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mbber
05-16-2016, 11:24 AM
Hey guys.
Just need some help here. I once was a heavily overweight person about 5 years ago, and lost a lot of weight. I am 5'11 and currently I weigh 180 pounds. My heaviest was 210 pounds easily perhaps 25-30 percent body fat, and then i dropped to 150 and I was about 10 percent body fat but no muscle at all. I have been working out for the past 3 years to just keep healthy and have maintained my weight from 168-173 at around 15 percent body fat. This year I set out a goal to build more mass and try to get "bigger" but slowly. My issue has always been love handles. Even at 150 pounds I still had them. I started my bulk the beginning of February.

Anyways, I started a great new routine of lifting weights and watching my calories, as I am trying to eat 300 calories more than my maintenance per day, and getting around 200 g of protein a day, while also limiting carbs. I lift heavy (4-8 reps) for most compound exercises and do no cardio at the moment , I work out 6 days a week. I have built some muscle and I can notice the difference. I know I have also added some fat in my belly and even more on my love handles. Currently I am 180 at 18.8 percent body fat, but was thinking to get to 185 and at around 20 percent. Then go on a cut to attempt to get to 10 percent which would put me if all goes well around 165 pounds. At this point I jut need some advice, should I continue to clean bulk or cut once I get to 185?

Any help or advice would be much appreciated.

Partyrocking
05-16-2016, 11:24 AM
cut

jdrush
05-16-2016, 11:25 AM
Didn't look at pics. Usually in my opinion is if you have to ask, then you're not yet comfortable to start gaining weight.

So cut.

dipatel13
05-16-2016, 11:29 AM
Cut. What lifting plan are you on?

Mrpb
05-16-2016, 11:31 AM
Recomp.

GIX-RyorgkQ

TimCross69
05-16-2016, 11:51 AM
cut

mbber
05-16-2016, 11:52 AM
Didn't look at pics. Usually in my opinion is if you have to ask, then you're not yet comfortable to start gaining weight.

So cut.
good point. thanks!

mbber
05-16-2016, 11:53 AM
Cut. What lifting plan are you on?

Hi dipatel13

Chest:
DB Bench Press : 80 Pounds - 4 x 3sets
Incline DB Bench press: 55 pounds- 10 x 3sets
Decline DB - 50 Pounds 6x3sets
Cables (top , bottom, and middle) 17.5 pounds 10x3sets

Back:
TROW Bar- 60 pounds - 10x3sets
Deadlift - 100 pounds - 10x3sets (weak lower back)
Pull Ups - 12x3sets
Barbell Bent Over - 90 - 6x4 sets
Pull Down with row machine handle: 125 pounds - 6x3sets

Shoulder -
Arnold Press: 50pnds - 5x3sets
Sword Cable Draw( 15 pounds 10x4sets)
Butterfly - 25 pounds 8 x4sets
Barbell Standing Press- 65 - 8x4 sets

Triceps:
Incline Skull Crusher with DB: 35 pounds - 6x3 sets
Cable rope pull down: 70 pnds - 7x4sets
Over the back dumbell raise: 50 pounds 5x3 sets

Biceps
Hammer curl - 45 pounds - 6 x4 sets
EZ Curl- 60 pounds - 8x3sets
Preacher curl db- 25 pounds 8 x3 sets
Incline seated curl - 30 pounds - 4x3 sets

Legs:
( I had my sesamoid bone removed end of last year (former soccer injury) , so I have had to eliminate key workouts unfortunately per my doctor's request, so I can't do squat or lunges)

Seated 1 leg extension (85 pounds 10x5 sets)
Back Hamstring Curl ( 50 pounds - 10x3sets)
Leg Bench press( 100 pounds - 18x4 sets)
Calf raises ( 115 pounds - 10x3sets

mbber
05-16-2016, 11:54 AM
Recomp.

GIX-RyorgkQ

this is a great video and definitely insightful, thanks!

codsterlaing95
05-16-2016, 11:58 AM
Cut or recomp. Do not bulk.

Animal Rep
05-16-2016, 12:10 PM
I would cut, can never look too good for summer bro. Focus on the diet, training and throw in some cardio, if you love to play soccer try to get a game in three times a week along with training 5 days a week.

gbullock32
05-16-2016, 01:04 PM
Routine is far from optimal.


