Just bulked for 5 months, bout to cut!

magictoilet · 02-15-2009, 03:23 AM

I started lifting about 3 years ago but only seriously 1.5 years ago. I used to be a fatass before middle school, then cut down but had no muscle. Started a dirty dirty bulk 07 winter to 08 then started cutting from feb. 08 til august 08. I started a pretty clean bulk (REALLY clean since January) in September of 2009 and went from 150 to 185. I have always used ON whey protein, and used creatine/nitric-oxide (finished SP250, now on NO-Xplode or White Flood) starting in the beginning of my bulk starting september 2008.

Feb 2008

Feb 2008

at 150

Aug 2008

Aug 2008

At 185

Feb 2009

Feb 2009

What I need to work on:
Biceps, traps, rear delts, upper chest.

My numbers:
Squat:
3x10x245
Bench:
5x5 at 205
Set of 10,9,8 at 205 decline bench
Deadlift:
3x10x225 (lol, did 5x5 of 275 but had sorta bad form)

Weird thing is I gained 5-10 pounds after eating a ton of clean foods like chicken, steak, whole wheat bread, eggs, oatmeal, tons of milk yet I've never been able to do 5x5 of 205 again (did it in Dec 2008) but all my other lifts have gone up esp. squats.

My days:
Chest
Back
Shoulder/Traps
Arms
Legs

I go to the gym 5+ times a week and take a break when needed.

Any criticism is welcomed! Starting my cut now and I will start off slow, then ramp up the intensity so my body won't get used to it. It will mostly gradually turn into no carbs after 6pm, HIIT 2-3 times a week, Run right after waking up having only coffee/green tea and protein, LISS 2-3 times a week and lift heavy still.

magictoilet · 02-15-2009, 03:26 AM

Here is one of my favorite pictures:

TheBillDozer04 · 02-15-2009, 03:52 AM

looks like everything went great

bb24 · 02-15-2009, 07:32 AM

What do you want to cut to? Your progress is AWESOME! I'd suggest continuing a clean bulk and training like mad. You've got something going on here. The only concern I have is with the diet. Without officially cutting, you can do a lot to help you maintain a low bf% and keep a lean structure while you add mass.

magictoilet · 02-16-2009, 03:54 AM

Quote:

Originally Posted by bb24

What do you want to cut to? Your progress is AWESOME! I'd suggest continuing a clean bulk and training like mad. You've got something going on here. The only concern I have is with the diet. Without officially cutting, you can do a lot to help you maintain a low bf% and keep a lean structure while you add mass.

I want to cut to 160 or until I have a 4/6 pack. I have a HUGEEE stomach right now and it's starting to get annoying. Also I've plateued in strength for the past month so that's another reason I'm going to cut. My bodyfat % right now is around 20. I'm disappointed because I can't bring up my rear delts/traps when I cut.

bb24 · 02-16-2009, 10:54 AM

Quote:

Originally Posted by magictoilet

I want to cut to 160 or until I have a 4/6 pack. I have a HUGEEE stomach right now and it's starting to get annoying. Also I've plateued in strength for the past month so that's another reason I'm going to cut. My bodyfat % right now is around 20. I'm disappointed because I can't bring up my rear delts/traps when I cut.

Cutting will help with the abs for sure, but it may also cause a loss somewhere else. Eating properly for the type of training you want to do is most important. So regardless if you "cut" or "bulk," you should be consuming the right amount of nutrients for your goal. Cutting alone will not help bring out your traps. That has to be accomplished in the gym.

And, if your progress pics are up to date, you do NOT have a huge stomach. I've trained people that would LOVE to look like you.

tchudt · 02-16-2009, 11:20 AM

continue bulking, clean up your diet a little, get on a proper strength program if you wanto to bring out the upper chest and traps.

your numbers on the compound lifts look good, but your traps and upper back don't reflect. make sure your form is good.

here's what 2 months of strength training can do to the traps/ middle upper back:

http://forum.bodybuilding.com/showth...hp?t=113786111

i saw noticeable results in my traps from two months of the same program as well.

magictoilet · 02-16-2009, 06:14 PM

Quote:

Originally Posted by bb24

Cutting will help with the abs for sure, but it may also cause a loss somewhere else. Eating properly for the type of training you want to do is most important. So regardless if you "cut" or "bulk," you should be consuming the right amount of nutrients for your goal. Cutting alone will not help bring out your traps. That has to be accomplished in the gym.

And, if your progress pics are up to date, you do NOT have a huge stomach. I've trained people that would LOVE to look like you.

