Should I be bulking or cutting? Little help please.
Replies
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Do what YOU want.
If you wanted more definition all you have to do is lean out a bit more. It's all about how much fat you leave on and everyone is different.
I found most body fat measurements to be inaccurate except a DXA scan, or a hydrostatic body fat test. Last year I had all the other measurements tell me I was at 17% when the hydrostatic test told me I was at 10% and was accurate and what I needed to know for my calorie intake.
I'm not a competitor and I don't bulk, but I cut very slowly after vacation eating and like have maintained 11-12% body fat for a little over a year dropping down to 10% on occasion and I couldn't stand the thought of bulking (gaining fat). The only way to know the truth about bulking and cutting is a DXA scan, you really don't gain muscle as fast as people think and DXA will tell the truth. The problem is DXA is a medical procedure and is fairly expensive. I found a place for $80 and lucky for me I'm old enough that the doctor wanted to check my bone density. I found my lean body mass doesn't change much and a bulk of my weight is my bone density from lifting for over 30 years, but I'm a girl and girls just don't build that much muscle. My muscles are only defined because of the fat being gone. I'm probably as big as I'll ever get. Guys will build more muscle but not as much during "bulking" as they think, again DXA would prove the point. And it's really the only truth, DXA, you really don't know the whole truth without it. People can say what they want about muscle growth and weight, but I won't believe it unless I see DXA after what it's shown me with my own body (that my lean body mass doesn't change much with weight gain and loss).
Also everyone is different and has a different look even at the same body fat. For example both these guys are at 10%
And these girls are at 15%. I'm at 11% and look nothing like either of them. We are all different. It depends on what you want and your own genetics.
I think heavy lifting, and changing up your routine often provides the best look and the best health benefits and keeps you injury free. At least that what works for me. I constantly change things up; regular sets, super sets, a variety of pyramid routines, circuits, combos, high weight, low weight.
I did an experiment and cut out all ab exercises for 6 months to bring my waist down (I have a fairly thick torso even when that area is 0% body fat according to DXA, I carry the bulk of my fat on my arms and upper legs). Anyway most of my profile pictures are a result of no ab exercises, just heavy lifting and changing things up. I'm also a runner though but I don't believe it does anything for my shape, I just like it and believe it provides good health benefits.
I added back in the abs and I'm up 1.5% body fat and my abs have more definition and my waist is thicker (even though DXA shows that area is 0% body fat.
Have fun, doing what YOU want for your body.
You do look AWESOME. Nice work! 0 -
I've been working out for around 11 months now and have definitely seen some muscle gains during that time, but I'm now beginning to think I've stuck and I'm just starting to get podgy again.
I'm 25, 5ft 10 and weigh about 182lb which has remained the same weight the entire time I've been working out. I've ordered fat calipers and tape measures so I can work out my BF%, but I estimate it to be somewhere in the late teens early 20's.
Here's a photo of my current progress to give you an idea of where I'm at.
I'm struggling to gain weight even with clearing 3600 calories a day on a relatively sedentary lifestyle, bar my 60 minute weight workout 5 days a week.
Any advice would be greatly appreciated.
I would cut first if I were you. That's just me though. I would rather cut and get lean and then slowly gain lean mass over time. You'll look really good the entire time you do if you do it correctly... lean is a much better look than "bulky" that's just my honest opinion. Take it as you see necessary.0 -
That question is impossible to answer unless you tell us your goals. Do you want to loose weight or gain muscle? Pick one of them and the answer should be obvious.0
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You're around 15%, I would cut.
this!! i would cut to like 9-10% then just look at lean bulking year round. you have decent mass so time to show it off 0 -
Bulk and get your lifts up.0
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I LOVE YOUR BEARD0
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Cut then post another pic..pretty please. ;-)0
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I never suggested PX90, please go back and reread the context. Secondly, I advised that making sure you target smaller upper arm muscles gives you better *definition* I never suggested he use light weights. *I* used light weights and achieved what he is looking for. That's all I said. His dismissive attitude was rude...even after I gave him encouragement AND compliments. effing rude. but whatevs. I don't expect everyone to be nice on these forums. That's more naive than believing unicorns crap gold.
Have fun cutting away, you have a ways to go with that. I have nothing more to say.