TRAINING
Start with a solid beginner routine, these are designed to get the most for you; they are designed by professionals and use progressive overload. Read through them and pick the one you like most, follow it as it is written.

Why You Should Not Make Your Own Routine (http://forum.bodybuilding.com/showthread.php?t=118004321)
How To Perform Basic Lifts (http://forum.bodybuilding.com/showthread.php?t=118920551)

Routines
Starting Strength (http://startingstrength.com/)
BabyLover's Starting Strength (http://forum.bodybuilding.com/showthread.php?t=135564721)
AllPro's Beginner Routine (http://forum.bodybuilding.com/showthread.php?t=4195843)
StrongLifts 5x5 (http://stronglifts.com/5x5/)
IceCream Fitness 5x5 (http://forum.bodybuilding.com/showthread.php?t=148036063)
Fierce 5 (http://forum.bodybuilding.com/showthread.php?t=159678631)
Coolcicada's Push Pull Legs (http://forum.bodybuilding.com/showthread.php?t=149807833)

Calisthenics routines
Push Day:
- Pushups: 5x15
- Chest Dips: 4x12
- Triceps Extensions: 3x20
- Bench Dips: 3x15
- HSPU: 5x5
- Hindu Pushups: 3x12

Pull Day:
- Pull-ups: 5x8
- Inverted Rows: 3x12
- Back bridges: 4x10
- One-arm Assisted Chin-ups: 4x5
- One-arm Inverted Rows: 3x8
- Chins Isometric Holds: 3xFailure

Legs Day:
- Suqats: 5x20
- Jumping Squats: 4x15
- Lunges: 3x30
- Sprints: 4x20sec
- Box Jumps: 3x10
- Hanging Leg Raises: 3xfailure

Or-

Upper Day:
- Pullups: 5x6
- One-arm Inverted Rows: 3x8
- Inverted Rows: 3x18
- Back bridges: 4x10
- Pushups: 4x12
- Dips: 3x15
- HSPU: 3x5
- Decline Crunches: 4x12
- Russian Decline Twist: 3x12

Lower Day:
- Jumping Squats: 8x12
- Pistol Squats: 4x10
- Step Ups: 3x10
- GHR: 3x12
- Sprints: 5x15sec
- Calf Raises: 10x10 "Burnout".
- Hanging Leg Raises: 4x12
- Planks: 3x1min

mbber
05-16-2016, 05:14 PM
Recomp.

GIX-RyorgkQ

How should I start the recomp exactly? In order to drop some body fat do you suggest I eat 200 calories over my maintenance on days I work out (suggesting a 4 day workout week) and in the 3 non days of workout I should do a caloric deficit of 500 calories?

Mrpb
05-16-2016, 11:49 PM
How should I start the recomp exactly? In order to drop some body fat do you suggest I eat 200 calories over my maintenance on days I work out (suggesting a 4 day workout week) and in the 3 non days of workout I should do a caloric deficit of 500 calories?

If your goal is dropping body fat you're better off cutting.

Recomping is for people that want to continue making progress.

Whatever you do, I'm always in favor of eating more on workout days.

braden101
05-17-2016, 01:42 AM
Cut.

Bulking at such a high body fat percentage is not ideal.

if i was you, Id get back down to below 15% and bulk nice and slow.

And, as above, your programme is not good.

mbber
05-17-2016, 10:59 AM
Cut.

Bulking at such a high body fat percentage is not ideal.

if i was you, Id get back down to below 15% and bulk nice and slow.

And, as above, your programme is not good.

Thanks for the info. What is wrong about my program? Would like to know what works for you? Thanks!

Mrpb
05-17-2016, 11:03 AM
Thanks for the info. What is wrong about my program? Would like to know what works for you? Thanks!

It has many problems but the most important one is that training a muscle only once per week doesn't lead to optimal results. Better training programs train with a higher frequency.

And 26 sets of biceps curls.... please abandon this program.

mbber
05-17-2016, 02:21 PM
It has many problems but the most important one is that training a muscle only once per week doesn't lead to optimal results. Better training programs train with a higher frequency.

And 26 sets of biceps curls.... please abandon this program.

Thank you. Could you please expand? What would be an ideal workout program that you could recommend?

dipatel13
05-17-2016, 02:25 PM
Thank you. Could you please expand? What would be an ideal workout program that you could recommend?

Look at post #12 above and Fierce 5.

codsterlaing95
05-17-2016, 03:25 PM
Listen to Mrpb