--- ABOUT ---
I have been working out 2-4 times a week for about 2~ years now.
MWF: Weight Training
Sat/Sun: Cardio <- a lot of misses though
After 1-2 years I believe I had a ok body. And I didn't do macros back then, just ate clean food and listened to my hunger. I am ovo-vegetarian.
But I had a problem, how to show abs. I believe I had a strong 1 pac in there, it's very firm. The second half of my routine was all about ab workout. So I decided to cut and use macros.
--- EVENT ---
Now here's what happened, I believe I overdid cutting last year. according to my spreadsheet log, these were my numbers:
Weight Neck Waist Body Fat
134 36 79 15.7
And I still had belly fat, maybe it was because I missed a lot of cardios?
And I didn't know that you should only cut for about 2 months max or you'll loose energy, mass, mood, testosterone, etc. and by cutting for 8 months I think that's what happened. I believe I lost muscle mass, and my parents commented that I looked malnourished.
I started bulking again last July, I am back to 21% body fat now (starting September), all I want is to get all my muscles back as well as getting abs in the near future.
--- FORMULAS ---
Height: 163.5 cm
Neck: 37 cm
Waist 87 cm
Weight: 150 lbs
Body Fat Percentage: 21.24510144
Lean Body Mass (LBM): 118.13
Basal Metabolic Rate (BMR): 1527
Total Calorie Requirement (Maintenance): 2138
Protein Intake 129.943
Bulking: 2138 * 1.2 = 2565.6
Cutting: 2138 * 0.8 = 1710.4
I hope these formulas are correct.
Because I found out that the numbers aren't though. I studied my logs and apparently my bulking numbers is my maintenance and I think my maintenance numbers might be for cutting.
--- FOOD ---
Or is my problem about too few food lineup?
I eat (more to the left):
nuts = almonds and peanut butter
legumes = white beans, chickpeas
grains = oat meal, wheat bread
fruits = banana
misc = eggs, olive oil
I once added celery, muesli, brown rice and oysters.
--- WHAT DO I DO? ---
Please help, I can't decide whether I should:
1) go back cutting
2) maintenance and increase barbell/dumbell weights by feel
I am hesitant to go back cutting now, I just want to see muscles again.
But then my body fat might increase out of control, and make abs harder to show.
Can I just prioritize on the rest of the build and forget about my stomach?
When do I stop bulking? At 25% body fat?
I thank you all in advanced.
--- ATTACHMENTS ---
Taken April 27, 2011
Correct me if I'm wrong but in pic 1 (back view) I believe it's normal but when looking at pic 2 (side view) you can see the rib lines.
Did my rib cage enlarge or something?