Should I bulk or cut?
- 08-06-2018, 08:48 PM
- 08-06-2018, 11:59 PM
As you were previously a heavier individual I would recommend against bulking. You should fill out nicely just keeping calories around maintenance and eating a lot of protein (beef) for another yearI am a carnivore (diet based exclusively on meat)- Here is my diet and training log
08-07-2018, 03:18 AM
08-10-2018, 08:48 AM
It looks like you are in a similar position I was in when I first began. I would eat in a small surplus, which technically would be considered bulking, and find a solid lifting program such as 5x5. Think about it this way, if you cut as you currently are, you are only going to be skin and bone. Cutting is something done to show underlying muscle. No offence, but you do not have a lot of muscle to show for. Focus on a small surplus, gain some strength, and make sure you're following a structured nutrition and training program.
08-10-2018, 03:37 PM
Keep going with the loss.....never understood why people want to cut then go back and bulk......
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08-14-2018, 05:42 PM
08-14-2018, 05:45 PM
08-15-2018, 12:04 AM
08-15-2018, 09:59 AM
08-15-2018, 12:18 PM
08-15-2018, 01:17 PM
eat to refuel and build muscle, but not excessive fats like you're dirty bulking. eat like an athlete and lift hard, sleep 8hrs, don't over train your CNS and enjoy life and I think youre going to be really happy with the results even natural.
08-15-2018, 02:42 PM
08-15-2018, 03:08 PM
08-15-2018, 05:40 PM
Dumbbell front raises/15lbs/100 reps
Rear delt dumbbell raises 20lbs, 20/20/20
Side raises, 20lbs, 20/20/20 superset with front raises, 25lbs, 25reps
Preacher machine curls, alternating arms, 30lbs, 20/20/20/20 raise to 40lbs 12/12/12/12
Dumbbell skull crushers 15lbs 30/25/20/15/25
Superset each set with alternating hammer curls 35lbs 20/20/20/20
Dumbbell front raises 30lbs til failure
Superset with rear delt raises 20lbs til failure
Barbell skull crushers 40lbs 25/20/20/15
Superset with drag curls 40lbs 35/30/30/20
Then I do a bit of forearms and Iíll probably do some abs before I leave.
08-15-2018, 06:37 PM
The sets/reps you're doing are all super super high and may not give you the bulking results you want. What's your history of lifting? like how many years and what have been your core focuses?
I think if you start with a basic program built around squat/press/deadlift, then add the appropriate accessories to each of those you'll get the results you're looking for.
aim for a 3x5 on each. Squat day, find your 5 rep max. 3 sets of it. next time you're on squat day, go up 5lbs and do 3x5 again. etc.
after your 3x5 add the relevant leg and/or posterior work. hamstrings, calves if you want etc.
on your deadlift day, add pullups/chinups, and bicep curls if they are important to you.
On my squat day I'll do something like this:
3x5 back squat then:
heavy front squats
then I'll program myself an accessory wod that hits everything and gives me the fat burning HIIT results like:
20 x walking db lunges (heavy)
12 x goblet squats (heavy)
5 rounds, timed, so you maintain a strong pace and keep the HIIT aspects.
then on a bench day I might do:
3x5 bench, adding 5lbs each week
followed by 3x8 heavy weighted dips which is going to get your triceps like crazy, lower pecks,shoulders
then if I do a wod it might be something like:
50 double unders (jump rope)
12 x kettlebell snatch
9 x dips (ideally weighted, maybe +25lbs or something if my working set was 100)
again, like 5 rounds for time.
anyways, I might be telling you stuff you already know but look at it like this, there's a point of diminishing returns on low weight high reps. it's like the old analogy of the marathon runner vs the sprinter. your work out today reminds me of a marathon runner. You did a LOT of work, but I'm not sure it's the type of work that's going to fill you out like you want. the sprinter is doing HARD work, but in shorter bursts and building a frame that looks like it.
sorry if I'm giving too much unsolicited advice. that's just my experience and thoughts on it. I don't know what your specific injury is but I'd highly recommend starting any lifting regiment at all with the compound lifts being the central focus point. (squat, deadlift, press, followed by clean and jerk and snatch if you're interested in OLY).
08-15-2018, 07:06 PM
Deadlift is probably my favorite of the three main lifts and is also my best. Usually like on a back day Iíll do bent over rows, three sets of low rows with a neutral grip, under and then over grip. Lat pulldowns superset with tricep pulldowns, alternating lat pulls on a cybex or whatever itís called superset with flies (alternating decline, incline and mid chest), dumbbell rows, and I mix it up a bit and throw in some other stuff just to help keep my routine fresh and help move growth along. I always end back days in deadlifts, one day is heavy and the other is moderate and light weight and Iíll incorporate dropsets on that day.
I did some extra leg extensions and leg curls as well as 100 weighted crunches before I left today. I alternate days on which I do abs.
08-15-2018, 07:10 PM
08-15-2018, 07:33 PM
08-15-2018, 07:54 PM
Just as an aside, please stop doing front delt work. People don't need to do it if they are pressing at any angle and you're always better off using the energy for rear and side delts
I am a carnivore (diet based exclusively on meat)- Here is my diet and training log
08-16-2018, 10:24 AM
Looks like we enjoy a lot of the same stuff. I wouldn't make a ton of changes except personally I prefer to start my lift with my heavy compound (so I'd start the day with the deadlift, rather than put it in the middle of a back day) so that my full energy is dedicated to the heaviest part of my workout, then I follow up with accessory work, typically.
08-16-2018, 10:25 AM
08-17-2018, 11:44 AM
Right now Iím aiming for a kind of carb cycle approach, with one to two days out of the week having my carbs high and then moderate for the rest of the week. I never really get a lot of fats in, just enough.
08-19-2018, 12:28 PM
08-21-2018, 02:02 PM
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