Cut or bulk dilemma

[OrangePeellll]

Stats: Male, 24 y/o, 5'4", 123.5 lbs

Bench: 115
Squat: 175
Deadlift: 305

** Note: Not willing to use any anabolics, or PHs, although I am supplementing high doses of DHEA if that matters **

Im guesstimating my BF is 16%. Slight vascularity in arms and Delts, and in the top of the quad as well. It won't let me upload a pic because the file size is too large. I can pinch like 3/4 of an inch on my stomach if it matters.

So, opinions, cut or bulk ? Keep in mind I'm only 5'4". Thanks

 

[sparks2012]

What're your personal goals? That's what you should work towards, IMO. You'll have more drive and dedication if it's something you actually want to do.

 

[OrangePeellll]

What're your personal goals? That's what you should work towards, IMO. You'll have more drive and dedication if it's something you actually want to do.

Be a pro natty bodybuilder.

 

[sparks2012]

Be a pro natty bodybuilder.

I meant short term, as in gaining size or looking shredded...what do you want to look like in 3 months?

 

[OrangePeellll]

I meant short term, as in gaining size or looking shredded...what do you want to look like in 3 months?

Probably being shredded, guess I answered my own question. I'm just afraid I'll look tiny and starved if I cut down :/

 

[sparks2012]

Probably being shredded, guess I answered my own question. I'm just afraid I'll look tiny and starved if I cut down :/

Yeah, you'll shrink a little depending on how much of a deficit you put yourself into. If it's a small step each week or two, you won't lose as much mass but it'll take longer to get leaner, and vice-versa. That's a battle I'm facing right now. Some days I feel like I look bigger, some days I feel like I lost a lot of size. It's a mental game. Just stick with it, steady time and effort produces results.

 

[OrangePeellll]

How does this plan sound (3000 maintenance):

Meal plan (2250 calories, 750 deficit):

Meal 1: 3 whole eggs, 1 banana

Meal 2: 6 oz Tilapia or another lean fish, 1 baked potato w salsa

Meal 3: 8 oz vanilla Greek yogurt, 6 saltine crackers with 3 oz light mozzarella

Meal 4: 12 oz chicken breast with 2 oz (dry) whole wheat pasta

Meal 5: 2 cups Mini wheats with one cup 2% milk, couple slices lean deli meat

180 protein, 270 carbs, 50 fat

Oh, and how does this split sound:

Day 1: Chest and Biceps
Day 2: Legs and Abs
Day 3: Shoulders and Triceps
Day 4: Back and Abs
Day 5: Off
Repeat

 

[OrangePeellll]

How does this plan sound (3000 maintenance):

Meal plan (2250 calories, 750 deficit):

Meal 1: 3 whole eggs, 1 banana

Meal 2: 6 oz Tilapia or another lean fish, 1 baked potato w salsa

Meal 3: 8 oz vanilla Greek yogurt, 6 saltine crackers with 3 oz light mozzarella

Meal 4: 12 oz chicken breast with 2 oz (dry) whole wheat pasta

Meal 5: 2 cups Mini wheats with one cup 2% milk, couple slices lean deli meat

180 protein, 270 carbs, 50 fat

Oh, and how does this split sound:

Day 1: Chest and Biceps
Day 2: Legs and Abs
Day 3: Shoulders and Triceps
Day 4: Back and Abs
Day 5: Off
Repeat

Sorry if it's against the rules but I'm gonna bump this. Gonna have a game plan for tomorrow.

 

[Raw Dog]

Doesn't look bad, I would sub some of the lean meat for fatty meat though. Drop protein to 100-120ish and add more fat IMO. Or even go with a smaller portion of chicken breast and add some avocado or nuts/nut butter.

Also make sure to add some veggies!

 

[OrangePeellll]

Alright thanks !

