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Thread: Bulk or cut

  1. #1
    Registered User Roffey99's Avatar
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    Bulk or cut

    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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  2. #2
    Registered User mightyoda's Avatar
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    Bulk, just bulk... You can worry about the fat later.
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  3. #3
    Registered User Roffey99's Avatar
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    Originally Posted by mightyoda View Post
    Bulk, just bulk... You can worry about the fat later.
    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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    Registered User MeantJunk's Avatar
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    Definitively bulk. It is way easier to lose fat than to gain muscle
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    Registered User Jmadden44's Avatar
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    In for bulkkk. Looks like you're body would still benefit from noob gains. I'd just eat like a stallion and do a heavy compound program like SS. You're body would greatly benefit from hittin heavy squats and deads a few days a week. Strictly MO.
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    Registered User scotchchris's Avatar
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    Originally Posted by MeantJunk View Post
    Definitively bulk. It is way easier to lose fat than to gain muscle
    so much this, no reason what-so-ever to consider cutting. Bulk and add a decent bit of a base bro
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  7. #7
    Registered User Roffey99's Avatar
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    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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    Registered User scotchchris's Avatar
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    Originally Posted by Roffey99 View Post
    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
    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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    Registered User Jmadden44's Avatar
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    Originally Posted by Roffey99 View Post
    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.
    Eat more. Lift heavier. Hit the compounds. Screw iso work for now.
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  10. #10
    Registered User mightyoda's Avatar
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    you'll most definitely get some gains with a proper diet... you work out for 1 hour, but you have to watch your diet the rest of the day... you can't go anywhere with ****y diet :/
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  11. #11
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    Keep bulking man, you won't regret it!
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  12. #12
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    bulk or cut? are you serious? ur 140 pounds, ectomorph, with no muscle... BULK FOR 2 YEARS
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  13. #13
    Registered User Roffey99's Avatar
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    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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    Bulk bro!
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  15. #15
    Registered User Roffey99's Avatar
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    The only thing I don't get is that people say don't buy past 15% and I'm starting around that mark?? Aiming for 2900 kcals, how often should I weigh myself as when i it on 2800 kcal I lost 4lbs after gaining like .3 lbs on 2700 :s
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  16. #16
    Cazed n Donfused nuroppo's Avatar
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    If you cut, what are you going to cut down to?? Bones? Please CLEAN bulk and the fat will take care of itself
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  17. #17
    Registered User Roffey99's Avatar
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    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 appreciated
    Last edited by Roffey99; 07-01-2013 at 03:03 PM.
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    Registered User Roffey99's Avatar
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    Last try...

    Bump
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  19. #19
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    Sick pose bro
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    Registered User Roffey99's Avatar
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    Originally Posted by imJB View Post
    Sick pose bro
    Cheers mate thinking of competing

    Anybody on this routine or a routine for size?
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    can you live with the fat if not and its getting you down then cut to skin and bones and lean bulk slowly, otherwise bulk and then cut.

    get on starting strength to add mass.
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  22. #22
    Registered User Roffey99's Avatar
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    Just a quick question, how much fat can I expect to put on? I realise I need to bulk as a cut will be just skin and bones, but I'm struggling everyday thinking I'm just putting fat on, especially stomach it goes no where else haha!
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  23. #23
    Registered User Roffey99's Avatar
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    Bump
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  24. #24
    Registered User Roffey99's Avatar
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    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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    Originally Posted by Roffey99 View Post
    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
    just do starting strength,

    i've gone from 128lbs - 168lbs in 5 1/2 months and gained a fair bit of muscle

    its so worth it
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