Forum

Results 1 to 23 of 23
Page 1 of 1
Jump to page:
Jump To:
  • Posted On: 01-01-19, 5:25 pm (EST) #1

    Bulk or continue to cut?

    January 1, 2019, 5:25 pm

    Hey guys I'm 5 foot 9 and I am 20 years old. I started off at around 176 pounds and I decided to go for some abs as this was always a goal of mine. I cut to 149 pounds I still can't see any abs. I'm in a situation now where I can lean bulk or continue to cut to around 143-139 pounds to finally see my abs. I am not a newbie lifter. I'll provide pics of what I currently look like. Advice would be greatly appreciated. Thank you. 

  • Posted On: 01-02-19, 5:22 am (EST) #2

    Bulk or continue to cut?

    January 2, 2019, 5:22 am

    Hey @zain1221 I have two questions;

     

    1) What does your current meal plan look like? Macros/Food Sources (Abs are generally made in the kitchen - and its possible to still loose weight on the scale even if your not eating very clean depending on your genetics and caloric output).

    2) How often to you train abs? Whats your routine?

     

    Jason

  • Posted On: 01-02-19, 7:26 am (EST) #3

    Bulk or continue to cut?

    January 2, 2019, 7:26 am

    Around 1900 calories. 120 grams of protein a day 200 carbs and around 50 grams of fat. First meal is a oatmeal with a scoop of whey mixed and some natural peanut butter. Second meal is is usually chicken breast cooked with coconut oil with a side of potatoes or white rice and some broccoli. I train abs twice a week using the weighted ab pull down 5 sets of 15-20 reps and decline sit ups weighted 5 sets of 12 reps.

  • Posted On: 01-02-19, 7:36 am (EST) #4

    Bulk or continue to cut?

    January 2, 2019, 7:36 am

    I also incorporate one refeed day at around 2500 calories. Where I'm eating the same food in a higher quantity.

  • Posted On: 01-03-19, 3:31 am (EST) #5

    Bulk or continue to cut?

    January 3, 2019, 3:31 am

    I see carbs are your most dominant macronutrient of the three. Maybe start by adjusting macros; consider reducing carbs by 50g, increase protein by 30g (If you current weight is around 150lb for example) and; increase fat by 15-20g.

     

    Whether you Bulk or Cut - cardio should be incorporated into your weekly routine (If not already done so - Liss or HIIT). I personally train abs everyother day and sometimes on same days I train legs/do cardio. Try to do a refeed meal once a week as apposed to an entire day maybe also.

     

    I hope this basic advice helps.

     

    For more in-depth analysis, assistance and coaching shoot me an email if your interested :)

     

     

    Jason

  • Posted On: 01-03-19, 7:45 am (EST) #6

    Bulk or continue to cut?

    January 3, 2019, 7:45 am

    So I should continue to cut but reduce my carbs and increase my protein ?

  • Posted On: 01-03-19, 10:54 am (EST) #7

    Bulk or continue to cut?

    January 3, 2019, 10:54 am

    If your goal is to cut for Fat loss then you need to be in a caloric deficet. Results - Now this does depend on your starting weight and lifestyle. I am assuming 149lb is your starting weight and that you are moderately active. If this is the case then a slight deficiet is healthy to begin with atleast. If you maintanence calories are around 2200 per day then to achieve steady fat loss your caloric intake should be no more than 1740 Calories per day.

     

    You can use the meal plan app on here to calculate your macros a few different readings that will hopefully aid you or try something alot of people start off by doing i.e. 150g Protein 150g Carbs and 50g Fat on (Days you work out = 1650 Calories) and then maybe drop carbs by 50g and increase fat by 20g on (non workout day = 1630 Calories) to begin with.

     

    If you are training 3-5 times a week weights and doing cardio atleast three times aweek you should see a difference in a matter of weeks.

     

    Consitency is key.

     

    Jason

  • Posted On: 01-03-19, 12:06 pm (EST) #8

    Bulk or continue to cut?

    January 3, 2019, 12:06 pm

    I've actually been cutting for quite A while. I started off at 176 and I'm at 149 pounds right now. Maintenance around 2400-2500 I eat around 1900 calories. My question was looking at my pictures whether I should stop the cut and bulk up then cut again later to finally see my abs or continue to cut and see my abs at around 143-139 pounds then lean bulk up.

  • Posted On: 01-03-19, 12:20 pm (EST) #9

    Bulk or continue to cut?

    January 3, 2019, 12:20 pm

    This was me at 176-174 pounds. The other pictures of me is at 149 pounds.

  • Posted On: 01-03-19, 7:50 pm (EST) #10

    Bulk or continue to cut?

    January 3, 2019, 7:50 pm
    Posted by: zain1221

    This was me at 176-174 pounds. The other pictures of me is at 149 pounds.

    @zain1221 I definitely agree with Jason that you should change your macros around a little bit. Definitely increase the protein if you are going to continue to cut. You should be getting at least 1.2g - 1.5g protein per pound of lean body weight. Judging by your photo you're probably sitting around 15% - 18% body fat. That would mean around 180g if you were eating at 1.5g protein per pound of lean body weight.

     

    But if your maintenance calories are 2500, you should only be cutting back to 2000 calories at most. A good target would be 2100 - 2200 for slower fat loss. If your deficit is too big, you body might be thinking it needs to hold onto the fat it has rather than get rid of it, because you're not giving it the nutrients it needs even for a cut.

     

    As for whether to bulk or cut.. it's a tough one to answer because you want abs, but you probably don't really want to go too much lighter I am guessing? You say you're not a newbie lifter.. so how long have you been lifting for?