 

[sparks2012]

Yep, add veggies and fats. Some beef, or just adding in some nuts/nut butter/avocados would be fine. Dropping 750 cals right off the bat would be a bit much for me, I'd start with 500 and work from there but to each their own. Drop protein down around 1g/lb of body weight, your body will treat excess calories the same and excess protein that's not used could be stored as fat. I wouldn't cut too much more carbs, it's the brain's main source of energy and I feel way too lethargic without enough carbs. I know that's a part of cutting, but I've gotta draw the line somewhere.

 

[lifted67]

OP look at it this way, research shows that 15% body fat is the upper limit for adding muscle over fat in a bulk. While 8% is slightly below the sweet spot for the body to gain muscle. If I were you I'd shred down to a full 6 pack during summer and slowly gain over fall and winter. Maybe pick a show 9-12 months down the road and train for it. That should give you plenty of time. 2-3 months to shred, 5-6 months clean bulk, then a final 2-3 month show prep.

 

[sparks2012]

OP look at it this way, research shows that 15% body fat is the upper limit for adding muscle over fat in a bulk. While 8% is slightly below the sweet spot for the body to gain muscle. If I were you I'd shred down to a full 6 pack during summer and slowly gain over fall and winter. Maybe pick a show 9-12 months down the road and train for it. That should give you plenty of time. 2-3 months to shred, 5-6 months clean bulk, then a final 2-3 month show prep.

Good post, straight and to the point.

 

[lifted67]

Good post, straight and to the point.

I appreciate that dude. That's how I did my first show. Hopefully he bulks a lot cleaner than I did so he doesn't have to diet so hard the last two weeks lol

 

[sparks2012]

I appreciate that dude. That's how I did my first show. Hopefully he bulks a lot cleaner than I did so he doesn't have to diet so hard the last two weeks lol

For sure man, I'm trying to shed excess fat I've gained in the 3 years I've been on a surplus. I want to stay at around 10% most of the time so I can gauge progress a bit easier, and it won't be as much of a struggle to get into single digits to compete whenever I choose to do that. I'm guessing I'm somewhere between 12 and 15 right now.

 

[lifted67]

it's hard dude, food is soooooo delicious!

 

[sparks2012]

It is...I'm a foodie at heart so it's VERY hard to turn down good food. Even when eating out I primarily focus on protein intake and try to limit "bad" foods...but it's hard! Lol

 

[lifted67]

I'm all about Smores lol and it's Smores season. Luckily there are a few good tasting Smores protein powders and bars out there!

 

[sparks2012]

Me too. I haven't supp'd with protein in a while, I need to find all the good stuff these forums offer before I make a decision.

 

[Driven2lift]

Check out Select for sure, but only if you need help hitting protein totals or want the convenience.
Otherwise food is yummy

 

[OrangePeellll]

Thanks a lot guys !

 

[sparks2012]

Check out Select for sure, but only if you need help hitting protein totals or want the convenience.
Otherwise food is yummy

Thanks man. Yeah, I used to rely way too heavily on supps, especially protein powders, and I was neglecting whole foods to an almost embarrassing point. I've gradually stopped using them and now I couldn't tell you the last time I had a shake. And nope, I didn't shrink or lose all my bench press gainz! I think I'd only use it now if I had a contest or show in mind and I needed to be really specific with my macros. Other than that, whole foods are so much better.

 

[lifted67]

Yes I love chicken so i can easily meal prep ssooooo much protein lol

 

[EMPIREMIND]

Stats: Male, 24 y/o, 5'4", 123.5 lbs

Bench: 115
Squat: 175
Deadlift: 305

** Note: Not willing to use any anabolics, or PHs, although I am supplementing high doses of DHEA if that matters **

Im guesstimating my BF is 16%. Slight vascularity in arms and Delts, and in the top of the quad as well. It won't let me upload a pic because the file size is too large. I can pinch like 3/4 of an inch on my stomach if it matters.

So, opinions, cut or bulk ? Keep in mind I'm only 5'4". Thanks

Bulk. If it was me i would be trying to get my numbers up. Once your build your foundation then do a cut.