Guys, Around 18-22% body fat. Should I continue bulking?

[Anonymous]

or cut down a bit, and then bulk up again?

if I cut

how do I maintain my muscles and not lose what I gained?

Updates

+1 y

++

Usually every week I try adding 10+ pounds on what I can already do

so the amount I can bench/squat is subject to change

[NotJustAnotherGuy]

Keep lifting while cutting-- only way to ensure you keep your strength gains. 20% body fat is too much to continue bulking. When I bulked earlier this year I went from 140lbs to 160lbs and retained 10-12% body fat from the beginning of the bulk to the end of the bulk. This is because although I gained fat which would increase my body fat %, I also gained muscle, which would decrease my body fat %. So fix your calorie intake. When you bulk, you don't have to super bulk. You just need a surplus, that surplus should promote muscle growth while simultaneously not hindering you with too much fat. So keep lifting, and reduce your intake (but don't reduce your protein intake! Just your carbs and/or fats). And remember, when you bulk, beyond a certain point, more eating hinders more than helps. You don't want to not eat enough, at the same time you don't want to eat too much. You gotta find a good balance.

[Asker]

but based on my body I should be eating around 3000-3200 calories including the 500 caloric surplus. So is it okay to eat less than the required amount of calories? I imagine It would take twice as long for me to gain results.

and I have yet to cut.

[NotJustAnotherGuy]

All I'm saying is, 20% body fat is not a sexy composition. And I'm guessing you're working out to get stronger AND look better, same as the average man. If that's the case, then you'll want to cut calories. If your only concern is gaining strength... go ahead, plow on the pounds. But if your concern is both looks and strength gains, then cut your calories back a little bit or workout more (add cardio after your strength training perhaps).

How much do you Bench? Squat? Deadlift?

[Asker]

Assuming the bar is 45 pounds, and nothing less

The max I can

Bench: 145

Squat: 150-155

I don't do deadlifts.

and yeah 20% body fat isn't very attractive and I'd like to get rid of some of that asap.

Yes Mainly to look better, and yes stronger as well.

Cut calories while I still lift, or stop lifting and work on cutting.

My main worries

-is that I don't want my body to canabalize it's muscles

-that muscle growth will slow down considerbly because of decrease in calories.

[NotJustAnotherGuy]

Cut calories while you lift. You're a beginner, so you should be able to make gains even while cutting. You don't have to cut too many calories. If you're currently at 3,000-3,200, try cutting to 2,500 and see how well that goes. Try to get 750 of those calories from proteins. Beef Jerky, greek yogurt, milk, almonds, whey-protein supplements, etc..

What's your training routine look like, if you don't mind me asking?

[Asker]

really? didn't know that. I feel like I should be getting noob gains, but I haven't?

started in September, took weight lifting classes for like 3 months. At the start I was around 180 pounds

LIfted from September to today.

Thought I think it was around Janurary that I really figured out what I was doing. I'm 190 now.

not sure how much is fat or muscle. Sounds good, I try to get healthy protien in my system. Though I'm in college so it's tough to eat healthy

4 days on, one day off.

[Asker]

++ also my workout routine:

Chest/Shoulder

Back/Bi

Leg/Tri

Abs

I feel like I should be hitting my muscles at least twice a week ? or ?