Cutting and building muscle??

gonko

As above guys I am 5ft7 and weigh 86kgs. My body fat was measured at 19-20% and am looking to get it down to 13ish initially and hopefully into the 10-12 bracket.
Now I'm doing weights at home 3-4 days per week. I break it up a little. Typical weight on dumbbells is 15kg for bicep curls and tricep kickbacks etc. I do squats and standing overhead press with a barbell holding 33kg. I aim to do around 4 sets of 6-11 reps. Do sits ups and press ups but break it up on a day to day basis.
I am also eating better and am on a calorie deficit of about 200-600 per day. My BMR was 1960kal. So for breakfast i will have wheatabix and banana. Then lunch 2 eggs boiled and 1 slice of bread. Dinner maybe a beef or chicken stir fry with salad dressing and peppers. Then in the evening I may have beans on toast or cereal. I also am taking 1-2 protien shakes per day and take about 5mg of creatine per day.

My questions are, is my diet good enough to achieve weight loss. And is it possible to cut and yet build muscle if I stick to the above plan? I am not looking to bulk up just build lean muscle. I am stocky naturally like I am not an overweight blob if ya get me. More of an over bulked rugby player look at the moment.

Thanks in advance guys

TimeToShine

As you're new to lifting it is perfectly possible to build muscle while losing fat, but this will only happen initially. I suggest you try an established program rather than knobbing about randomly with different exercises. You can look here:

http://www.muscleandstrength.com/workouts/main.html

Or just do the standard Starting Strength or stripped 5x5 program. Try and incorporate chin-ups, dips and pull-ups into whichever of these routines you choose. Regardless, as long as you get your daily protein intake and stick consistently to an established program you will build muscle and lose fat at the same time. Bear in mind this won't work once you've been lifting for a while, hence if you do drop down to arond 12-14% bodyfat you may have to bulk again to build muscle before cutting the rest of it down to 10-12%.

Also, I would cut out the cereal/toast in the evening. Having something with less carbs like cottage cheese will help you lose weight. You're also on creatine, which will induce water retention. I strongly advise against creatine at this stage, especially in a home gym where you don't have the sufficient weights to push yourself to the limit where creatine would actually take effect. While taking creatine, expect some serious weight fluctuations due to the water retention and you may get frustrated because of this. All creatine does is retain water in your muscles and cause you to need more water. It will, in effect, help you push for those last 1 or 2 reps in a 100kg bench/160kg Dead but other than that it's effects are minimal, particularly for a newb to lifting.

gonko

Thanks for the reply. Really appreciate it. I have been sick the last week and a half and only began lifting again there 3 days ago. I worry that as i only have some weights at home and a sit up bench I am not getting the full workout benefit.

Today I had wheetabix and tea for b/fast and a shake. Then for snack I had small spaghetti tin on 2 slices of toast. Then did some lifting and had shake and then had dinner after it Tbone steak and mixed veg and rice.

So does that diet seem ok for cutting while building a little.


Workout was bicep curls 12/9/7/7
Hammer curls 7/7/F/F
Tricep kickbacks 12/10/10/7
Standing overhead barbell press 10/7/7/F


Tomorrow I plan on doing situps prob sets of 10/10/10/8/8
and prob squats 5 sets of 8-10 with barbell.


Is there anything else i can be doing at home with limited equipment

squod

Press-ups and supine rows.

https://www.youtube.com/watch?v=8ztXsfHbbJU