That's really offensive.0 -
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For better cutting, you need to make sure you target defining muscles such as your calves and smaller upper arm muscles. There are 12 specific abdominal muscles and generic sit ups won't work them all. There are a lot of exercise that help you target each specific ones. Some people naturally cut, some don't. Keep at it and don't get too discouraged.
nope
You asked for advice, I gave it. This is how I got decent wash board abs with in a year when I needed to shed 40lbs. I got down to 15% body fat, beautifully sculpted arms, legs, back and 75% of my abs. -With out heavy lifting.
Feel free to ignore it, though.
The ignore button is such a wonderful invention. Oh «and magj0y....you are re«ally not having any kind of definition on your arms and shoulders....I would pick up heavy weight.....it would really improve your physique0 -
I thought unicorns crapped rainbows.0
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Hi mate,
I would bulk up a little, I would advise on eating around 300 calories above maintenance in order to limit fat gains.
In my opinion i believe that in the long term you will benefit more from bulking due to it being the winter months, i feel as if you cut now then bulk up after christmas then cut back down in the summer (assuming you would) its a bit stop start.
I would cut your losses now and bulk as lean as you can, the more muscle you have the more fat you will burn so by the time your ready to start cutting your metabolic rate will increase.
This is just my opinion though and everyone who has posted above this has valid opinions too.
Regards0 -
For better cutting, you need to make sure you target defining muscles such as your calves and smaller upper arm muscles. There are 12 specific abdominal muscles and generic sit ups won't work them all. There are a lot of exercise that help you target each specific ones. Some people naturally cut, some don't. Keep at it and don't get too discouraged.
nope
You asked for advice, I gave it. This is how I got decent wash board abs with in a year when I needed to shed 40lbs. I got down to 15% body fat, beautifully sculpted arms, legs, back and 75% of my abs. -With out heavy lifting.
Feel free to ignore it, though.
The ignore button is such a wonderful invention. Oh «and magj0y....you are re«ally not having any kind of definition on your arms and shoulders....I would pick up heavy weight.....it would really improve your physique
yeah, it's called I let life get in the way and stopped lifting weights" and yes, I'll be working on that ignore feature.0 -
You asked for advice, I gave it. This is how I got decent wash board abs with in a year when I needed to shed 40lbs. I got down to 15% body fat, beautifully sculpted arms, legs, back and 75% of my abs. -With out heavy lifting.
Feel free to ignore it, though.
It's great that you met and/or exceeded your goals, but you do need to tailor your advice somewhat. Looking at his paradigm you can note that he has a preference for high weight low repetition bb and db movements. He's already heavy lifting, why would you suggest P90X when that's what he's doing? Also, for a lot of men, the big beefy neck you talked about is an end goal. It makes you look bigger and more intimidating. Furthermore, the idea that having a strong yoke is not needed is a pretty bold comment to make. There are plenty of places where it is useful, perhaps not in your lifestyle, but in mine definitely.
I never suggested PX90, please go back and reread the context. Secondly, I advised that making sure you target smaller upper arm muscles gives you better *definition* I never suggested he use light weights. *I* used light weights and achieved what he is looking for. That's all I said. His dismissive attitude was rude...even after I gave him encouragement AND compliments. effing rude. but whatevs. I don't expect everyone to be nice on these forums. That's more naive than believing unicorns crap gold.
Have fun cutting away, you have a ways to go with that. I have nothing more to say.
Perhaps I missed it, but I don't see where the OP responded to any of your posts, rude or otherwise, and he certainly didn't deserve your rude opinion on how much cutting he has to go. I don't see your pics being put out there to show your "washboard abs". Please go back and read the thread...
OP, your progress is great! I would agree with others that say to cut first, though you look great! Sounds like you are almost doing a Leangains style with your eating since you don't eat breakfast. It wouldn't be a stretch for you to at least consider it for a possible plan!0 -
Yeah now THAT is rude. Totally uncalled for. Think you may need an ego check possibly. He wasn't rude at all, your advice wasn't great, and now your being insulting too. Not cool at all.0
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Woah woah woah. I don't know where the attitude came from but if you perhaps go back and reread the thread you'll find that I haven't responded to your post at all, so feel free to take some time to do that.
Then you can come crawling back and apologise.0 -
cut0
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Thanks everyone for the advice, critical or otherwise. It will all help me to achieve my goals faster, so I best get started soon since I have a way to go eh.
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Here's a photo of my current progress to give you an idea of where I'm at.
You are approximately between a smooth fox and dead sexy.0 -
Thanks everyone for the advice, critical or otherwise. It will all help me to achieve my goals faster, so I best get started soon since I have a way to go eh.
