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  • Posted On: 10-06-17, 11:38 pm (EDT) #1

    Keep Cutting or Start Bulking?

    October 6, 2017, 11:38 pm

    Hermanites, help me out!

    I'm trying to decide whether to cut or to bulk. Here are my stats:

    • Gender: Male.
    • Age: 29.
    • Goal: Just changed to bodybuilding.
    • Weight: 156.53 punds
    • Body Fat: 23.6%
    • BMR: 1672 Calories per day.
    • BMR in motion: 2592 Calories per day.
    • Caloric intake: 2000 Calories per day.

    I just saw Herman's video "Why are you skinny fat?" on Youtube and the concept of body recomposition got me thinking....

    So, I've been training seriously during 4 months now, I just finished de 12 week pus pull legs program whit a caloric deficit, lost 37 pound, lowered my body mass index from 30.7 to 25.9 and may body fat percentage from 28.5% to 23.6%. Currently I'm repeating month 3 and wanted to continue with this program for 8 to 12 more weeks, but now I'm wondering if it would be better to chage de workout program and to get into a caloric surplus in order to lower my body fat percentage and to look more muscular. People now call me skinny, with a shirt on, nobody can tell that I lift weights!!😁 πŸ‹ πŸ‹ πŸ‹ .

    What do you think I should do to look more muscular???πŸ’ͺ 

  • Posted On: 10-08-17, 5:45 am (EDT) #2

    Keep Cutting or Start Bulking?

    October 8, 2017, 5:45 am
    Posted by: jfSR

    Hermanites, help me out!

    I'm trying to decide whether to cut or to bulk. Here are my stats:

    • Gender: Male.
    • Age: 29.
    • Goal: Just changed to bodybuilding.
    • Weight: 156.53 punds
    • Body Fat: 23.6%
    • BMR: 1672 Calories per day.
    • BMR in motion: 2592 Calories per day.
    • Caloric intake: 2000 Calories per day.

    I just saw Herman's video "Why are you skinny fat?" on Youtube and the concept of body recomposition got me thinking....

    So, I've been training seriously during 4 months now, I just finished de 12 week pus pull legs program whit a caloric deficit, lost 37 pound, lowered my body mass index from 30.7 to 25.9 and may body fat percentage from 28.5% to 23.6%. Currently I'm repeating month 3 and wanted to continue with this program for 8 to 12 more weeks, but now I'm wondering if it would be better to chage de workout program and to get into a caloric surplus in order to lower my body fat percentage and to look more muscular. People now call me skinny, with a shirt on, nobody can tell that I lift weights!!😁 πŸ‹ πŸ‹ πŸ‹ .

    What do you think I should do to look more muscular???πŸ’ͺ 

    Hey @jfsr.

     

    Obviously, like I stated in the video, if you gain a bit more weight your bodyfat % will drop down, so long as you can moslty muscle. You're in the perfect position as a newbie, and given you've lost 37lbs already there's a chance there was some muscle in there. At the moment given your bf% you're still carrying around 33lbs of fat.

     

    If you watched till the end of my video I suggested that if you were way over 18% bodyfat, then maybe you should cut back a bit first. In your case, you're not way over, but I'd still suggest a bit more cutting (down to at least 20%) before you get into that bulk. It should only take another 3-4 weeks max to achieve that. Once you get to about 20% bodyfat, then you can start moving into that lean bulk while still losing more fat.

     

    If you gained 20lbs of muscle over the remaining course of your first year of training, but maintained just 33lbs of muscle, you'd be at around 19% bodyfat. Which is OK, but if you cut back 3% more then we're talking closer to 16%, if you were able to put on that much muscle. Given you're already 4 months in, you might only be looking at 15-20lbs of pure muscle, making a slight cut even more important.

     

    Of course this is all assuming your bodyfat % really is at 23% .. do you mind posting a photo so we can guesstimate it for you? Just to make sure that a bit more cutting is the best route for you?

  • Posted On: 10-10-17, 10:33 am (EDT) #3

    Keep Cutting or Start Bulking?

    October 10, 2017, 10:33 am

    Hey Scott.

