Continue Bulking or cut fat?.

[fgrajales89]

Hello

I started going to the gym like 4 months ago, i have near 21% bodyfat, i have been bulking since i started going to the gym but now i don't know what i should do if continue bulking or cut my body fat and then bulk again?. thats because i have seen my belly grow (of course muscles too). since i started i have gained like 5 pounds, my current measurements are:
Height 1.75MT
weight: 163 Lbs
bodyfat: 21% + o -

i have been eating near 3000 calories, (4 or 5 food) just clean food (the + low fast as possible), im using supplement: Creatine, fish oil, multiv., whey protein(Iso 100) , casein (Dymatize).

any advise?. attached picture

Thanks.

[sentinel3]

Hello

I started going to the gym like 4 months ago, i have near 21% bodyfat, i have been bulking since i started going to the gym but now i don't know what i should do if continue bulking or cut my body fat and then bulk again?. thats because i have seen my belly grow (of course muscles too). since i started i have gained like 5 pounds, my current measurements are:
Height 1.75MT
weight: 163 Lbs
bodyfat: 21% + o -

i have been eating near 3000 calories, (4 or 5 food) just clean food (the + low fast as possible), im using supplement: Creatine, fish oil, multiv., whey protein(Iso 100) , casein (Dymatize).

any advise?. attached picture

Thanks.

Clean bulk and traim no more than twice a week with hi intensity workouts. 3000 cals a day is too much.

Lets assume your daily maintainance is 2500 cals. You are eating one pound of fat OVER THAT a week as there are 3500 cals in a pound of fat. NOW the point is there are only 600 cals in a pound of muscle.

Youre getting fat without gaining at least the equivalent in muscle. So you need to drop by about 200 cals per day. BUT train so hard twice a week that virtually every cal you consume cant be spared for your fat stores because theyre too busy repairing your torn down muscle tissue and CNS.

This is the trick to gaining predominantly muscle mass in the bulk phase. If your workouts are medium intensity and frequent.

NUMBER 1 your arent hitting the growth trigger to start with.

NUMBER 2 your workouts are using most of your vital nutrients.

NUMBRR 3 You end up putting on weight alright around your gut.

Two intense gut wrenching workouts a week. Upper body Monday. Abs and legs Friday.

Then rest eat quality food no more than 2800 cals per day. And you will build muscle and with very little fat gain.

[EjnarKolinkar]

Hello

I started going to the gym like 4 months ago

since i started i have gained like 5 pounds,

i have been eating near 3000 calories,

Thanks.

Sounds like you are making some progress. The gains are a little slow. Water and food in system would make me gain 5 pounds week one of a bulk.

What is your training program?

How much have your lifts increased since you started?

You need to gain more weight as a new lifter on a mass gaining plan. 2 pounds a month gained would be a much better target, along with a linear progression plan like stronglifts. You can't diet down until you build some more muscle and expect much. These decisions are of course up to you.

http://stronglifts.com/stronglifts-5...ining-program/

Check your nutrition here:

http://forum.bodybuilding.com/showth...hp?t=156380403

[jessemery]

I would say try a cleaner bulk but if your body really craves something give it what it wants. Also if you want to gain mass you need to lift heavier but also do drop sets to keep your endurance up

[fgrajales89]

i train 1:20 hour for four days per week plus one day of cardio (every two weeks). every week i try to improve my last week session. so my belly is growing and i dont know if continue bulking or try to cut fat until 12 percentaje of body fat and then start to bulk again.

[stewong97]

Cut imo