Thread 76604758

What bodyfat percentage do you think im at?

6 ft and 220 pounds btw.

I'm 40 now and was kinda jacked 10 years ago but havent lifted since. I wanna get back in the game but can't decide if I should cut down first or start with a surplus and get them muscles growin again.

Also is recomp a scam or does it really work?

stop eating fat
fast till dinner
eat only carbs at dinner
walk or do low intensity things all day long
drink vitamin c water to mitigate the fast fatloss symptoms at the start

>>76604758 (OP)
nah just start lifting again and cut. you got a good fat base for building muscle you dont need to bulk. will probably see gains quite fast.

>>76604766
dont listen to this retard and his meme shit just lift and eat healthy

>>76604758 (OP)
fasting 3 days out of a week every 2 weeks
after 20 weeks you will lose 7% bodyfat

>>76604758 (OP)
You need a muscle base before even considering any cutting or you'll look shit. Hard dirty bulk for the next 4 months, starting working out 2 months in when your body is in an anabolic state.

>>76604796
hahaha lifting wont get him shredded
but keep spiking your cortisol you body dysmorphia faggot

>>76604793

Man I hate lifting while cutting. I always feel so weak and have no energy. But it seems that is what I have to do.

>>76604843

While I love dirty bulking putting on even more fat seems like a bad idea.

>>76605018
you need to cut first then build like me

>>76605014
"lift and eat healthy" is now considered body dysmorphia advice. jfc the state of this board.

>>76605018
>Man I hate lifting while cutting. I always feel so weak and have no energy. But it seems that is what I have to do.
no pain no gain brother. you look like you got at least a decent amount of muscle leftover + muscle memory will kick in so you will make fast gains. just make it through the first couple weeks then the routine will kick in and it will be easy.

>>76604758 (OP)
oh man. you look around 32%. could be higher since you're 220 and 40. but you're carrying it pretty well.
'recomp' sounds totally gay. just say you're on a cut. just cut and 200+g protein each day.
and you should be able to get to 85% of your old strength with 4 months of lifting 3 times a week.

>>76604758 (OP)
3 months of heavy lifts 4/5 times a week and you'll be stronger fat. Don't bother cutting. At your age girls like strong guys with a bit of body fat (dad bod)

>>76605031
he wants to lose bodyfat you fat retard

>>76605048
yeah, and to lose bodyfat he just has to lift weights and eat healthy retard. no one with a normal social/work life is going to do your retard meme shit.

>>76604766
>eat only carbs at dinner
Uh-oh

>>76604766
why are you recommending the diet of a 14 year old girl with anorexia to a 40 year old man who wants to get jacked

>>76605064
Wrong, it’s really that easy, how about you read it all again. being a wagie doesn’t make you protected species

>>76605127
>hey anon, we're all going for lunch, you joining?
>sorry haha, im not really allowed to, on account of my diet you know haha

>hey anon, i'm having a few people over for cheese and wine tomorrow night, you wanna come along?
>sorry haha, i'm not really allowed to eat fatty foods hahaha, you know, on account of my diet haha

>hey anon! you joining us to watch the big game tomrrow?
>haha, sorry, i got be walking or doing low intensity things all day long haha, on account of my diet haha. can't really afford to sit down and watch the game haha

>anon, big cookout at my place over the weekend! dont worry about bringing anything, i got all the burgers and chicken wings we'll need!
>haha, sorry, I'm not really allowed to eat lunch or fatty foods. you know, on account of my diet, haha.

you are going to die alone, anon. but hey, at least you'll be skinny when it happens.

>>76604758 (OP)
Whatever you decide on, better to start now and be consistent than try to figure out the most optimal path and dick around. Half a year will go by real quick and you'll see tremendous progress. Good luck, fellow 40+ year old (44 here).

>>76605025
That's not you and that anon used suicidal drugs to lose weight.

