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  • 01-10-18, 9:51 pm (EST)

    Should I cut or lean bulk?

    January 10, 2018, 9:51 pm
    Posted by: xarnoldasx

     

    So I wanted to ask you guys should I cut or do a lean bulk? I weigh about 168lbs at 6''0. Also what do you think my body fat percentage is?

    I would guesstimate you are at around 15-16%. At 6 feet tall and 168 pounds, you need to put on more mass. If you cut now, you will look very skinny. The good news is your body fat is at a point that adding additional mass shouldn't create too much additional body fat assuming you eat wholesome foods and track your macros. For your height, you should be able to bulk up to around 180 to 185 pounds and still be relatively lean (in the 15% body fat range).

     

    John

    34 years of lifting and nutritional experience and resident "old man" :-)
    MS Athlete and past Super Hermanite since 2013.

  • 01-10-18, 9:56 pm (EST)

    Should I cut or lean bulk?

    January 10, 2018, 9:56 pm
    Posted by: xarnoldasx

     

    So I wanted to ask you guys should I cut or do a lean bulk? I weigh about 168lbs at 6''0. Also what do you think my body fat percentage is?

    You're body fat is probably around 10-12%. You just need to add some more mass. I would definitely hit a lean bulk from here! 💪 

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  • 01-11-18, 2:31 am (EST)

    Should I cut or lean bulk?

    January 11, 2018, 2:31 am

    Hello im currently 18 years old  5.83 and about 208 pounds(could be a litte bit less) im training for about 2 years now 6 times a week push pull legs workout.So my question is should I Bulk or Cut or Lean Bulk ( If Im correct thats when you want to cut a bit but you also want to bulk).Thanks

  • 01-11-18, 10:55 am (EST)

    Should I cut or lean bulk?

    January 11, 2018, 10:55 am

    Hey John and Scott,

    Thanks for the reply and I will take on board your suggestion and start a lean bulk. My TDEE is 2750 so should I just aim at 3250 calories a day? and is 40/30/30 a good macronutrient ratio? I'm still not sure which one is the optimum for me. Appreciate your time guys!

  • 01-11-18, 11:37 am (EST)

    Should I cut or lean bulk?

    January 11, 2018, 11:37 am
    Posted by: xarnoldasx

    Hey John and Scott,

    Thanks for the reply and I will take on board your suggestion and start a lean bulk. My TDEE is 2750 so should I just aim at 3250 calories a day? and is 40/30/30 a good macronutrient ratio? I'm still not sure which one is the optimum for me. Appreciate your time guys!

    I would aim for 3,000 cals unless its hard for you to gain weight eat the 3200 cal. (TDEE always aims a little higher when calculated )As for your macros youtube Scotts macro count and follow that. For sure 1.5 grams of body weight for protein.

  • 01-11-18, 3:09 pm (EST)

    Should I cut or lean bulk?

    January 11, 2018, 3:09 pm
    Alright thanks. Yeah im aiming at 1.5 grams of protein per pound of weight
  • 01-11-18, 5:01 pm (EST)

    Should I cut or lean bulk?

    January 11, 2018, 5:01 pm
    Posted by: xarnoldasx

    Hey John and Scott,

    Thanks for the reply and I will take on board your suggestion and start a lean bulk. My TDEE is 2750 so should I just aim at 3250 calories a day? and is 40/30/30 a good macronutrient ratio? I'm still not sure which one is the optimum for me. Appreciate your time guys!

    @xarnoldasx I agree with @zeke_be, start with around 3000-3100 calories and go from there. If you need to add more calories you can. As for the ratios.. you are on track so far with protein. I don't necesarilly calculate according to ratios.. just go by what feels best. For example, maybe try these numbers to start with...

     

    Protein: 230g (920 Calories)

    Carbs: 300g (1200 Calories)

    Fat: 100g (900 Calories)

     

    Total Calories = 3020

     

    That could be a good starting point if you handle your carbs well and it gives you plenty of room to keep adding calories when you need to. What do you think?

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 01-11-18, 6:13 pm (EST)

    Should I cut or lean bulk?

    January 11, 2018, 6:13 pm
    @Scott_Herman Okay I will take note of that Scott, thank you and yes i agree with the macros. Sounds great! Thanks again
  • 01-11-18, 6:42 pm (EST)

    Should I cut or lean bulk?

    January 11, 2018, 6:42 pm
    hi
  • 01-12-18, 12:07 am (EST)

    Should I cut or lean bulk?

    January 12, 2018, 12:07 am
    Posted by: xarnoldasx
    @Scott_Herman Okay I will take note of that Scott, thank you and yes i agree with the macros. Sounds great! Thanks again

    Awesome! You are welcome, let us know how they go 💪 

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 01-12-18, 2:23 pm (EST)

    Should I cut or lean bulk?

