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  1. #1
    Registered User Rohan340's Avatar
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    [17M] Bulked on ICF 5x5, and now want to cut, what programs do you recommend?

    Hey guys,

    I’ve bulked first about 4 months now on ICF 5x5. My lifts aren’t that great, but have definitely improved and I think I’ve made good progress. My bf% is around 20 however, and I’d like to cut now. I would like to start again bulking ASAP, since I want to up the numbers, but I feel like a cut is due at my current bf. Do you guys think I should switch to 3x5 ICF (“cutting” version) or switch to another program for a cut, and what deficit do you recommend?

    6’0”

    Weight: 156 lbs to 173 lbs

    Bench: 60 lbs to 110 lbs x5

    Squat: 75 lbs to 195 lbs x5

    Deadlift: 110 lbs to 210 lbs x5

    OHP: 40 lbs to 75 lbs x5

    Row: 60 lbs to 130 lbs x5

    Thanks!
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  2. #2
    Banned Montymaginn's Avatar
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    Originally Posted by Rohan340 View Post
    Hey guys,

    I’ve bulked first about 4 months now on ICF 5x5. My lifts aren’t that great, but have definitely improved and I think I’ve made good progress. My bf% is around 20 however, and I’d like to cut now. I would like to start again bulking ASAP, since I want to up the numbers, but I feel like a cut is due at my current bf. Do you guys think I should switch to 3x5 ICF (“cutting” version) or switch to another program for a cut, and what deficit do you recommend?

    6’0”

    Weight: 156 lbs to 173 lbs

    Bench: 60 lbs to 110 lbs x5

    Squat: 75 lbs to 195 lbs x5

    Deadlift: 110 lbs to 210 lbs x5

    OHP: 40 lbs to 75 lbs x5

    Row: 60 lbs to 130 lbs x5

    Thanks!
    you have good lifts! well done, i posted a full bench press workout and full upper body workout on my youtube channel. 'monty maginn' there you will find a great upper body workout and description of what to do.
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  3. #3
    Registered User TryingBB's Avatar
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    Edit: Just read your whole post lol ... since I already wrote it below, I won’t delete...


    ========
    Op, ICF has a cutting version. Read the FAQs. Basically ICF 5x5 is switched to a 3 x 5 for heavy compound movements and weight increased every other workout. Look at the FAQs

    I switched from ICF 5x5 to Fierce 5 and I like it so much better. Sometimes less is more...

    If you like ICF still, I’d stick with it
    **^^ Work hard AND more importantly, work smart ^^**
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    Registered User GeofGolden's Avatar
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    Nice

    Originally Posted by Rohan340 View Post
    Hey guys,

    I’ve bulked first about 4 months now on ICF 5x5. My lifts aren’t that great, but have definitely improved and I think I’ve made good progress. My bf% is around 20 however, and I’d like to cut now. I would like to start again bulking ASAP, since I want to up the numbers, but I feel like a cut is due at my current bf. Do you guys think I should switch to 3x5 ICF (“cutting” version) or switch to another program for a cut, and what deficit do you recommend?

    6’0”

    Weight: 156 lbs to 173 lbs

    Bench: 60 lbs to 110 lbs x5

    Squat: 75 lbs to 195 lbs x5

    Deadlift: 110 lbs to 210 lbs x5

    OHP: 40 lbs to 75 lbs x5

    Row: 60 lbs to 130 lbs x5

    Thanks!
    Good job on the progress espeacially dead and squat. Its your choice wheter you want to switch to a 3x5 program no ones stoping you. For your cutting deficit it really depends on how fast you want to lose weight. Since 1lbs of fat is 3500cals then in theory 500 calories deficit will allow you to lose 1lb a week. But if your bodyfat is say a bit high maybe above 21% im not really sure but you could go a bit higher on the deficit
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  5. #5
    Registered User Gamedragon345's Avatar
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    Originally Posted by Rohan340 View Post
    Hey guys,

    I’ve bulked first about 4 months now on ICF 5x5. My lifts aren’t that great, but have definitely improved and I think I’ve made good progress. My bf% is around 20 however, and I’d like to cut now. I would like to start again bulking ASAP, since I want to up the numbers, but I feel like a cut is due at my current bf. Do you guys think I should switch to 3x5 ICF (“cutting” version) or switch to another program for a cut, and what deficit do you recommend?

    6’0”

    Weight: 156 lbs to 173 lbs

    Bench: 60 lbs to 110 lbs x5

    Squat: 75 lbs to 195 lbs x5

    Deadlift: 110 lbs to 210 lbs x5

    OHP: 40 lbs to 75 lbs x5

    Row: 60 lbs to 130 lbs x5

    Thanks!
    Doesn't sound like everything you gained was muscle, decent strength gains, try stronglifts 5x5, it adds weight every workout, is intense, and burns fat, eat a little less food. Here's what I recommend, 3 days a week, high carb high protein on workout days, and high protein low carb more fat on off days, works great.
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