Bulking, but when should I start cutting?

[MeanMachine86]

Hi all.

I want to know when I should start cutting, because I leave on vacation July 1 - I of course want to loose the fat stomach/waist I have gained so I can go to the beaches ; o ) Don't get me wrong, I am not trying to get the sixpack stomach though. I know that will take long time.

Right now I am bulking and have been since March. I have gained 6kg/13lbs so I now am 66kg/145lbs (I am 175 cm, 23y.o.). I have attatched some pictures of me (in relaxed mode) - I still look skinny, but compared to what I looked like a few months ago I am very happy about my result so far! I can really see that my chest has grown and the same with my legs and biceps/triceps.

So, when should I start cutting, to loose the stomach/waist fat? And how much? Should I quit strenghten myself during the cutting? How should I eat?

I have been on this diet since bulking:
Kcal: 3000
Protein: 200-250g
Carbs: 250-330g
Fat: 80-100g
(of these numbers protein whey contributes with 80g protein and 350kcal)


On days where I didn't go to the gym I ate a little less.

Best regards
MeanMachine

[PBateman2]

I would (based on your pics) continue to bulk for another 4-5 weeks. Then start a cut around the 2nd/3rd week of May.

When you cut, you should still try to lift hard and lift heavy. You want to maximize calorie expenditure.

Good work thus far. Train hard.

[MeanMachine86]

I would (based on your pics) continue to bulk for another 4-5 weeks. Then start a cut around the 2nd/3rd week of May.

When you cut, you should still try to lift hard and lift heavy. You want to maximize calorie expenditure.

Good work thus far. Train hard.

Thanks. I will follow your advise.

I have a question though. When I cut, should I also cut down my diet plan - for example with 10-15%? And what about cardio training - how many times a week would be appropiate?

/Mean Machine

[PBateman2]

Since your bulking at 3000cal start your cut around 2400-2500cals. Adjust as necessary.

Cardio is good for overall general health and gives a nice boost to the metabolism. You can start out at 2-3x week and go from there (i.e. HIIT, LISS, low intensity for 30 min, etc..)

Good luck. Train hard.

[MeanMachine86]

Since your bulking at 3000cal start your cut around 2400-2500cals. Adjust as necessary.

Cardio is good for overall general health and gives a nice boost to the metabolism. You can start out at 2-3x week and go from there (i.e. HIIT, LISS, low intensity for 30 min, etc..)

Good luck. Train hard.

Ok, I can cover that with some soccer training.

One last thing. How many times a week should I then workout (lift weights)? Twice maybe?

[MeanMachine86]

Some time has passed by since I wrote the last time, and I am now ready to cut.

Here are some facts:
175 cm
1st March = 70 kg
Bulked daily: 2900-3500 kcal
11th May = 78 kg, 19% bodyfat

I am very proud of myself because I have always been skinny, and I have had a very good start with bulking. But the time is right now - I have to cut before the summer! In September/August I will then try to bulk again.

So, here is my plan. How would you rate it?

Monday: Free
Tuesday: Soccer/running
Wedsnesday: Strength
Thursday: Soccer/running
Friday: Free
Saturday: Strength
Sunday: Free

Eating plan (which I don't know is 'good' enough):
Protein: 120-130g
Carbs: 275-300g
Fat: 80g
Kcal: 2350

Should I in/decrease something - cardio/strength/food?

PS. The most important thing with my cut is to cut some of my stomach fat!

[PBateman2]

Looks decent calorie wise. Increase protein to 1g per pound of bodyweight and adjust carbs accordingly.

I would add one more strength training session. Focus on multi-joint exercises. Maximize your calorie expenditure. For example, like a 3 day split.

[paul1987]

Monday: Fullbody Workout
Tuesday: Cardio and Abs
Wednesday: Fullbody Workout
Thursday: Cardio and Abs
Friday: Fullbody Workout
Saturday: Cardio or Rest
Sunday: Rest

Protein: 200grams
Carbs: 85grams (42.5grams Pre-workout, 42.5grams Post Workout)
Other Carbs through day plenty of Vegatables only preferably Green vegies
Fat: Around 40grams

Up to you how you use this information. others will disagree or agree. You have to find what suits your body and goals

Peace

[MeanMachine86]

Monday: Fullbody Workout
Tuesday: Cardio and Abs
Wednesday: Fullbody Workout
Thursday: Cardio and Abs
Friday: Fullbody Workout
Saturday: Cardio or Rest
Sunday: Rest

Protein: 200grams
Carbs: 85grams (42.5grams Pre-workout, 42.5grams Post Workout)
Other Carbs through day plenty of Vegatables only preferably Green vegies
Fat: Around 40grams

Up to you how you use this information. others will disagree or agree. You have to find what suits your body and goals

Peace

Thanks for both of your answers.

How do you guys reach your diet plan goals? To hit 200g protein and a low amount of fat must be pretty difficult? Is there any good inspirational diet plans out there? (I'm especially looking for foods with high protein and low fat)

[paul1987]

Peanut Butter Beef, Turkey, Chicken, Broccolli whey etc. Also its how your prepare your food. No frying!

I eat fish on a regular basis now. Get good oil and fats out of it.

You need fat in your diet. but it has to be the right fats! i.e Nuts and fish

PBATEMAN would clearly know more on this and could extend to this answer

[MeanMachine86]

I have updated my programme, can you give me some critique?

Morning:
Oat meal with skimmed milk
Two eggs

10.00:
A fruit + brownbread with meats

12.00:
A fruit + brownbread with meats

15.00 (before training):
Two fruit

18.00 (after training):
0.5 litres skimmed milk + 50g whey
140g tuna with salads

20.00:
Dinner
0.25 skimmed litres milk + 3 fish oil tablets

All in all:
Protein: 170g
Carbs: 245g
Fat: 67g
Kcal: 2300
(Fat 27%, Carbs 42%, Protein 31%)

I know my Kcal number is fine and so is the protein intake. But what about the carbs? I get most of it from the fruits and dinner. Does it look good?

One other thing - instead of 140g tuna, what could you suggest instead? I know for sure I will get very tired of tuna if I eat it everyday :-)

[paul1987]

Morning: Smoothie/Shake Consisting of: 500ml Skimmed milk, 1 Scoop Whey, 1 or 2 Bananas(i have 2), 1 Tablespoon Peanut Butter, 100grams of Oatmeal, ( BLEND THIS BADBOY UP!!!)

Am Snack: 1 Fruit

Lunch: 1 Tin of tuna, 1 Cups worth of Lettuce, about 6 Slices tomato and 6 slices Cucumber. (no cheese, no dressings, just vinegar if anything)

Pm Snack: Fruit

Tea: 1 Chicken Breast with Broccoli

Bed: Glass of Milk


Voila :P