Would bulking/cutting be good for me? *PIC HEAVY*

I woukd say cut and i would also add more exercises to your program like squat jumps leg extensions and squats for legs, tricep rope extensions overhead tricep raises etc, Basically add more your lifting and don;t worry about lifting too much I'd go lightweight get all toned!

cut!! lean down then bulk if u feel the need to

I'm 5'5 121lbs roughly, havent weighed properly in almost 2 weeks. So this is pretty much what I look like.

Here is my opinion:

Get an average estimate on your TDEE and reduce it by ~20% (cut). Eat at this value daily.

Set your intake values to the following:

Protein: 100g
Fat: 50g
remainder in carbs


Lift heavy with a full body program done 3 times per week. Cardio should be personal preference, probably 2-4/week either on separate days or post-training.

Check out NROLFW, SS, SL5x5, All pros for examples.

I woukd say cut and i would also add more exercises to your program like squat jumps leg extensions and squats for legs, tricep rope extensions overhead tricep raises etc, Basically add more your lifting and don;t worry about lifting too much I'd go lightweight get all toned!

Ahhh! The myth persists! There is no such thing as "toning" muscles. Either you're building them, or you're not. And concentrating on multiple exercises for your triceps isn't a very efficient use of your gym time....unless you're in there all the time and don't have better things to do.

My advice: keep lifting heavy while eating at a calorie deficit. It'll help you retain your muscle mass and drop fat as you lose weight. Lift no more than 3x/week and do full-body workouts when you do lift. Think compound exercises: squats, deadlifts, overhead press, rows, bench press. Or follow a program like NROLFW.

Surprisingly, don't worry too much about cardio. I know, I know: everyone tells you that if you want to get in shape and lose fat, you have to do lots of cardio. I promise, you don't. Walking a mile is no big deal though, nor is doing some sprints, or playing a pick-up sports game. If you're lifting and eating at a deficit, everything is already taken care of.

If you're up for it, try calorie/carb cycling. Eat less on your rest days and more on your workout days. Make sure you're getting lots of protein (1g per pound of body weight) -- it helps with retaining muscle & keeping you feel full. Eat your biggest meal of the day after your lifting session.

Good luck. Go get 'em.

I woukd say cut and i would also add more exercises to your program like squat jumps leg extensions and squats for legs, tricep rope extensions overhead tricep raises etc, Basically add more your lifting and don;t worry about lifting too much I'd go lightweight get all toned!

It's amazing how many people still believe this BS.

Cut and lift heavy, cardio is optional

I'm 5'5 121lbs roughly, havent weighed properly in almost 2 weeks. So this is pretty much what I look like.

Here is my opinion:

Get an average estimate on your TDEE and reduce it by ~25%. Eat at this value daily.

Set your intake values to the following:

Protein: 100g
Fat: 50g
remainder in carbs


Lift heavy with a full body program done 3 times per week. Cardio should be personal preference, probably 2-4/week either on separate days or post-training.

Check out NROLFW, SS, SL5x5, All pros for examples.

I have a body media, so my TDEE varies depending on how active I am. It's not very high Normally it's about 1900. I was eating between 1600-1700 & was still losing weight & stuff. The holidays have really thrown me off though & now I just wanna eat more than normal, though still not at a surplus.
I always aim for 100g+ protein. I think today I had 121g. Fats was 67g and carbs were 174g. Had 1743 cals. App says my ratio was 39/34/27. Is that good?

Ratios are somewhat ambiguous. Cover protein and fat minimums and consume enough carbs to train with adequate intensity and stay at your calorie goal and you win. If you can do so with the above values then keep doing it.

I had chocolate & cookies 2day though, really not proud of my eating lately (since Thanksgiving). I need to get on it & stop it with the gluten.
What is wrong with what I'm doing now? Just curious. I'm always wanting to learn.

I think you MAY get better results doing a full body program vs what you've listed. Beyond that, I think you should maintain a small deficit before bulking (and you'll get differing opinions on this -- ultimately you need to choose)

Do you have an intolerance to gluten?

What kind of cardio do you suggest? Is walking ok? I did cardio for a LONG time & I'm SO tired of it. Not my fav thing to do lol

I suggest tailoring your cardio to personal preference, anywhere from zero to about 4 days per week. If you do not enjoy cardio, don't do it, and reduce calories to compensate for the removal of cardio.

At some point, if your TDEE drops low enough, cardio may become very intelligent as you may get into a position that reducing intake gets tough. (In other words -- smaller females can get to a point that adding activity to create the deficit is much more feasible than reducing food intake further)

Doing benchpress, overhead press, bent over rows, squats & deadlifts 3 times a week is ok schedule? 5X5? What about squatting position? I was recently told to try squatting low, like powerlifters. Is that a good way? I just like getting opinions.
I was told the more BF% ur are, the more fat you will gain when u bulk. So I've been pretty uneasy ab bulking because I feel my BF% is too high & cant handle getting any fatter. Is that true?
Yes, I have a sensitivity to gluten. Makes my stomach hurt & bloat like the devil, some things make it feel like it will burst open. Yet I still eat it sometimes since thanksgiving It's hard to stay away from since it's in EVERYTHING

It's seems like you're being told a lot of stuff. What others have said, is pretty sound advice. There is nothing wrong with squatting 3x a week. Programs like Starting Strength and 5x5 are great (notice I didn't mention New Rules....). However, those programs are going to require you to be eating near your maintenance or TDEE. Personally *I* believe a -20% drop is too drastic at the start. There is nothing wrong with starting at -10% and working from there.