Lol I'd just ignore crabby knickers and her dumbass comment. Shea totally talking out of her toned and beautiful *kitten* whilst obviously performing ab exercises to keep her wash board stomach lol.0 -
First of all, congrats on your amazing progress! Also, don't forget it's a life-long journey and you will ALWAYS need to check after yourself and adjust your sails according to where you're at and where you want to go.
With that said, I also need to precise that I am not aware of your workout regimen and diet; but here would be my suggestions.
1. For what I understood, you don't mind staying at the size you are (but would like to continue making progress) and you're current focus is on not getting flabby again. My advice is to continue weight lifting. BUT, you are facing a plateau, which is normal. You need to switch things up. Are you still doing a full body workout? If so, you definately need to upgrade to a split workout. If not, then you may need to re-arrange your split to create some muscle confusion and get going again. The point here is: your muscles adapted. You need to push em harder in order to continue seeing results.
For a great article introducing different basic and common workout splits: http://www.bodybuilding.com/fun/beginner-to-advanced-bodybuilder-in-12-weeks.html
2. You seem to struggle between keeping a healthy and high caloric diet. My advice here is to cut back where needed, and incorporate a muscle weight gain catalyst. BUT, you don't want to use it like they write on the packaging. I use 3/4 scoop after my workouts to help my muscles recover, and furnish it with the building blocks necessary to their growth. For you, I'd recommend anywhere from 1-4 scoops per day when training. Experience and adjust. And keep in mind that those calories won't make you fat if you take them while working out. (My guy friends used to tell me I would get fat, and that those weren't products made for women, etc. I didn't get fat or extremely bulky. I had the results I trained for!) I hope you'll give it a try.
Here's the one I use : http://www.allmaxnutrition.com/products-type/quickmass-loaded/
My flavour is Cookies & Cream, and it is just amazing!
You can also subscribe to my blog: www.befitandfearless.tumblr.com
And stay tuned for my upcoming website with FREE recorded workouts, workout routines and meal plans!
I hope this helps, and I wish you the best of luck in your journey.
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Here's my current workout split tho:
Monday – Chest, Shoulders & Triceps
Running, 10 minutes
Chest
3 sets of, dumbell bench press
3 sets of, incline dumbell bench press
3 sets of, dips
Triceps
3 sets of, lying tricep extension
3 sets of, dumbbell tricep kickback
3 sets of, tricep cable extension
Shoulders
4 sets of, barbell front raise
4 sets of, dumbbell lateral raise
Stairmaster, 20 minutes (10 minutes upfront and 5 minutes each on L&R side)
Stretching, 10 minutes
_____________________________________
Tuesday – Abs, Back & Biceps
Running, 10 minutes
Core & Lower Back
4 sets of 30s, plank (on elbows)
4 sets of 30s, supermans
Back
3 sets of, wide grip assisted pull up machine
3 sets of, lat pulldown
3 sets of, straight arm lat pulldown
3 sets of, machine reverse fly
3 sets of, upright row
Biceps
3 sets of, standing barbell curl
3 sets of, preacher curl
Abs & Obliques
3 set of 12 reps, hanging knee raises
3 sets of 10 reps, reverse crunches
3 sets of 10 reps on each side, side crunches
Stretching, 10 minutes
_____________________________________
Wednesday – Legs
Running, 20 minutes
Quads, Glutes & Hamstrings
4 sets of, barbell squat
3 sets of, dumbbell lunge
3 sets of, leg press
3 sets of, leg curl
3 sets of, leg extension
3 sets of, thigh adductor
3 sets of, thigh abductor
Calves
5 sets of, standing calf raise (heavy)
5 sets of, seated calf raise (light)
Stretching, 10 minutes
_____________________________________
Thursday – Chest, Shoulders & Triceps
Running, 10 minutes
Chest
3 sets of, dumbell bench press
3 sets of, incline dumbell bench press
3 sets of, dips
Triceps
3 sets of, lying tricep extension
3 sets of, dumbbell tricep kickback
3 sets of, tricep cable extension
Shoulders
4 sets of, barbell front raise
4 sets of, dumbbell lateral raise
Stretching, 10 minutes
_____________________________________
Friday – Abs, Back & Biceps
Running, 10 minutes
Core & Lower Back
4 sets of 30s, plank (on elbows)
4 sets of 30s, supermans
Back
3 sets of, wide grip assisted pull up machine
3 sets of, lat pulldown
3 sets of, straight arm lat pulldown
3 sets of, machine reverse fly
3 sets of, upright row
Biceps
3 sets of, standing barbell curl
3 sets of, preacher curl
Abs & Obliques
3 set of 12 reps, hanging knee raises
3 sets of 10 reps, reverse crunches
3 sets of 10 reps on each side, side crunches
Stairmaster, 20 minutes (10 minutes upfront and 5 minutes each on L&R side)
Stretching, 10 minutes0 -
Edit.0
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[/quote]
Woah woah woah. I don't know where the attitude came from but if you perhaps go back and reread the thread you'll find that I haven't responded to your post at all, so feel free to take some time to do that.
