Sorry guys, yet another bulk or cut

Mattygm

New member
Ok stats, 31 yrs, 6"2, currently 15st.

Have always really struggled gaining muscle mass especially on chest and arms and always went overboard on calories putting on too much fat and bloated.

I have dropped my cals recently to approx 3200 eating the below from today:

Breakfast;
100g pork loin
2 poached eggs
Protein shake consisting of impact whey, honey, peanut butter, frozen fruit, milk
Warrior Greens

Mid-am
Apple or banana

Lunch;
200g sweet potato
1 tin tuna in spring water
30g cottage cheese
Spring onion and chili flakes

Mid-pm
250g chicken breast
Broccoli
X2 slices burgen bread or Dr zaks

Pre-workout
Banana or apple

Post-workout
Impact whey unflavoured in pure orange juice

Dinner;
Meat of some sort - had fish tonight
150g new potatoes
50g peas

3250 cals
68g fat
280g carbs
233g protein

See attached photos also guys and if you could advise id be grateful.

Cheers
Matt
 

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There is definatley some mass under that water and fat, I would probably cut maybe 15lb see how you look and post another pic, then bulk up if you look lean but be sensible, only 100cal over maintenance per day.

Its preference though really, some of my friends have bulked from like 150lb to nearly 180-190 in 6months or so, they look a bit fat but when they cut the new muscle is insane, its really how you would feel walking round at 30% bf.
 
Cheers for that. I have been at around 26% bf from heavy bulking at around 16st but still like i am now when i cut down. I kept the same weight on a 3500 cal diet last uear so bumped up to 3700-4000 to grown but now dropped down to 3200 ish to see what i have got underneath but not mich looking at my pics.

What do you think of the diet?

Any advice on what routine to follow to help me here?

Hate being skinny and weak need to get bulked up for my wedding this Sept.

Thanks matey.
 
Mattygm said:
Any advice on what routine to follow to help me here?
Click to expand...

I'm personally a fan of Layne Norton's PHAT style training and Jim Wendler's 5/3/1 program. They both can be used to simultaneously add size while also getting very strong.

However, any good plan or program based on compound movements and sensible programming will work. The key here is big compound movements like different presses and rows, benching, and squatting. They're the best method to burn a lot of calories while getting you the most muscle for your efforts.
 
I'm no nutritionist, but it looks like your macros are good. Also, do you take creatine? It couldn't hurt to buy a big tub of creatine monohydrate to start taking.
 
Yes had been taking creatine until recently but having a break and will ho back to it soon.

Any further advice guys?

Cheers
 
What are your goals? I mean if you want to get big eat more, and lift heavier. You can't just eat and grow without proper training when you aren't genetically gifted with ample muscle mass up top. I am confused on why posts like this are out there when you can't decide for your self what your goals are? So you are looking for people to make goals for you? I think you should really think about what YOU want to do in the gym and with nutrition first before you go in any direction. Just my honest opinion buddy. I mean for around 210lbs.. you look like there is barely any muscle there, I am 6'2 215lbs and look completely different. My upper body is decent but my legs are massive from ice hockey.
 
Thanks for the reply IronAddiction.

I know what i want from the gym and dont want anyone to make goals for me just after advice on how to make better progress/gains.

I ideally want to bulk and pack on a ton of muscle but last time i attempted i added over much bf and continued to fail to make strength gains with my programme so felt like i got no where and just feel lost and overwhelmed with the amount of different info available.

You say your body is totally different to mine, how did you get to where you are at now? What sort of training did you follow/should i follow to make progress?

The diet i posted above is it any good for bulking? If so, should i just increase the portion sizes and switch routines?

Cheers
Matt
 
Well to be honest that diet is perfect for maintaining what you have. If you want to to gain you should first add more of protein and some more healthy fats. Carbs are fine as portioned however only due to your current bf level. Focus on raw power three lifts so flat bench deadlift and squat. Mainly squat will really push gh. Then back pull exercises can be tossed in as well for overall thickness and to offset your chest growing. Any supplementation? And what is your water intake at? I personally went from 215 to 260 in the last two years. My diet was similar breakdown but higher fat and much more about 5800cal.
 
Thanks again mate much appreciated.

Current supplementation is whey protein, creatine, aminos and bcaa, flax seed.

Water intake is good as i sit next to a water dispenser at work so have about 2-3 litres during the day.

Thing is with my diet i struggle to eat more during the day, its ok if im in the office but when having to drive around miles to do jobs i struggle getting more in.

5800cals that is crazy, how were you fitting that in and what were you eating to get that? I struggled getting 3700-4000 eating clean food and ended up carb heavy.

What sort of rep/set ranges on the big 3 lifts Iron?

Cheers.
 
Lower rep ranges, max time under tension and heavy. literally feeling beat completely after a session in the gym. Lifting on squats until just squatting with no weight seems impossible.

I eat a ton of chicken and fish when staying more lean. Also lots of eggs and ground turkey in my diet. I am a big fan of bulking with chilli recipes out there that have a bunch of vegetables, rice, and ground turkey, I personally never get sick of that hah. Don't worry so much about the carbs if you are absolutely killing it in the gym, just worry about what times you are eating them at, try to keep them before the gym and closer to when you work your muscles. Good with the water, it is extremely important to stay hydrated, especially with huge intake of food/bulking. An example of my breakfast would be like 9 eggs, a cup of steel cut oats, a cup of berries(mixed) and like 3-5ounces of beef. So with a few big meals a day plus gainer shakes, very easy to hit that amt of calories if you are eating clean and around 4000 Matty!

Try some natural growth and test boosting products out there, especially the night time powder drinks, something that will support growth and test, l-dopa derivatives (mucuna pruriens) and Daa. I have personally had some nice results from these, and it makes sleep much more restful/ feeling ready to blast the challenges of the following day. The Creatine and BCAA's are critical I feel for max performance, make sure you are sipping on your BCAAs during workout, then still slam a shake within 30 mins post workout. Being consistent with what you do is what makes everything count. I'd say with this knowledge and what you are currently starting you will be headed in a greatly positive direction.
 
Thanks so much for the help Iron much appreciated.

I will put a plan together and come back to you for approval sometime.

Just the kind of info i needed so thanks again.

Chees
Matt
 
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