Hey guys, I would love to get a little help on how to start my journey. I'll give you the basic info:

26

5'11

152 lbs

BF% ~18?

I'm starting on a 3x week program and I'm just curious if I should begin by bulking or cutting ? My thought process would be to start bulking and eat around 2-2.1k calories a day and I'll be able to gain muscle and drop some BF at the same time?

Or would it be more beneficial for me to cut down to like 12-14% BF and begin a bulk then?

Apprecaite any and all advice. Thanks guys!

It partly depends on your goal / ideal body fat percentage; however, it's easier to start with a cut so you're at a good base to make lean gains, since once fat cells split and multiply they cannot be removed; you can only shrink them. Metabolism is often fatest in the morning, due to effectively fasting over night, and this is the reason many people like to exercise early.

I would find a program that uses compound movements to engage all major muscles. This is only a ballpark figure, as body type and hormones play a role, but 50% protein, 25% carbs and 25% healthy fats is a fair estimate for lean gains, give or take some of the percentages. Consuming 6 small healthy meals per day produces a greater anabolic effect and boost to metabolism than 3 large meals.

As for exercise, 3x a week resistence training, with a 20min HIIT workout after one or two of the sessions promotes the breaking down of fat stores and burning of free fatty acids, since EPOC requires more energy to recover following a workout and causes the body to increase its fuel consumption, meaning an elevated metabolic rate even at rest afterwards.

I would cut first so you won't be at an even higher bodyfat percentage when you're done with your bulk.

@Dave_Diesel gave you some great advice too. Only thing I don't agree with is the 6 meals a day boosting metabolism. What matters is hitting your macros. Spacing out your meals just helps with hunger management, or it makes it easier to get in more food when you're bulking. Find an eating schedule that works for you.

Absolutely! I agree about making sure to hit your macros (and micro-nutrients that aid in absoption), although it's certainly better to space nutrient intake throughout the day, meaning your body has a steady supply and can be metabolized as and when required. It will make it easier to consume enough foods as you say, body type dependent.

As stated, definitely cutting first is wise to minimise the amount that needs to be reduced later.

Some great responses here!

My suggestion is to do some circuit training while cutting. That really helps to boost your metabolism Something like this would be good:

Also don't forget to sort out your macros. Use the video on the @mealplan page, then post again here if you need more advice :)

Jordan