Then you can come crawling back and apologise.
[/quote]
Yes! Way to go Beezer! There was no need for what she said - absolutely none!
I am so very proud of your progress, my friend! Keep up the good work! :drinker: :flowerforyou:0 -
You asked for advice, I gave it. This is how I got decent wash board abs with in a year when I needed to shed 40lbs. I got down to 15% body fat, beautifully sculpted arms, legs, back and 75% of my abs. -With out heavy lifting.
Feel free to ignore it, though.
It's great that you met and/or exceeded your goals, but you do need to tailor your advice somewhat. Looking at his paradigm you can note that he has a preference for high weight low repetition bb and db movements. He's already heavy lifting, why would you suggest P90X when that's what he's doing? Also, for a lot of men, the big beefy neck you talked about is an end goal. It makes you look bigger and more intimidating. Furthermore, the idea that having a strong yoke is not needed is a pretty bold comment to make. There are plenty of places where it is useful, perhaps not in your lifestyle, but in mine definitely.
I never suggested PX90, please go back and reread the context. Secondly, I advised that making sure you target smaller upper arm muscles gives you better *definition* I never suggested he use light weights. *I* used light weights and achieved what he is looking for. That's all I said. His dismissive attitude was rude...even after I gave him encouragement AND compliments. effing rude. but whatevs. I don't expect everyone to be nice on these forums. That's more naive than believing unicorns crap gold.
Have fun cutting away, you have a ways to go with that. I have nothing more to say.
Woah woah woah. I don't know where the attitude came from but if you perhaps go back and reread the thread you'll find that I haven't responded to your post at all, so feel free to take some time to do that.
Then you can come crawling back and apologise.
I was hoping to see you come back at that b!tch with something of the sorts^0 -
It's great that you met and/or exceeded your goals, but you do need to tailor your advice somewhat. Looking at his paradigm you can note that he has a preference for high weight low repetition bb and db movements. He's already heavy lifting, why would you suggest P90X when that's what he's doing? Also, for a lot of men, the big beefy neck you talked about is an end goal. It makes you look bigger and more intimidating. Furthermore, the idea that having a strong yoke is not needed is a pretty bold comment to make. There are plenty of places where it is useful, perhaps not in your lifestyle, but in mine definitely.
I never suggested PX90, please go back and reread the context. Secondly, I advised that making sure you target smaller upper arm muscles gives you better *definition* I never suggested he use light weights. *I* used light weights and achieved what he is looking for. That's all I said. His dismissive attitude was rude...even after I gave him encouragement AND compliments. effing rude. but whatevs. I don't expect everyone to be nice on these forums. That's more naive than believing unicorns crap gold.
Have fun cutting away, you have a ways to go with that. I have nothing more to say.
That was actually me trying to be polite, if you can believe it. No matter, I've got better things to waste my time on than this.0 -
Just creeping in to say that the OP is cute and will be cute whatever he chooses to do next :blushing:0
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You definitely should work on cutting at this point. It's not that you're so muscular that it's serious cut time, it's more that it's much easier to keep a low BF% during a bulk if you start from a lower BF%. While I think you could use some more mass (assuming that's a goal you care about), from where you are right now you may add too much fat with in and just make cutting that much harder down the line. So keep cutting, but use the mirror as a guide. That's because the scale won't do you justice because muscle weighs more than fat.
Good luck!
And pull your pants up.0 -
You definitely should work on cutting at this point. It's not that you're so muscular that it's serious cut time, it's more that it's much easier to keep a low BF% during a bulk if you start from a lower BF%. While I think you could use some more mass (assuming that's a goal you care about), from where you are right now you may add too much fat with in and just make cutting that much harder down the line. So keep cutting, but use the mirror as a guide. That's because the scale won't do you justice because muscle weighs more than fat.
Good luck!
And pull your pants up.0
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