad it helped you then and you didn't get bored with my answer. But as I say it is all stuff I just fucking wish I knew when I started. This Summer I literally lost muscle - I got leaner but it was hardly worth it when I could have eaten more and gained. When you're a beginner you keep forgetting that you can eat so much more than you think you can/or you WILL be able in just a few months time to eat so much more than you'd expect but because you'll have been stuck in a rut for so long trying to lose weight you won't remember this and you won't realise how much time has passed. One year ago I weighed 118 lbs and could do 10 chins, now I weigh 130 and can do 15. My weight this year would look like a U on a graph. But it isn't regression. If food is driving you mad, even if you think you are fat or even if you objectively are, it is just time to stop. Also when you've been dieting for a while your body is primed to put on muscle. Never under estimate protein either but the most important thing you can do to gain as much muscle in a surplus and as little fat as possible time and time again has been proven to eat it in a bolus quantity so 25g minimum - 50g benefit stops but leave a few hours between meals. Not meaning to repeat myself. Also don't overtrain, my sleep was rubbish when I first started and I couldn't figure out why until I stopped training because I physically couldn't bring myself to do it anymore and lo and behold I went from 5 hours a night to 8. I have since found out through experimenting that I can't do more than 6 - 8 sets per body part per week or I get weaker and can't sleep AKA I over reach. I still count myself lucky because I have made all the progress I could ask to expect but sometimes I just wonder if other people don't try hard enough so have to do more sets. I don't go mad with failure though - my will power is rubbish I don't like being uncomfortable haha. Pull ups are great but chins work more muscle groups and are easier for beginners because of more muscle involvement = bicep/forearm isolation not required and you'll be stronger on them than pull ups. Don't lose any more weight because there is simply no need unless you really hate food and you don't mind your metabolism slowing down. It's funny when I start eating more food AKA when I have "given up" on my diets I ALWAYS find I get stronger on bodyweight exercises no matter how quickly the weight seems to shoot up - usually it is 10 lbs in the first month. That is when I feel silly as fuck. One last thing which might sound random that I have never heard any one mention is don't eat too much protein before bed, no more than 30g because I find the thermic effect was stopping me from sleeping. It makes my heart beat faster or heavier or so it feels. It's great in winter time but not for sleeping, no matter how cold the room is. Especially something like whey which has been proven to temporarily speed up your metabolism - again something I wish I had known, but now that I do I sleep quite well. Even if I am not hungry around dinner time I eat just to save being hungry late at night and then eating something that keeps me up because sleep deprivation is definitely a form of torture!
118 lbs is 53.57 kg
yes it is what is 130 lbs? I started at 147 in the summer before I got down to 118
Damn dude! You're so experienced in this. You have even answered questions that I had not even thought about :P. Really appreciate this. Trying to eat more protein now and getting proper sleep. Now the goal is the build muscle and gain more strength. Hopefully in a few months, I'll have something to show. Fingers crossed.
This is just stuff I WISH someone had told me.
Be more patient and focus on quality muscle and health maybe?
It will depend on your strength levels... kindly provide it
I dunno if the people here know how to convert from kg to pounds. Absolutely stop losing weight.
Hardcore weightloss can be dangerous because of the mindset it creates. We begin associating success with a lower number on the scale. You honestly never needed to lose weight, 74 kg at 178cm (5’10” 163lb) Is a solid platform to build muscle on.
Time to build bro, this is the fun part.
P.S. as someone that struggles with gaining weight im actually super pissed at u lmao. I’d kill to be your old weight and i’m only 170 cm
I did the exact same thing, associating progress with a lower number on the scale without thinking about following a healthier lifestyle.
It's time to start building muscle now. And I'm sure you'll get there, just keep at it.
focus on building muscle. This will boost your bmr making your calorie expenditure bigger. so when you want to strip off that excess fat it will be much easier and you ll be happier with the end result
Jesus Christ 59 kgs at 178cm is soo low! You should be shredded to the bone and have quite little muscle mass at that weight. I think you’re not underweight, you are very underweight.
When I started out I was 63 kgs at 175 cm and I was a feckin twig. Focus on gaining some mass my man. You should aim to be at least 80kg leanish
I know I lost a lot of weight. But now that I know, I'm gonna eat more and work towards building muscle. Ate 300 calories more than my maintenance today
Remember man that you’re natural. Whenever you will cut weight again don’t go overly aggressive with it, or you will really lose a lot of muscle mass. I’ve been there too
Yeah learnt my lesson.
u/anish298. Why not do both?
I detail building muscle and losing fat in the recent youtube video I created.
Sorry to drag you off the Reddit platform.
I have placed some relevant research on the topic of building muscle and losing fat simultaneously (studies are linked in the description). I hope it provides value to you
Enjoy your day
Loved the video dude! Very informative and entertaining at the same time. Keep at it! You're good!
Thankyou very much u/anish298 I wish you the best for your future success
you'd never lost weigh if you are a man... and not so much if you are a woman.If you still to have fat , it's probably you have made a bad diet and lost "muscle", body fat is determinate by measures like with YMCA method, US Navy method, or a grease clamp method, some scale could calculate your body fat but a lot show wrong percentage.
You need to define your goals and perhaps see with a nutritionist specialized into sports, to avoid to do much errors.
Yeah I guess a lot of that weight was mostly muscle.
>Yeah I guess a lot of that weight was mostly muscle.
People must understand to lost or win weigh you must target something like +/- 300kcal and in the both case with a good protein ratio except if they want to lost muscle (it could happens too). You will lost or win 3kg by month that is something ok to lost fat or win muscle. If you lost or win too quickly there is a problem, in the first case you lost a lot of muscle, and in the other you won a lot of fat with (perhaps) muscle.
Yeah you're right. 300kcal sounds like a good number to increase the calorie intake on a daily basis.
I strongly disagree. It’s nearly impossible to lose muscle when you have a small beginners frame, there’s really not much there to lose in the first place. Can tell by your pics that you lost a ton of fat and probably even gained a small amount of muscle.
If you’re comfortable carrying around the fat you have then you should definitely bulk. If the fat bothers you more than being skinny, then continue to cut.
Great job and keep at it!
Thanks for commenting. This is the first time I have done this, so it's all new for me.
I guess I'll keep cutting because the fat continues to bother me and try to gain some muscle along with it.
It will be a long and tough journey but you’re well on your way. You will need to find a way to lift heavier weights, whether that’s at a gym or start building a home setup. You can do a lot with a loadable bar, loadable dumbbell handles, some plates, and a bench
Beginner level is 150 kg squat also could be 10 kg squat.
150.0 kg is 330.4 lbs
I think he is metric system guy😅