Hi guys,
I'm currently going back to university in a week and am going to get back into the gym hardcore again. I was at it hardcore for about 2 years then I slacked off this summer. All last school year my diet was good and I cut alot of weight off, but this summer I trained to try and maintain my gains a bit but have put back on an extra 10 lbs due to slack diet, drinking beer each weekend, and I haven't been to the gym in 3 weeks.
I'm looking at going on a bulk until the end of october, then cutting off some weight before I come home for christmas. Then going on a big cut for 4 months before I come home for the summer.
My cut diet is as follows:
Meal One:
1. 2 egg whites
2. 1/2 cup (dry) oatmeal, tbsp of blueberries can be added.
3. 1 scoop of protein
4. 2 fish oil caps.
Meal Two:
1. Two scoops of protein powder mixed with water.
Meal Three:
1. Can of Tuna
2. 2/3 cup (cooked) brown rice.
3. Veggies mixed into rice
Meal Four:
Pre-workout
1. Tuna in a whole wheat wrap
2. 1/3 cup of brown rice
Meal Five:
Shakes after weights
2 scoops of protein and water
Meal Six:
1. Chicken Breast
2. Spinach Salad with peppers and onion
3. 1 Fish oil cap
Meal Seven:
1. 250 ml of fat free cottage cheese.
2. 2/3 scoop of protein powder mixed with the cheese.
3. 1 fish oil cap
Over the course of the day I also drink 3 cups of green tea and 3L of water as well as take a vitamin.
I integrated cardio into each day during my previous cut as well as interval training and got great results. My height right now is 6'4 and I weigh 217 as opposed to the 207 when I finished university in may.
I'm wondering what to do for a bulk diet and what sups to take. I'm planning on taking an EC stack when I get back into my cut and just taking E while bulking for the energy boost. How much muscle can I realistically expect to put on over the course of about 6 weeks? Attacked are 2 pics of me relaxed.
Any tips are greatly appreciated. As well as an estimate on my bf %
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Thread: Bulk then cut.
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09-10-2008, 10:01 AM #1
Bulk then cut.
Last edited by IronMan1984; 09-10-2008 at 10:18 AM.
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09-11-2008, 10:48 AM #2
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09-11-2008, 01:20 PM #3
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09-11-2008, 01:34 PM #4
wow, thanks for the positive help.
Just 3 weeks ago I was easily squatting, deadlifting, rowing and benchpressing my bodyweight for reps. I can preacher curl 100 lbs easy and I can close grip bench 185 for reps. I look soft cause I haven't dieted well all summer and I haven't been to the gym in a while.
I'm just looking for a clean bulk diet as well as workout. and a body fat estimate.
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09-11-2008, 02:53 PM #5
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09-11-2008, 06:20 PM #6
Why don't you just get back hard at the gym and eat clean and slightly
(500 cals) over your mantenience?
You can only gain a couple of lbs of muscle per month anyway so why put on fat you don't need or want? You'll just have to take time at a caloric defecit to take it back off AND lose some hard earned muscle in the process.
good luck.
twIf you don't get what you want you didn't want it bad enough
Pro Choice
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FJB
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09-11-2008, 08:08 PM #7
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