  • Posted On: 01-03-19, 8:03 pm (EST) #11

    Bulk or continue to cut?

    January 3, 2019, 8:03 pm

    I've been lifting for quite a while for 2 years. Maybe I've been on programs that suck to be honest. Based on my look would you class me As a newbie

  • Posted On: 01-03-19, 8:13 pm (EST) #12

    Bulk or continue to cut?

    January 3, 2019, 8:13 pm
    Posted by: zain1221

    I've been lifting for quite a while for 2 years. Maybe I've been on programs that suck to be honest. Based on my look would you class me As a newbie

    @zain1221 It might be more that you've been cutting too much since you started, so haven't really been in a surplus for a long period of time? But I don't think you look like a newbie, you have good size in your chest in particular.

     

    Have you been on a solid, long term bulk before? And is getting abs your absolute main goal? Do you plan to get abs and then bulk up, or get abs and kind of maintain? If it's to get abs and then bulk up, I think you could start a lean bulk now and it might actually help (or do a re-comp and change your macros around with a smaller deficit to see what results you get).

     

    Also keep in mind that body hair can make a difference to your definition.

  • Posted On: 01-03-19, 8:19 pm (EST) #13

    Bulk or continue to cut?

    January 3, 2019, 8:19 pm

    Maybe a lean bulk with proper programming with a good nutrition plan would help me. Scott could you take a look at my program and see if its fine?

  • Posted On: 01-03-19, 8:28 pm (EST) #14

    Bulk or continue to cut?

    January 3, 2019, 8:28 pm

    Trap work is included and Abs would be weighted pull downs 5 sets of 15-20 reps on one day and decline weighted sit ups 5 sets of 10-12 reps. I cant really do barbell squats due to a medical problem.

  • Posted On: 01-03-19, 8:34 pm (EST) #15

    Bulk or continue to cut?

    January 3, 2019, 8:34 pm
    Posted by: zain1221

    Maybe a lean bulk with proper programming with a good nutrition plan would help me. Scott could you take a look at my program and see if its fine?

    @zain1221 Have you seen my video about doing 3 sets per exercise? I would recommend doing more sets of the better exercises, and fewer exercises total. If you can't do squats due to a medical problem, that's OK (I'm guessing that maybe rules out deadlifts too? Is it a back problem? Also, why can you do weighted pistol squats but not regular back, front or goblet squats?), but you need more leg work. At the moment you have 6 sets total plus your walking lunges for the entire week. That should be doubled if not tripled.

     

    Have you looked at the programs here on the site too? Maybe you could try the PPL program or the Full Body program?

     

  • Posted On: 01-03-19, 8:36 pm (EST) #16

    Bulk or continue to cut?

    January 3, 2019, 8:36 pm

    So I should choose a different program entirely?

  • Posted On: 01-03-19, 8:41 pm (EST) #17

    Bulk or continue to cut?

    January 3, 2019, 8:41 pm
    Posted by: zain1221

    So I should choose a different program entirely?

    @zain1221 Well that's up to you. If you haven't been seeing much or any progress with this routine, it could partly be because of your current @mealplan. But if you've been following it for months then it's probably a good idea to switch things up a bit.

  • Posted On: 01-03-19, 10:06 pm (EST) #18

    Bulk or continue to cut?

    January 3, 2019, 10:06 pm

    Thank you very much for the help Scott and Jason. And congrats on the new house Scott.

  • Posted On: 01-03-19, 10:18 pm (EST) #19

    Bulk or continue to cut?

    January 3, 2019, 10:18 pm

    One more thing Scott. 1. Would you recommend the normal push, pull and legs or the cheat and recover one. Also on on the push pull legs routine for example on the bench press you go 7,7,6,4,3. Is there a reason for this? For example wouldn't it be better to go 3,4,6,7,7 and go all out on your top heavy sets?

  • Posted On: 01-06-19, 8:52 pm (EST) #20

    Bulk or continue to cut?

    January 6, 2019, 8:52 pm
    Posted by: zain1221

    One more thing Scott. 1. Would you recommend the normal push, pull and legs or the cheat and recover one. Also on on the push pull legs routine for example on the bench press you go 7,7,6,4,3. Is there a reason for this? For example wouldn't it be better to go 3,4,6,7,7 and go all out on your top heavy sets?

    @zain1221 If you've been going to the gym consistently I would say Cheat & Recover is OK for you. But if you haven't been consistent then start with PPL first and move to Cheat & Recover later.

     

    The reason is that those first few sets are priming you for your heavy lifts. If you start with your set of 3 you'll probably find that your other sets will be weaker than if you start at 7 reps and work down.

  • Posted On: 01-06-19, 9:35 pm (EST) #21

    Bulk or continue to cut?

    January 6, 2019, 9:35 pm

    Again Thanks for the help and congrats on the new house

  • Posted On: 01-07-19, 8:18 pm (EST) #22

    Bulk or continue to cut?

    January 7, 2019, 8:18 pm
    Posted by: zain1221

    Again Thanks for the help and congrats on the new house

    @zain1221 My pleasure and thanks very much!

  • Posted On: 07-14-19, 10:08 pm (EDT) #23

    Bulk or continue to cut?

    July 14, 2019, 10:08 pm

    Scott Herman you asked me to post photos so we could figure out wether to cut or bulk( i think cut) .. iv never posted pics before so bit embarrassed!!

Results 1 to 23 of 23
Page 1 of 1
Jump to page:
Jump To: