Hello. Im Asian 5ft 9 170lb. I can bench 135lb max and dumbbell bench press 60lb . I can curl 40lb dumbell and do 4 pull-ups in one set. i am trying to improve more in compound exercises such as squats and Deadlift. Ive really struggled w the concept of losing body fat. I had done a dexa scan and it stated i was 110lb LBM 55 lb fat and bmc (bone mineral content) 5lb . I actually look lean but i am skinny fat/endomorph in which my fat primarily lies in visceral and love handles. Can send a pic if that would help.
From my research it seems to lose fat you should eat 500 cal less than your TDEE. When i input my info my tdee at lightly active is 2400 which would make 1900 cals my target goal. I find this difficult as im a small guy that generally eats 2 meals a day and breakfast which would be 1500 cals. However when I enter my LBM in a tdee calculator i get a different result of TDEE 1737 cals which would make a deficit of 5%-10% to be 1563- 1650-cals.
I've also seen with resistance training that the recommended protein intake is 1lb per lb of body weight which would mean 170g protein per day. Even w protein shakes, i find this difficult to attain as i would just get super full. I usually have more like 80-120g protein a day. I also struggle with having 2L water and 7k steps daily.. Any advice is appreciated of how I should go about my diet and fitness regime to start seeing some sort of improvement. Does genetics matter much in body recomposition. Would possibly getting approved for TRT help? Thanks!
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source https://www.reddit.com/r/loseit/comments/oj8wxi/advice_on_losing_bf/
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