5'6" I weigthlfited, BULKED & CUT myself to a fitter ME!

iorahkwano
iorahkwano Posts: 709 Member
in Success Stories
mfp.jpg

No change to my bust.
1" lost on my band
2" lost on my waist
2.5" lost on my hipbone (My belly)
0.5" lost on my butt

FIRST PIC: 146lbs
37" Bust
32" Band
31" Waist
37" Hipbone
39" Butt

SECOND PIC: 140lbs
37" Bust
31" Band
29" Waist
34.5" Hipbone
38.5" Butt

WORKOUT DETAILS BY REQUEST:

BULK:
- I bulked for 2 months & gained 12lbs. I was 22.44% body fat.
- I was eating 20% + my TDEE (Came to 2200-2400 calories) and I was making sure to get as much protein as my lean body mass (113-120g)
- I did Stronglifts 5x5 three times a week & nothing else

Strong Lifts 5x5 Record:
175lbs - deadlift
145lbs - squat
75lbs - bench press
60lbs - overhead press
60lbs - pendlay row

CUT:
- It was meant to be 2 months but it took me 3 months because I was slacking on cardio & had a hard time shrinking my appetite
- I gradually cut my calories down 200 each week (unless I completely failed at that limit on one week, then I would keep it at that)
- I cut grains & aimed to bike, run or rollerblade on my off days
- I started adding more leg & arm machines to my SL

When my finger broke, I completely switched to traditional since I could not hold barbells for SL
- 3x a week I would lift. Since my finger was broken, I alternated between "leg day" & "left arm day"
- right now I eat 1500 cal & am still losing, so I don't plan to go lower.
- I am biking and/or running ever day in addition to my lifts.

Leg day (10 reps, 3 sets)
- Glute machine 30lbs
- Leg press 220lbs
- Calf curl (standing) 35lbs
- Calf curl lying) 65lbs
- Leg extension 65lbs
- Abductor 90lbs
- Adductor 90lbs

Left-arm day: (10 reps, 3 sets)
- Overhead Press 25lbs
- Bench press 35lbs
- Bench fly 25lbs
- Triceps kickback 15lbs
- Hammer curl 25lbs
- Lateral raise 12lbs
- Overhead tricep extension 10lbs
- Front raise 10lbs
- Cross-face extension 10lbs

Replies

  • SexyLovinmeCook
    SexyLovinmeCook Posts: 1,393 Member
    WOW...I would take either one of those looks...but you did great hunn...Congrats
  • eazy_
    eazy_ Posts: 516 Member
    congrats. nice job.
  • SmallestGoal
    SmallestGoal Posts: 20 Member
    Wow! I'm your height, and when I weigh 140, I look like a blob! Goes to show how much of a difference body comp makes. Way to go!
  • mister_universe
    mister_universe Posts: 6,664 Member
    Great work. You look nice!
  • javacafe
    javacafe Posts: 79 Member
    Congratulations! Very nicely done.

    Would you mind sharing how long (in days) were your bulk and cut phases?

    And, what routines were involved in your "traditional weightlifting"? Thanks,
  • iorahkwano
    iorahkwano Posts: 709 Member
    Congratulations! Very nicely done.

    Would you mind sharing how long (in days) were your bulk and cut phases?

    And, what routines were involved in your "traditional weightlifting"? Thanks,

    Great question! I'll add this in to the OP

    BULK:
    - I bulked for 2 months & gained 12lbs. I was 22.44% body fat.
    - I was eating 20% + my TDEE (Came to 2200-2400 calories) and I was making sure to get as much protein as my lean body mass (113-120g)
    - I did Stronglifts 5x5 three times a week & nothing else

    Strong Lifts 5x5 Record:
    175lbs - deadlift
    145lbs - squat
    75lbs - bench press
    60lbs - overhead press
    60lbs - pendlay row

    CUT:
    - It was meant to be 2 months but it took me 3 months because I was slacking on cardio & had a hard time shrinking my appetite
    - I gradually cut my calories down 200 each week (unless I completely failed at that limit on one week, then I would keep it at that)
    - I cut grains & aimed to run, bike or rollerblade on my off days
    - I started adding more leg & arm machines to my Strong Lifts
    - When my finger broke, I completely switched to traditional since I could not hold barbells for SL
    - 3x a week I would lift. Since my finger was broken, I alternated between "leg day" & "left arm day"
    - right now I eat 1500 cal & am still losing, so I don't plan to go lower.

    Leg day (10 reps, 3 sets)
    - Glute machine 30lbs
    - Leg press 220lbs
    - Calf curl (standing) 35lbs
    - Calf curl lying) 65lbs
    - Leg extension 65lbs
    - Abductor 90lbs
    - Adductor 90lbs

    Left-arm day: (10 reps, 3 sets)
    - Overhead Press 25lbs
    - Bench press 35lbs
    - Bench fly 25lbs
    - Triceps kickback 15lbs
    - Hammer curl 25lbs
    - Lateral raise 12lbs
    - Overhead tricep extension 10lbs
    - Front raise 10lbs
    - Cross-face extension 10lbs
  • iorahkwano
    iorahkwano Posts: 709 Member
    Wow! I'm your height, and when I weigh 140, I look like a blob! Goes to show how much of a difference body comp makes. Way to go!

    I can't stress this enough! If you look at my 146 & 148lbs picture, I actually look better in the heavier pic because I have muscle. I was pretty soft & mooshy in the first pic but by pic 2 my thighs were rock hard & I cpuld feel muscle in my belly & all around my lower back!
  • javacafe
    javacafe Posts: 79 Member
    Thank you so much for the very useful reply!

    I asked because I am very fond of SL 5X5 myself, and I have used it for both bulking and cutting. It takes me way longer to get any kind of result (I am likely more than twice as old as you, male, small built, ecto), but I lost 25 lbs. in the last 4 months on SL 5X5 and a caloric deficit (and no cardio). (My favorite technique for caloric deficit is Intermittent Fasting, however. But, whatever works!)

    I am curious . . . you chose to replace SL 5x5 with machine routines for the cut. Is that because you have had trouble cutting with SL 5X5 in the past? Or, was that an advice you received from someone? Or, did you just come to that conclusion after researching that yourself? Thanks, again.
  • iorahkwano
    iorahkwano Posts: 709 Member
    Thank you so much for the very useful reply!

    I asked because I am very fond of SL 5X5 myself, and I have used it for both bulking and cutting. It takes me way longer to get any kind of result (I am likely more than twice as old as you, male, small built, ecto), but I lost 25 lbs. in the last 4 months on SL 5X5 and a caloric deficit (and no cardio). (My favorite technique for caloric deficit is Intermittent Fasting, however. But, whatever works!)

    I am curious . . . you chose to replace SL 5x5 with machine routines for the cut. Is that because you have had trouble cutting with SL 5X5 in the past? Or, was that an advice you received from someone? Or, did you just come to that conclusion after researching that yourself? Thanks, again.

    It was because I broke my finger & couldn't hold the barbell. But if I didn't break my finger, I would have continued doing Strong Lifts AND adding machines to target smaller muscles or places I felt SL wasn't reaching.
  • javacafe
    javacafe Posts: 79 Member
    I see. Thank you.
  • iorahkwano
    iorahkwano Posts: 709 Member
    I forgot to mention that after my first pic (146lbs) I got down to 136lbs by doing cardio but I did not have a clear picture of my body from that time so I didn't include it. 136 to 148 was the bulk weight I did after that, son12lbs.

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