Need Help Finding a Program - 6'2, 205lbs

[rotomonster3]

Been out of the gym for about 8 months now and have lost all my gains. I am a 6'2, 205lbs male - 24 years old.

Not exactly sure if I should be bulking up or cutting at that weight but my goal is to ultimately lower my body fat to the point that you can see muscle definition. I would say my body fat is right around 24-26% right now.

I prefer the heavy compound lifts - Squat, Deadlift, Bench, Military Press, Pull-ups. I was thinking on lifting days I eat around 2700cals, on cardio days, 2500cals, (that would obviously be to lose weight).

Question is, should I be bulking to get stronger or getting my weight down (I want to end at around 185) and which program would you recommend hoping on?

[dipatel13]

Cutting is more than likely the better option.

As for program, read the stickies, there's plenty of good programs there to pick from.

[rotomonster3]

Cutting is more than likely the better option.

As for program, read the stickies, there's plenty of good programs there to pick from.

Any programs on here that you or anyone else have completed that produced solid results?

[dipatel13]

Any programs on here that you or anyone else have completed that produced solid results?

yes, the ones in the stickies. Fierce 5, All Pros, vikings, stronglifts, starting strength.

[SconeBulker]

That body fat % sounds very high. Do some tape or other method to find your actual composition.

I was was skin and bones at 180lbs as a teenager and am around your height. As a freshman in college I was around 201lbs without much of a physique but without much fat.

Contra to a lot of advice you will see, eat Maintenance or a little surplus and spend a few weeks getting back into the routine of lifting and tracking your food intake. Then with your correct body fat % decide what your short and long term goals are. Modify diet to fit.

[jgreystoke]

1. 205 bodyweight at 25%BF means 154 lean body mass(LBM) and 51 fat mass

If you cut first, you have nothing muscular to show.

2. If you seriously up your squat, dead, bench/incline, row, oh press etc, you might have muscle to show if you stay the same weight:

Strength athletes tend to be around 15% BF:

205 at 15% = 174 LBM + 31 fat mass

You will notice a gain of 20lbs of muscle, and the extra strength and strength endurance, and that is without gaining an ounce of bodyweight.

3. If you ate appropriate for a guy relentlessly progressing on squat, dead, press etc, and got to:

220 at 15% = 187LBM + 33 fat mass

You'll really notice the extra 33lbs muscle. And so will everyone else. Even if you are always fully clothed, it will be obvious to anyone who isn't blind that you are weight trained. The way you move and carry yourself will radiate power.

4. Goal weight of 185 is a very low expectation for someone who is 6' 2":

185 at 15% = 157 LBM and 28 fat mass

You'll look like a stamp collector even with your whopping 3lb extra muscle.

5. You may have some ridiculous expectations of just how low BF it is possible to sustain year-round, without your strength and muscle falling off a cliff.

Hint, it is not 6%, which is what you would have to get to at 185lbs(with the help of amphetamines, clen, aas, gh...) to get to the same lean mass, 174lbs as in case 2 above.

Best of luck.