I’m 17 6’0 175. I’ve been lifting for 7 months with a month off in between for wisdom teeth being took out.
I think I’m around 20-22% bf. Likely closer to 20%.
I started ICF 5x5 a week ago. I’m unsure if I’ll be able to do this while on a deficient.
I did take a pretty big deload do to the amount of weight added and the frequency.
I was on a split and only added weight every week compared to every session on ICF 5x5.
http://s1262.photobucket.com/user/jo...D=1&sort=1&o=0
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Thread: Continue bulking or cut.
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10-11-2017, 10:31 PM #1
Continue bulking or cut.
Last edited by Lifting4; 10-12-2017 at 10:53 AM.
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10-12-2017, 08:16 AM #2
- Join Date: Oct 2015
- Location: Maryland, United States
- Age: 56
- Posts: 781
- Rep Power: 717
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10-12-2017, 10:54 AM #3
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10-12-2017, 11:10 AM #4
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10-12-2017, 11:25 AM #5
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10-12-2017, 02:38 PM #6
TBH i think you need to cut....
But do it slowly!!
Just start with a 200-500 calorie decrease and see how your weight has changed in a month, your BF% is a little high. and after the cut you will have more favorable nutrition partitioning so you will be able to add muscle more easily.
(Advice coming from a 15 year old bodybuilder with a coach* take with a grain of salt*)
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10-12-2017, 03:59 PM #7
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10-12-2017, 08:47 PM #8
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10-12-2017, 08:57 PM #9
another vote for losing weight. and no he means just check and see how much your weight has changed IN a month, NOT cut FOR a month. you can continue any program while on a calorie deficite, however i personally prefer going with more reps when im losing weight, i generally am below 6 reps on every set except for isolation work, so ill bump it up to 8-10 reps with a few heavier sets in there still to try to maintain my size/strength so my body knows i still need the muscle
best lifts at 180lb bodyweight
best= 370 squat goal= 405
best= 260 bench goal= 315
best= 445 deadlift goal= 505
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10-12-2017, 11:20 PM #10
How long should I do the cut?
ICF 5x5 the coumpounds are all 5 reps set and isolation is 8 reps.
Only problem I’m seeing is the weight added every session. Idk if I’ll be able to this while on a deficient.
The cutting version is 3x5 instead of 5x5 for compounds and 2x8 for isolation and you add weight every other session instead of every session.
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10-13-2017, 09:26 PM #11
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10-13-2017, 10:05 PM #12
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10-14-2017, 05:16 AM #13
- Join Date: May 2017
- Location: New South Wales, Australia
- Age: 26
- Posts: 85
- Rep Power: 89
I agree on advice here but this is what I would do
Calorie maintenance and meet macronutrients
Exercise hard af with compound movements based around the big 3 (squat, bench, dead)
It'll work out OP, we all gone make it
Build a foundation of exercise first then worry about that other sh** later. Your body will change, trust
Give your body a reason to change, force it, don't be a pussy
Your metabolism will adjust as you exercise✖️ Personal Trainer
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10-14-2017, 12:59 PM #14
I’ve been lifting for 6 months. The picture is old but my body fat is close to the same there.
Not sure if you call these number a foundation but I’m benching 155 5x5 and Squating 175 5x5. I’ve been going pretty hard to begin with but I’ve gained more fat then i ment 2. Went from 160lbs to 175lbs. Only problem being is if I continue bulking I’d have to cut a **** tone of weight.
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10-14-2017, 10:06 PM #15
- Join Date: May 2017
- Location: New South Wales, Australia
- Age: 26
- Posts: 85
- Rep Power: 89
Hence why I've stated to go into a calorie maintenance, your energy won't go up or down
By foundation I mean get strong as **** and build volume your body can withstand
Remember that you're 17, you're not fully mature physically. Wait till you hit your 20's, that's when sh** get's real
If you're exercising hard than your body will change anyway
Take this from someone who was consuming 2750cal and is now consuming 3585cal, my body weight has increased only by 5.5lbs in the past 2 months
Wouldn't say your big 3 lifts are bad but you need to find your calorie maintenance and approach it that way
I've gained
Bench: 22.5kg this year
Squat: 30kg this year
Deadlft: 45kg this year
Nutrition is everything. If maintenance doesn't work for let's say a month than go into a deficit and slowly decrease your calories over time✖️ Personal Trainer
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