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Need some advice /fit/. Kinda been a chubster since middle school but since high school hit been focusing on getting fit. I am a junior in college now. I am currently trying cutting so I can get more muscle definition, but I don't think I look any different--I have actually GAINED muscle weight (Pic related) Wat do? I will post stats below so you know what I've been doing.
July 2017 (Start of cut)
>6'3", 212 lbs
>16%bf
Sept. 2017 (Current)
>6'3", 216.8 lbs
>106.7 lb muscle mass
>14.4%bf
>BMR of 2200, eating at 400 cal deficit
Workout: 5 days/week
>Hiit training for each muscle group-chest, back, arms, legs, abs
>4x25 50%weight, 3x8 100% weight
>5 or 6 different exercises for each group
Diet
>Breakfast: 4 eggs, olive oil, spinach, onion, grilled chicken, two slices wheat toast
>Lunch: 2 Sandwiches (4 slices whole wheat bread, miracle whip, turkey, thin slice cheese, tomato, onion, spinach)
>Snack: Chobani Nonfat Plain greek yogurt
>dinner: usually chicken/corn soup with dannon oikos triple zero greek yogurt
>Protein/Supps: R1 chocolate fudge with 8 oz unsweetened almond milk, nature's fuel multi, megared krill oil, garden of life green superfood pills, CLA oil, Stance BCAAs, 1 tsp creatine monohydrate, fiburn
Please to help?? What should I add or take away?
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OP here. InBody scan, most recent results
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>>42876567
Dude, you're nowhere big enough to be giving a shit about any of this. Just hit the fucking gym and keep eating so you keep getting bigger.
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>>42876604
Are you arguing it's not feasible to get a defined torso/muscles with the stats I have right now?
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track macros. individual foods don't matter.
Read the sticky.
Lift.
Btw you are more like 25% bf, not 14. Just an FYI. At 15 percent you should have clear ab definition and vascularity on pecs, shoulders, forearms, and biceps.
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>>42876781
Do you know of a more accurate way to test BF%? The one i got 14.4 on seemed to be pretty fancy.
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>>42876567
Where'd you get 14% from? You look like you're in the 20s range.
Keep lifiting, drink tons of water, do tons of cardio
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>>42876864
The first post is my results from an InBody scan i had done with the stats attached. From this thread it looks like theres pretty big percent error on the test
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>>42876567
Cut out all the bread, all the condiments , and tone it down on all that protein bullshit
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>Snack: Chobani Nonfat Plain greek yogurt
cut that shit out fat is good it's literally marketing for women they replace the fat with sugar
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>>42877420
I only have one protein for post workout and the others are mostly vitamins. Whay do you recommend I cut out?
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