Doing benchpress, overhead press, bent over rows, squats & deadlifts 3 times a week is ok schedule?

Generally, yes. Now you may not be able to do all of the above 3/week, but you can probably squat 3/week and do some sort of an A/B workout like

A:
Squat
Deadlift
Bench
Accessory lift

B:
Squat
Bent Rows
OHP
Accessory lift

And structure your week to alternate, so you've got ABA, BAB, ABA over weeks.

5X5?

5x5 is a program name, Stronglifts.

What about squatting position? I was recently told to try squatting low, like powerlifters. Is that a good way? I just like getting opinions.

There are various methods for squatting but I'd recommend squatting at least to parallel. Hip joint should go at least as low as the knee.

I was told the more BF% ur are, the more fat you will gain when u bulk. So I've been pretty uneasy ab bulking because I feel my BF% is too high & cant handle getting any fatter. Is that true?

No, it's not true. In fact when you get quite lean one could make the argument that it's the opposite (diet down to extreme leanness and eat at a small surplus and I would expect fat gain to be more preferential).

http://www.bodyrecomposition.com/muscle-gain/initial-body-fat-and-body-composition-changes.html

That being said, I would really base your decision to bulk or cut mostly on the mirror and how you feel about your body. Starting a bulk at 25% bodyfat for example, isn't a good idea generally speaking.

Doing benchpress, overhead press, bent over rows, squats & deadlifts 3 times a week is ok schedule?

Generally, yes. Now you may not be able to do all of the above 3/week, but you can probably squat 3/week and do some sort of an A/B workout like

A:
Squat
Deadlift
Bench
Accessory lift

B:
Squat
Bent Rows
OHP
Accessory lift

And structure your week to alternate, so you've got ABA, BAB, ABA over weeks.

5X5?

5x5 is a program name, Stronglifts.

What about squatting position? I was recently told to try squatting low, like powerlifters. Is that a good way? I just like getting opinions.

There are various methods for squatting but I'd recommend squatting at least to parallel. Hip joint should go at least as low as the knee.

I was told the more BF% ur are, the more fat you will gain when u bulk. So I've been pretty uneasy ab bulking because I feel my BF% is too high & cant handle getting any fatter. Is that true?

No, it's not true. In fact when you get quite lean one could make the argument that it's the opposite (diet down to extreme leanness and eat at a small surplus and I would expect fat gain to be more preferential).

http://www.bodyrecomposition.com/muscle-gain/initial-body-fat-and-body-composition-changes.html

That being said, I would really base your decision to bulk or cut mostly on the mirror and how you feel about your body. Starting a bulk at 25% bodyfat for example, isn't a good idea generally speaking.

I used to do them all 3 times a week. I did 3 sets, 7-10 reps each. That ok? Or should I do it the way you suggested?
Book marking the site. Will def read. Gonna finish this final project 1st.
Yeah....I think I'm around 26% or was when I did a 3 point caliper test. No idea if it was right or not.

If you feel you can recover, and you are getting stronger (which you should be, over time), then I think for now you're probably fine sticking to it. At some point you may have an issue recovering with that schedule, but if all of them are progressing and you feel fine I don't see a reason not to do it that way. That's just my opinion though, see what others have to say about it.

I think your estimation of 26% is reasonable. I estimated you slightly under but I think saying "mid 20's" is a reasonable estimation.

I'm 5'5 121lbs roughly, havent weighed properly in almost 2 weeks. So this is pretty much what I look like.








I have no idea what my body fat % is.
This is my exercise schedule. One of my lifter friends on here put it 2gether for me & then I added in the walking just to make myself more active cuz I stay at home all day.

10sets 3 reps each at 90% max
Monday: Deadlifts + a mile walk
Tuesday: Benchpress + a mile walk
Wed: Squat
Thurs: Deadlifts + a mile walk
Fri: Benchpress + a mile walk
Sat: Squats + a mile walk
Sunday: Pull ups. + a mile walk

I'm eating a deficit right now. It can be anywhere between 400 cal or 50 cal deficit. I have a body media, so I use that to know my TDEE for the day.
So my question is, what should I do? I'm really struggling with this. Should I eat my deficit? Should I eat maintenance? Should I bulk & cut, cuz I obviously need more muscle. Help!

I wish I could help, but I have no idea. I really appreciate the questions for I am wondering the same thing. Thank you for posting. :flowerforyou:

I would suggest a small calorie deficit also with the macros Sidesteel suggested as minimums. When you feel hungrier than normal eat more up to your maintenance. It will slow down the cutting but allow you a range of calories when you need them. I like short sessions of intense cardio 10-30 minutes a few times a week but its not necessary if you dont enjoy it. The benefits can be a little more conditioning which I feel helps with the heavy training and a few extra cal when you need them.

Try the training your friend suggested if you like but at least read the Strong Lifts 5x5 (since its free).