Cut or bulk?

topher347

39M 5'5" 137lbs starting weight 220 10 months ago, been losing weight/cutting since then while lifting

Retroguy2000

Congrats on the change.

I'm guessing you have more loose skin than fat there, maybe not surprising considering the pace of loss.

I would say go on a lean bulk. Obviously you don't want to risk regaining much fat, so a very lean bulk. Reverse diet back up to maintenance, as high as it can be without gaining more than a few pounds water weight. You might be close to 145 by then. From there, a small surplus above maintenance of about 100-200 per day. Protein at least 0.7g per pound, so at least 100g daily. That should gain just over one pound of weight per month. Reassess after 6+ months, you should be about 150 pounds then. If needed, go on a two month cut then. You should still look quite lean though, if you're lifting with progressive overload and enough volume.

topher347

Retroguy2000 wrote: »

Congrats on the change.

I'm guessing you have more loose skin than fat there, maybe not surprising considering the pace of loss.

I would say go on a lean bulk. Obviously you don't want to risk regaining much fat, so a very lean bulk. Reverse diet back up to maintenance, as high as it can be without gaining more than a few pounds water weight. You might be close to 145 by then. From there, a small surplus above maintenance of about 100-200 per day. Protein at least 0.7g per pound, so at least 100g daily. That should gain just over one pound of weight per month. Reassess after 6+ months, you should be about 150 pounds then. If needed, go on a two month cut then. You should still look quite lean though, if you're lifting with progressive overload and enough volume.

Thank you! This pretty much summarized the thought process I had been leaning towards. I've mostly been worried about trying to get rid of the last of the saggyness around the lower belly/sides and lower back. But filling out first might be the right plan before cutting again. I'm going on a trip in a few weeks, so my thought had been to reverse up the maintenance over the few weeks until the trip, then eat at maintenance for a few weeks, then switch to a small surplus from there.

Lifting wise I lift 4 days a week, and do cardio 4 days a week.