Cutting and bulking - Need some help.
- 07-28-2012, 06:23 PM
Cutting and bulking - Need some help.
Im a 16 years old boy, 167 pounds with 15 bodyfat, im about to start a cut tomorrow, i will cut for around 2 months to get my bodyfat down to 10 bodyfat, so i can start a lean bulk, at the moment my body is very bloaty and saggy, so i wanna lean out so i can keep control on my fat as im bulking, i know i will look skinny, but i think i need it to feel good as im bulking, im aiming to lose 1kg a week.
1 Cup Green Tea
6 Egg whites
2 Whole eggs.
2 scoop 100% Gold Standard Whey Protein
200g cottage cheese.
Calories: 2000 - Protein: 200 - Carbs: 120 carbs - Fat: 80
After im done with the cutting, and got my bodyfat down to 10, i will slowly increase calories and eat maintance for 2 week and start clean bulk for 6 months, will gain around 0.5 pounds a week.
------ Breakfast: -------
100 grams of oatmeal
6 egg whites
2 whole eggs
skim milk 400ml
1 cup juice
888 calories - 58g Protein - 117g carbs - 15g fat.
-------- Lunch: --------
466 kcal - 44G protein - 38g carbs - 13G fat.
170g tuna in water
636 calories - 61g protein - 72g carbs - 15g fat.
---- After training: ----
Whey protein shake 2 scoops
200 kcal - 45G protein - 16g carbs - 2g fat.
--- Between Meals: -------
583 calories - 28g protein - 37g carbs - 30g fat.
----- Before bed: -----
100g cottage cheese
250 ml milk.
253 calories - 36g Protein - 2g carbs - 34g fat.
Total: around 2450 kcal - protein 220g - 350g carbs - 90g fat.
Goals to next summer:
Start a cut tomorrow, and get my bodyfat down to 10 bf, then eat maintenace for 2 weeks, and slowly increase calories, and start a slow lean bulk to the next summer without going over 15 bodyfat with a gain at 0.5 pounds a week.
What weight should i bulk up to to look decent?
How many calories surplus should i have to clean bulk and gain around 0.5 pounds a week?
Is 0.5 pounds a week goal to keep my fat low?
What bodyfat should i never bulk over?
Any tips so i can keep my fat gains low? i find it very easy to gain weight and fat.
Does everything look okey?
Whats my bodyfat?:
- 07-28-2012, 06:47 PM
Props on knowing your stuff at 16 years old. At your age and body size I would say you don't even need to cut unless your trying to get ripped and impress people. If you play high school sports then just bulk from now at a 500 calorie surplus and keep eating clean to minimize fat gain. good luck
07-28-2012, 07:21 PM
07-28-2012, 07:25 PM
I'd forget about cutting, eat away while u can man just keep the sports and stuff going, or stay on the track ur on now but bump up the cals and take advantage
07-28-2012, 08:15 PM
I think i cut for 1 month, then eat maintance for 2 weeks, then add 250 calories to slowly gain 0.5 pounds a week, im not a very active gut no more, no sports
And please give me some advices, look question
07-28-2012, 08:31 PM
Cut until your satisfied. It's your body and you control how it looks. Cut slow, you may still get much stronger. At your age fat will fly off.
Work on what's important to you my friend. There will always be some one further ahead, you need to be satisfied with YOUR progress!
Good work on your diets, on paper. You may do some fine tuning as needed. Also dont drop cals all at once 200-300 less every couple weeks will help avoid fat loss plateau
07-28-2012, 08:37 PM
07-29-2012, 06:07 PM
That all sounds fine. Everyone is different. Some will gain fat off 300 extra cals. Some won't gain a pound. The real trick is to figure out your own body then progress is easy as long as your consistent.
07-31-2012, 02:29 PM
08-01-2012, 10:33 AM
I will just keep eating mainteance, and do some cardio, dont care if i loose weight or not for 2 weeks more, then i slowly increase calories with 250, and see where its gets me, dont wanna end to much over 15 bodyfat. a bulk for 6 months at 0.5 pounds wouldent put me over 18 bodyfat or?.. if i do some hit cardio etc.
Anyone here have bulked with 15 bodyfat, and not ended up looking fat, i dont really care about sixpack yet, just wanna keep adding mass, but i dont want that huge gut, i think im just scared at the moment because im skinny fat now, my chest starts to grow, but my gut sticks out, but if i had more mass, would i be looking better at higher bodyfat?
Also i used to be fat.. so i just gotta break that mental thing..
08-01-2012, 11:06 AM
Add 200-300 calories every 2-3 weeks. Make sure to mainly focus on major compound lifts. I don't see you gaining much fat at all, this is a pretty lean bulk, similar to one I use. It's slow but progress over time is what it's all about.
Even at 200cals over maintenance if your lifting hard that may not be enough depending on the person. I personally like to ramp it up slow, adjusting for new mass every few weeks.
Don't forget resistance training has a natural nutrient repartitioning effect. Its not the same as a sedentary person eating at 200+cals over. Your willingness for knowledge and to do things right at a young age is impressive, keep it up you will succeed.
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