     

    I ear your bro, I just didn't know what does "way over 18% of BF" exactly means. But I get a better idea now.

     

    Pictures are coming hot!!!

     

    1) T-shirt on:

     

     

    2) T-shirt off: (strong case of skinny fat going on?)

    I believe abs are starting to show a little...

     

    3) Flexin de guns! (no prior pumping)πŸ’ͺ 

     

     

    4) Bonus track, tis sweet back poseπŸ˜€ 

    Maybe all the gains are sitting there.

  • Posted On: 10-10-17, 6:45 pm (EDT) #4

    Keep Cutting or Start Bulking?

    October 10, 2017, 6:45 pm
    Posted by: jfSR

    Hey Scott.

     

    I ear your bro, I just didn't know what does "way over 18% of BF" exactly means. But I get a better idea now.

     

    Pictures are coming hot!!!

     

    1) T-shirt on:

     

     

    2) T-shirt off: (strong case of skinny fat going on?)

    I believe abs are starting to show a little...

     

    3) Flexin de guns! (no prior pumping)πŸ’ͺ 

     

     

    4) Bonus track, tis sweet back poseπŸ˜€ 

    Maybe all the gains are sitting there.

    OK yeah after seeing the pictures I think you could move straight into a lean bulk from here. You're probably only at 20-21%. So if your BMR in motion is 2500 calories, you probably want to be at 2800-3000 daily. Have you been to the @mealpla page to get soem base-line macros? Post them here and we can adjust them if needed and get you on track :-D

  • Posted On: 10-10-17, 7:48 pm (EDT) #5

    Keep Cutting or Start Bulking?

    October 10, 2017, 7:48 pm
    Posted by: Scott_Herman

    OK yeah after seeing the pictures I think you could move straight into a lean bulk from here. You're probably only at 20-21%. So if your BMR in motion is 2500 calories, you probably want to be at 2800-3000 daily. Have you been to the @mealpla page to get soem base-line macros? Post them here and we can adjust them if needed and get you on track :-D

    Sure thing!

    Here are my base-line macros, according to the mealplan page:

    • protein= 179 grams/day (1.5 gras per pound of lean bw)
    • Fat= 54 g/d
    • Carbs= 348 g/d
  • Posted On: 10-11-17, 5:29 am (EDT) #6

    Keep Cutting or Start Bulking?

    October 11, 2017, 5:29 am
    Posted by: jfSR

    Sure thing!

    Here are my base-line macros, according to the mealplan page:

    • protein= 179 grams/day (1.5 gras per pound of lean bw)
    • Fat= 54 g/d
    • Carbs= 348 g/d

    OK so all we need to do is obviously bump up the calories a little bit (so that you are in a surplus above your BMR in motion), and probably just play around with mostly the fat and carbs.

     

    Let's aim for about 2850 calories to start with - which should put you in a surplus of about 250 calories and we can what happens over 1-2 weeks and move forward from there. Try these macros...

     

    Protein: 210g (About 1.3g per pound of bodyweight)

    Carbs: 270g

    Fat: 100g

     

    Total Calories = 2820

     

    This gives us room to increase carbs as you need more calories, plus fats and protein can still go up if you don't manage to stay lean on 270g carbs. But this should be a good starting point, just keep an eye on the scale and in the mirror over the next couple of weeks. What do you think?

  • Posted On: 10-11-17, 4:52 pm (EDT) #7

    Keep Cutting or Start Bulking?

    October 11, 2017, 4:52 pm

    I think that new macros are looking good!

     

    I Always had troubles keeping the fats under 60 gr/day, so 100 will give me enough room. There is a minor throwback though: I haven't workout during the last 7 days due to a wris pain, I think i got it from push-pressing, got worst on pull day, tried to go to the gym only on leg days, but even carry the discs to load the machines causes me disconfort... There is pain with the movements, tender spots, swelling.

     

    Anyways, is getting better, I'm hoping to get back on track next monday. I'm super hype for this new phase of my workout!!! and, of course, very hapy with the answers received.

     

    Thanks bro.