    January 12, 2018, 2:23 pm

    hi I'm 6ft 185Lbs my avg daily intake is 1,753 calories.

    Fat 82 grams

    Carbs 147 grans

    Protein 108 grams

    I would like to drop fat not weight and maintain lean muscle. What ye think?

    Thanks

  • 01-12-18, 6:06 pm (EST)

    Should I cut or lean bulk?

    January 12, 2018, 6:06 pm

    1753 calories seems extreme to me. Calculate your TDEE and if you want to lose fat fast then eat 500 calories BELOW your TDEE and maybe adjust your macro nutrient ratio to 40/30/30 (40% carbs, 30% protein and 30% fat) and i'm not sure if you exercise but you should, go to the gym or if you really want to lose fat fast then do HIIT, the most basic HIIT one is the running one, you can look it up :)

  • 01-12-18, 7:25 pm (EST)

    Should I cut or lean bulk?

    January 12, 2018, 7:25 pm

    When you say extreme what do you mean? I feel like I eat a lot and am never hungry. I exercise a good bit. Weight training and field sports

    What calories shud I need consuming?

  • 01-12-18, 10:45 pm (EST)

    Should I cut or lean bulk?

    January 12, 2018, 10:45 pm

    Extreme meaning if your eating alot and not feeling hungry that means your probably around 2500-2800 cals min. Find out your TDEE and start with 500 cal below that. youtube up Scotts macros and find your BMR and TDEE and you can peice this together

  • 01-12-18, 11:57 pm (EST)

    Should I cut or lean bulk?

    January 12, 2018, 11:57 pm
    Posted by: Getdown

    hi I'm 6ft 185Lbs my avg daily intake is 1,753 calories.

    Fat 82 grams

    Carbs 147 grans

    Protein 108 grams

    I would like to drop fat not weight and maintain lean muscle. What ye think?

    Thanks

    Definitely seems low for someone of your build, even if you want to cut. However, if you want to lose fat and just maintain muscle, you will drop overall weight as well (e.g. you will get lighter). If you are new to lifting, you may be able to drop fat but gain muscle so you stay at the same weight, but in that case you would need to be in a surplus.

     

    Your protein is too low as well, especially if you want to maintain as much lean mass as possible. You should be eating 1.2g-1.5g protein per pound of lean body weight, if not of overall body weight.

     

    How long have you been training?

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  • 01-13-18, 11:53 am (EST)

    Should I cut or lean bulk?

    January 13, 2018, 11:53 am

    I must be eating more than that because I am not losing weight/fat. I have done weight training on and off (never more than 3 months at a time) for a few years.

  • 01-13-18, 10:13 pm (EST)

    Should I cut or lean bulk?

    January 13, 2018, 10:13 pm
    Posted by: Getdown

    I must be eating more than that because I am not losing weight/fat. I have done weight training on and off (never more than 3 months at a time) for a few years.

    @getdown well.. you might not fall into the newbie category anymore.. which means your best bet will be to go into a slight deficit to lose weight first. Do you have an idea of what your bodyfat % is though? Maybe post a picture so we can guesstimate for you? If you're skinny fat there might actually not be any point in cutting yet.

     

    Also, did you go to the @mealplan page to get some more numbers? Or is that where you got those original numbers?

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  • 01-15-18, 8:35 am (EST)

    Should I cut or lean bulk?

    January 15, 2018, 8:35 am

    I would think I'm about 20% BF. Have a handful of fat around belly button and sides, but a flat stomach. I just worked out my Marco consumption myself. To be honest I don't under stand the calculator bit on protein/fat

    Thanks

  • 01-15-18, 10:16 pm (EST)

    Should I cut or lean bulk?

    January 15, 2018, 10:16 pm
    Posted by: Getdown

    I would think I'm about 20% BF. Have a handful of fat around belly button and sides, but a flat stomach. I just worked out my Marco consumption myself. To be honest I don't under stand the calculator bit on protein/fat

    Thanks

    @getdown at 20% bodyfat, I'd suggest cutting down a bit first before you go back into a surplus then.

     

    It's pretty straightforward with the protein and fat. If you're cutting, it tends to help if you go a bit lower on your carb consumption. Typically I'd suggest at least 1.2g-1.5g protein per pound of lean body weight, and then you would also go on the higher end of fat intake per gram using the calculator too (in this case 0.55). That would allow you to drop carbs down quite a bit.

     

    Those are just starting numbers too. So if you do the calculations with protein and fat on the higher end of the scale, but your carbs are still a little too high, you can simply increase both protein and/or fat in order to keep reducing carbs. I would input the numbers to take a look myself, but you haven't updated your profile with any info yet! haha.

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