Right just got back from holiday, and I now have 1 year until next one, maybe going again this year but that's like 2 months away so not much change until then, so long term goal is next June. I'm really struggling to see the point in bulking at the moment as I have a bit of fat, but not much muscle mass to cut on.
Wild a cut be better for me though as then can bulk for longer? Maybe cut for 1-2 months till next holiday and then bulk until around next April?
Need some help in how to bulk and cut correctly, and what program to do, started ICF but thinking more upper/lower done 4 times a week..
Sorry for poor pictures with iPad all I have at the moment.
20
5ft 6
Just under 140lbs
All fat is In abs region
Never seen any muscle growth was lifting for about 1 year with poor diet, saw good strength gains though.
Looking to add mass in the long run, aesthetic body... Thanks
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Thread: Bulk or cut
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06-30-2013, 01:47 PM #1
Bulk or cut
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06-30-2013, 01:55 PM #2
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06-30-2013, 01:58 PM #3
I'm feeling so fat though, this could be the amount of alcohol drank in the last week and no gym, but I feel horrible! Worrying ill start a bulk and then want to cut...
I just don't think I can put muscle on, it's doing my head in, all my mates get it so easy and i struggle so much to put anything noticeable! Routine help?
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06-30-2013, 01:58 PM #4
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06-30-2013, 01:58 PM #5
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06-30-2013, 02:10 PM #6
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06-30-2013, 02:32 PM #7
Thanks for all the replies, looks like bulk it is! Nobody's said I'm to fat to bulk so ill keep on a clean bulk and go for it...
I've been looking at "phul upper lower routine" would this be alright for me? I just feel my body doesn't want to add muscle! In a years time I should of changed slightly surely? Never got any noob gains after a year working out but diet was shocking, will I still get them with good diet/routine?
Cheers for replies
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06-30-2013, 02:41 PM #8
- Join Date: Feb 2012
- Location: Glasgow, United Kingdom (Great Britain)
- Age: 36
- Posts: 873
- Rep Power: 242
I always think it's better to start on a 3 day/week full-body routine. Keep adding weight and keep good form, getting in the right amount of calories is the hard part at the start. Try and track it closely till you have a good idea of how much you need to gain a little bit of weight (say 0.5lbs) each week
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06-30-2013, 02:42 PM #9
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06-30-2013, 02:42 PM #10
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06-30-2013, 03:03 PM #11
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07-01-2013, 02:00 AM #12
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07-01-2013, 08:39 AM #13
Thanks again for all the replies, much appreciated!
Looks like I'm staying with the bulk then, aiming for 0.5lbs a week gain... What sort of macros should I be looking for? I've been getting around 1g to lb body weight, 0.4/0.5g fat of body weight, and filling rest with macros?
Also does this routine look okay for me, as I find icf to much strength orientated...
Day 1
Upper Power
Exercise Sets Reps
Barbell Bench Press 3-4 3-5
Incline Dumbbell Bench Press 3-4 6-10
Bent Over Row 3-4 3-5
Lat Pull Down 3-4 6-10
Overhead Press 2-3 5-8
Barbell Curl 2-3 6-10
Skullcrusher 2-3 6-10
Day 2
Lower Power
Exercise Sets Reps
Squat 3-4 3-5
Deadlift 3-4 3-5
Leg Press 3-5 10-15
Leg Curl 3-4 6-10
Calf Exercise 4 6-10
Day 4
Upper Hypertrophy
Exercise Sets Reps
Incline Barbell Bench Press 3-4 8-12
Flat Bench Dumbbell Flye 3-4 8-12
Seated Cable Row 3-4 8-12
One Arm Dumbbell Row 3-4 8-12
Dumbbell Lateral Raise 3-4 8-12
Seated Incline Dumbbell Curl 3-4 8-12
Cable Tricep Extension 3-4 8-12
Day 5
Lower Hypertrophy
Exercise Sets Reps
Front Squat 3-4 8-12
Barbell Lunge 3-4 8-12
Leg Extension 3-4 10-15
Leg Curl 3-4 10-15
Seated Calf Raise 3-4 8-12
Calf Press 3-4 8-12
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07-01-2013, 09:05 AM #14
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07-01-2013, 02:33 PM #15
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07-01-2013, 02:38 PM #16
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07-01-2013, 02:46 PM #17
According to mates, they say fat should even out and muscle will make me look bigger and fat less noticeable?
Does phul workout look alright for me? Ran It today with a couple of changes and loved it?
Edit: just before bed.
Really could do with the program help now, clean bulk decided roughly know calories I'm sticking to for a week, just need to get program, I'd prefer to lift 3/4/5 days a week, but don't like strength based workouts I'm in for size mainly. I want to enjoy my workouts as well as doing them, any help appreciatedLast edited by Roffey99; 07-01-2013 at 03:03 PM.
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07-02-2013, 09:30 AM #18
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07-02-2013, 09:33 AM #19
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07-02-2013, 09:39 AM #20
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07-02-2013, 09:42 AM #21
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07-03-2013, 11:59 AM #22
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07-03-2013, 03:20 PM #23
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07-04-2013, 04:08 PM #24
Bump, clean bulk has started...
Can someone please help with a routine, not that interested in fbw 3 days a week though, more split/push/pull or upper lower etc, mainly looking for muscle size gains.
I'm getting so de motivated that I can't find a routine to stick to thinking ill never actually see gains and tried for so long! :/
Thanks
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07-05-2013, 01:17 AM #25
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