  • Posted On: 10-11-17, 6:17 pm (EDT) #8

    Keep Cutting or Start Bulking?

    October 11, 2017, 6:17 pm
    Posted by: jfSR

    I think that new macros are looking good!

     

    I Always had troubles keeping the fats under 60 gr/day, so 100 will give me enough room. There is a minor throwback though: I haven't workout during the last 7 days due to a wris pain, I think i got it from push-pressing, got worst on pull day, tried to go to the gym only on leg days, but even carry the discs to load the machines causes me disconfort... There is pain with the movements, tender spots, swelling.

     

    Anyways, is getting better, I'm hoping to get back on track next monday. I'm super hype for this new phase of my workout!!! and, of course, very hapy with the answers received.

     

    Thanks bro.

    If there is swelling you may have caused a wrist sprain. Make sure you keep your wrists straight on any movement to avoid injuries like that in the future. Have you been icing it to help reduce swelling and speed up the healing process? And if you need to, wear wrist wraps for a little while if there is still a little pain when you get back into the gym.. don't force anything though, you don't want to make the injury worse.

     

    And my pleasure man!! Looking forward to seeing your progress!!

  • Posted On: 10-12-17, 6:29 pm (EDT) #9

    Keep Cutting or Start Bulking?

    October 12, 2017, 6:29 pm
    Posted by: Scott_Herman

    If there is swelling you may have caused a wrist sprain. Make sure you keep your wrists straight on any movement to avoid injuries like that in the future. Have you been icing it to help reduce swelling and speed up the healing process? And if you need to, wear wrist wraps for a little while if there is still a little pain when you get back into the gym.. don't force anything though, you don't want to make the injury worse.

     

    And my pleasure man!! Looking forward to seeing your progress!!

    I'll keep that on mind.

    I'll be posting pictures of mi progres within 2 or 3 weeks from now.

  • Posted On: 10-12-17, 8:27 pm (EDT) #10

    Keep Cutting or Start Bulking?

    October 12, 2017, 8:27 pm
    Posted by: jfSR

    I'll keep that on mind.

    I'll be posting pictures of mi progres within 2 or 3 weeks from now.

    Look forward to seeing your progress Juan!! πŸ’ͺ 

  • Posted On: 10-28-17, 12:45 pm (EDT) #11

    Keep Cutting or Start Bulking?

    October 28, 2017, 12:45 pm

    Hey Scott.

     

    Next week i should be posting my first bulking progress pictures, sadly i will not be able to do it due to this annoying wrist pain that is sticking arround. Last monday i went to see a physical therapist, she said that i have a Triangular Fibrocatilage Complex acute injury and Flexor Carpi Ulnarix tendinitis...

     

    To make the story short: full recovery could take anything between 4 to 16 weeks. So i was thinking about starting a bodyweigth leg workout program at home meanwhile. Can you recommend any from your website?

     

  • Posted On: 10-29-17, 6:48 am (EDT) #12

    Keep Cutting or Start Bulking?

    October 29, 2017, 6:48 am
    Posted by: jfSR

    Hey Scott.

     

    Next week i should be posting my first bulking progress pictures, sadly i will not be able to do it due to this annoying wrist pain that is sticking arround. Last monday i went to see a physical therapist, she said that i have a Triangular Fibrocatilage Complex acute injury and Flexor Carpi Ulnarix tendinitis...

     

    To make the story short: full recovery could take anything between 4 to 16 weeks. So i was thinking about starting a bodyweigth leg workout program at home meanwhile. Can you recommend any from your website?

     

    Sorry to hear about the injury man πŸ˜• You can't workout anything upper body? Abs maybe? You could use the leg & ab workouts from the home program along with cardio if that's the case? Or just the leg workouts anyway. http://muscularstrength.com/12-Week-Home-Program

  • Posted On: 10-29-17, 2:31 pm (EDT) #13

    Keep Cutting or Start Bulking?

    October 29, 2017, 2:31 pm

    OK, i'll try leg & abs workout.

    I can't handle any weight heavier than 2 - 4 punds without wrist disconfort, the same goes for pressing movements, so no mor pushups for a while..