What do you mean eating properly? As in... less calories if I'm cutting and more if I am bulking? Here is what I was eating when I was bulking:

Breakfast:
1 bowl of instant oatmeal with 1 scoop of whey protein
5 eggs with some cheese and salsa
1 cup of green tea

Lunch:
1 turkey swiss sandwich (prob most dirty meal in the day, will eat salad when cutting)

2-3 hours later:
Depending on the day, I will either be in my apt. or still at school so I will either eat what the cafeteria serves which is some sort of meat and carbs, very vague.

2-3 hours later:
16 oz. of steak or 2 pieces of chicken breasts, 2 pieces of whole wheat bread, a bowl of salad with fat free dressing, and a cup of 2% milk

2-3 hours later:
same as meal before

If I sleep late, I will eat another meal like the ones before lol.

The reason I want to cut is because I miss seeing my abs and want to increase my speed since I'm going to start MMA in a month when this quarter ends.

I have a gut when I sit down and I can only fit into 2 pair of jeans right now. My plain white t's have been getting a little tight too.

What I meant about the cutting bringing out the traps is: Even if I do the right exercises, I probably won't grow more traps because I'm consuming less calories therefore I'm not able to build muscle, just lose fat right?

magictoilet · 02-16-2009, 06:19 PM

Quote:

Originally Posted by tchudt

continue bulking, clean up your diet a little, get on a proper strength program if you wanto to bring out the upper chest and traps.

your numbers on the compound lifts look good, but your traps and upper back don't reflect. make sure your form is good.

here's what 2 months of strength training can do to the traps/ middle upper back:

http://forum.bodybuilding.com/showth...hp?t=113786111

i saw noticeable results in my traps from two months of the same program as well.

Right now, I am going to eat clean with normal portioned meals for a week or two while doing cardio and see where I go with that. Since I'm going to take a few weeks to a month off of creatine, I would imagine that I would lose 5 pounds or so of water weight as well. What are some proper strength programs? 5x5's?

Thanks for the quick replies and constructive criticisms.

VirusTi · 02-16-2009, 06:30 PM

Nice man! Your got some nice abs!
How often you working them out?

Nshx · 02-16-2009, 06:33 PM

Great Progress Mate!

magictoilet · 02-16-2009, 06:37 PM

Quote:

Originally Posted by VirusTi

Nice man! Your got some nice abs!
How often you working them out?

Recently I've been working them out isolated once every 2 weeks or so since I do heavy compounds. When I was cutting, I'd do abs 2 times a week or so, not that often. Compounds like squat and deadlifts really do help with ab development.

magictoilet · 02-17-2009, 10:10 PM

bump

dpman · 02-17-2009, 10:18 PM

Quote:

Originally Posted by magictoilet

Here is one of my favorite pictures:

when was this pic taken?
this is a great shot, worth being proud of.

tchudt · 02-17-2009, 10:33 PM

Quote:

Originally Posted by magictoilet

Right now, I am going to eat clean with normal portioned meals for a week or two while doing cardio and see where I go with that. Since I'm going to take a few weeks to a month off of creatine, I would imagine that I would lose 5 pounds or so of water weight as well. What are some proper strength programs? 5x5's?

Thanks for the quick replies and constructive criticisms.

i'm on rippetoes starting strength; madcow's 5 x 5 is a good similar intermediate program. if you really want to work on your form buy rippetoes book "starting strength"

on rippetoes all i do are 3 x 5 worksets of bench, standing press, row, squats, 1x5 of deadlifts. i do 3 or four quick warm up sets for each. i also do weighted dips and pullups. if you're worried about no upper chest work because of no inclined benching are included, standing press will hit it upper chest with good form. i updated my pics showing how my upper chest filled in.

scotchy · 02-17-2009, 10:34 PM

Great job man! Good luck with the cut....loose 15lbs of fat and you'll look awesome.

magictoilet · 02-18-2009, 02:19 AM

Quote:

Originally Posted by tchudt

i'm on rippetoes starting strength; madcow's 5 x 5 is a good similar intermediate program. if you really want to work on your form buy rippetoes book "starting strength"

on rippetoes all i do are 3 x 5 worksets of bench, standing press, row, squats, 1x5 of deadlifts. i do 3 or four quick warm up sets for each. i also do weighted dips and pullups. if you're worried about no upper chest work because of no inclined benching are included, standing press will hit it upper chest with good form. i updated my pics showing how my upper chest filled in.

I'll get into 5x5 again. I feel as if I did not get a good workout if I do only compounds though. My form is pretty solid now since I reloaded with deadlifts and worked my way up again.

Quote:

Originally Posted by scotchy

Great job man! Good luck with the cut....loose 15lbs of fat and you'll look awesome.

Thanks, I will keep this updated to motivate a few friends who are trying to lose weight as well.

Quote:

Originally Posted by dpman

when was this pic taken?
this is a great shot, worth being proud of.

Feb 08, along with my other ones. Thanks for the good words, I can't wait to be that cut again except with a lot more muscle.