>>76605165
truely unimaginable missing out on your wagie/social life

>>76605165
You can go out with people and order food as long as you control yourself and order small portions of mostly low calorie food.
You can join the pretentious cheese & wine as long as you limit yourself to just tasting small portions of the cheese and drinking a single glass of wine while still participating in a social event.
Just because you're a gluttonous retard that sees everything as a binary scenario whether you can only be a social recluse starving skeleton or a voracious hambeast that inhales everything in sight does not mean that other people do not have the discipline to do things in moderation. These events also do not happen every day either. Also if you cannot attend a social event without being peer pressured into eating/drinking/doing drugs you do not want, you're a weak minded faggot.

>>76605228
or you can just lift weights and not be a faggot. chad chugs 10 beers, fucks 3 bitches, goes to the gym the next day and bangs out a new pr, then eats a fat steak and runs 10k, and looks great while doing it. meanwhile you stare at other people making them feel uncomfortable while theyre trying to eat lunch together, and after you go home 3 hours before everyone else because you're not having any fun they talk about how boring you are and dont invite you next time.

>>76605268
Except you're none of those things, you're just a fat faggot who barely lifts while making up scenarios in your head to make yourself feel better while arguing on 4chan about hypotheticals that never happened in real life. Get a life, fat loser.

>>76605268
Sure thing tubby

>>76605272
>>76605283
enjoy your 14 year old girl diets twinks

>>76605297
oink oink

>>76604758 (OP)
You're probably like 20-22% BF.
Recomp does work, especially if you lifted in the past you should make easy (re)gains. I'd do that first, hit the heavy weights and maingain, cause it's more fun, then once the msucles are popping again start a mild cut and keep hitting the gym hard. Also running or other cardio is great for burning a bunch of calories and improved cardio is all nothing but benefits.

>>76604758 (OP)
Bro just listen to the first ~20 min of this podcast https://www.youtube.com/watch?v=jwiYj1cK0BI

Basically just prioritize food quality and strength training for at least 2-3 months. Hit 200g protein of unprocessed whole foods and 3 full body weights sessions per week.

Once you're in a groove with that, you can go on a proper cut to shed fat. You can also try lowering carbs, fasting etc.

Too many guys try to restart lifting AND fix processed food addiction AND restrict calories/feeding times right away, and it's too much to handle at once and you fuck it up.

Start by being a guy who eats well and lifts regularly, establish that baseline identity change and then start to aggressively cut more.

Thank you my friends. I will start lifting heavy 3 times a week and try to hit 200g of protein without going crazy with the calories. Might target 300 calories below maintenance or so to not feel super hungry all the time and lose some fat.

I'll try to keep you updated regularly. Pic in OP is like a week old. I will include that photo as reference then.

Also I'm ignoring that anorexia shit.

>>76605553
WAGMI bro

>>76605268
you seem really bitter and pathetic

OP clearly has muscle he needs to cut and not even very much. Lose 20 pounds and then recomp

>>76604758 (OP)
48 here and was in your same boat, minus faggy tattoos. If you want to know, reply and I'll write it out, otherwise I have shit to do today.

>>76604758 (OP)
buy a cycle and a stand trainer and spend your tv time doing that till you feel fresh and light on your feet

Calorie deficit.
Protein surplus.

Lift 3 times a week, cardio twice a week.

Stay in the high reps range and focus on endurance and definition. Once you burn off as much fat as you want, adjust your diet and focus on str and mass.

>>76604758 (OP)
Bro, we are the same height and a similar build. I dieted down to 185 and still have around 10 to lose. Just a reality check that you're almost certainly fatter than you think.

>>76604758 (OP)
Are you done putting on muscle and just wanna look good for the ladies? Just do an unpriductive amount of lifting for every body part so you dont get weaker until you start eating again.

>>76606478
>what to diet
You can eat whatever you want it is actually better for aesthetics to be eating more and outlifting your diet. Cutting carbs too much will actually make you look skinnyfat from jacked.

>>76604758 (OP)
you look ok you idiot
you look tall and strong