    Thanks man.

  • Posted On: 10-29-17, 6:27 pm (EDT) #14

    Keep Cutting or Start Bulking?

    October 29, 2017, 6:27 pm
    Posted by: jfSR

    OK, i'll try leg & abs workout.

    I can't handle any weight heavier than 2 - 4 punds without wrist disconfort, the same goes for pressing movements, so no mor pushups for a while..

    Thanks man.

    It's all good man. Stick to the leg and ab workouts while you recover, and if you feel like you can do some light upper body work, even with really light dumbbells, it's better than nothing - it will at least keep the muscles doing a little work each week to minimze what muscle and strength you might lose. Even if you can do the upper body circuits with 2lb or 4lb dumbbells while you recover that would be a good option.

     

    Be sure to keep that protein nice and high (1.2g-1.5g per pound of bodyweight) to help as well!

  • Posted On: 11-28-17, 1:53 pm (EST) #15

    Keep Cutting or Start Bulking?

    November 28, 2017, 1:53 pm

    Hey Scott.

    Today is a week since i left my wrist immobilizer. I've been doing phisical therapy to recover mobility and strength.

    Today will be my first attempt off UPPER BODY fron the SHRED CHALLENGE: HOME EDITION, with ridiculously light weights every thing should go well...

    I'm starting right into UPPER BODY 2 'cause is time for LOWER BODY 2 this week.

    πŸ’ͺ 😎 

  • Posted On: 11-28-17, 10:39 pm (EST) #16

    Keep Cutting or Start Bulking?

    November 28, 2017, 10:39 pm
    Posted by: jfSR

    Hey Scott.

    Today is a week since i left my wrist immobilizer. I've been doing phisical therapy to recover mobility and strength.

    Today will be my first attempt off UPPER BODY fron the SHRED CHALLENGE: HOME EDITION, with ridiculously light weights every thing should go well...

    I'm starting right into UPPER BODY 2 'cause is time for LOWER BODY 2 this week.

    πŸ’ͺ 😎 

    It's OK man, you only need light weights to get a sick burn with the home program. Just make sure you are still pushing it to the MAX!! πŸ’ͺ πŸ˜ 

  • Posted On: 02-07-18, 11:19 am (EST) #17

    Keep Cutting or Start Bulking?

    February 7, 2018, 11:19 am
    Posted by: Scott_Herman

    OK so all we need to do is obviously bump up the calories a little bit (so that you are in a surplus above your BMR in motion), and probably just play around with mostly the fat and carbs.

     

    Let's aim for about 2850 calories to start with - which should put you in a surplus of about 250 calories and we can what happens over 1-2 weeks and move forward from there. Try these macros...

     

    Protein: 210g (About 1.3g per pound of bodyweight)

    Carbs: 270g

    Fat: 100g

     

    Total Calories = 2820

     

    This gives us room to increase carbs as you need more calories, plus fats and protein can still go up if you don't manage to stay lean on 270g carbs. But this should be a good starting point, just keep an eye on the scale and in the mirror over the next couple of weeks. What do you think?

    Hey Scott!!

     

    I'm happy to tell your tha my wrist injury has been declared healed and it feels like it!!!

    I'm about to finish the SHERD CHALLENGE: HOME EDITION and I'm ready to get back to the gym and jump rigth into that long-awaited bulking phase.

    πŸ‹ πŸ‹ πŸ‹

    I thought about sticking to the macros that we discussed on that occasion. What do you think?

  • Posted On: 02-07-18, 10:15 pm (EST) #18

    Keep Cutting or Start Bulking?

    February 7, 2018, 10:15 pm
    Posted by: jfSR

    Hey Scott!!

     

    I'm happy to tell your tha my wrist injury has been declared healed and it feels like it!!!

    I'm about to finish the SHERD CHALLENGE: HOME EDITION and I'm ready to get back to the gym and jump rigth into that long-awaited bulking phase.

    πŸ‹ πŸ‹ πŸ‹

    I thought about sticking to the macros that we discussed on that occasion. What do you think?

    FINALLY!!! you are ready to go!! yeah stick to those macros and then re-asses the after 3 to 4 weeks. if no gains.. time to add more food!

  • Posted On: 02-07-18, 10:17 pm (EST) #19

    Keep Cutting or Start Bulking?

    February 7, 2018, 10:17 pm
    Posted by: jfSR

    Hey Scott!!

     

    I'm happy to tell your tha my wrist injury has been declared healed and it feels like it!!!

    I'm about to finish the SHERD CHALLENGE: HOME EDITION and I'm ready to get back to the gym and jump rigth into that long-awaited bulking phase.

    πŸ‹ πŸ‹ πŸ‹

    I thought about sticking to the macros that we discussed on that occasion. What do you think?

    Alright @jfsr that is awesome to hear man! I think those macros would be a good starting place for your bulk if you haven't started using them. Like I said in that previous post, you can try them for a week or two and then see whether or not they're helping you progress and move on from there πŸ’ͺ 

  • Posted On: 02-08-18, 9:40 pm (EST) #20

    Keep Cutting or Start Bulking?

    February 8, 2018, 9:40 pm

    So... which workout program should I follow now bro?

     

  • Posted On: 02-09-18, 4:52 am (EST) #21

    Keep Cutting or Start Bulking?

    February 9, 2018, 4:52 am
    Posted by: jfSR

    So... which workout program should I follow now bro?

     

    Well if you now have access to a gym and it's bulking season, then you should hit the PPL man! Get the gains going OVER 9000!!! http://muscularstrength.com/Push-Pull-Legs

  • Posted On: 02-25-18, 2:50 pm (EST) #22

    Keep Cutting or Start Bulking?

    February 25, 2018, 2:50 pm
    Posted by: Scott_Herman

    Well if you now have access to a gym and it's bulking season, then you should hit the PPL man! Get the gains going OVER 9000!!! http://muscularstrength.com/Push-Pull-Legs

    All right man.

    First week of PPL workout program is done and I feel great!!!! I love this program, love the soreness.

    But the diet... I thought that would be rather easier to eat 1000 calories more, instead I couldn't meet my protein intake not one single day this week, but surpassed the fats limit every time, I'm 3 pounds up in the scale already, although the mirror doesn't show it.

     

    Anyways, I'll keep pushing!!!πŸ‹

  • Posted On: 02-25-18, 2:57 pm (EST) #23

    Keep Cutting or Start Bulking?

    February 25, 2018, 2:57 pm

    Something else. Unespected trip starting tomorrow. I will not have access to a gym or any weights other than my body weight for about 5 - 7 days.

  • Posted On: 02-25-18, 6:26 pm (EST) #24

    Keep Cutting or Start Bulking?

    February 25, 2018, 6:26 pm
    Posted by: jfSR

    All right man.

    First week of PPL workout program is done and I feel great!!!! I love this program, love the soreness.

    But the diet... I thought that would be rather easier to eat 1000 calories more, instead I couldn't meet my protein intake not one single day this week, but surpassed the fats limit every time, I'm 3 pounds up in the scale already, although the mirror doesn't show it.

     

    Anyways, I'll keep pushing!!!πŸ‹

    Awesome man!! Another 11 weeks of the program to go! Don't worry too much about not noticing results in the mirror just yet.. it takes time to notice changes for yourself but if you have increase weight then that is a good sign. Just make sure it doesn't continue to go up 3lbs every week for too long or that would be a sign you're probably gaining a bit too much excess fat.

     

    If you are going to be away on vacation and don't have access to a gym, just do some of the bodyweight workouts in the @exclusive section, or do some of the home program workouts if you have access to some dumbbells - even without dumbbells, it would still give you some routines to follow while you're away! http://muscularstrength.com/exclusive/weekly-routines

  • Posted On: 03-09-18, 10:46 am (EST) #25

    Keep Cutting or Start Bulking?

    March 9, 2018, 10:46 am

    Hi Scott

    Quick question: How do you deal with the shin blows during deadlift?

    I mean I try to follow the technique you showed in your video series about deadlift, but I always finish smashing the barbell on my shins.

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