Bulk then cut.

[IronMan1984]

Hi guys,

I'm currently going back to university in a week and am going to get back into the gym hardcore again. I was at it hardcore for about 2 years then I slacked off this summer. All last school year my diet was good and I cut alot of weight off, but this summer I trained to try and maintain my gains a bit but have put back on an extra 10 lbs due to slack diet, drinking beer each weekend, and I haven't been to the gym in 3 weeks.

I'm looking at going on a bulk until the end of october, then cutting off some weight before I come home for christmas. Then going on a big cut for 4 months before I come home for the summer.

My cut diet is as follows:

Meal One:
1. 2 egg whites
2. 1/2 cup (dry) oatmeal, tbsp of blueberries can be added.
3. 1 scoop of protein
4. 2 fish oil caps.

Meal Two:
1. Two scoops of protein powder mixed with water.

Meal Three:
1. Can of Tuna
2. 2/3 cup (cooked) brown rice.
3. Veggies mixed into rice

Meal Four:
Pre-workout
1. Tuna in a whole wheat wrap
2. 1/3 cup of brown rice

Meal Five:
Shakes after weights

2 scoops of protein and water


Meal Six:
1. Chicken Breast
2. Spinach Salad with peppers and onion
3. 1 Fish oil cap

Meal Seven:
1. 250 ml of fat free cottage cheese.
2. 2/3 scoop of protein powder mixed with the cheese.
3. 1 fish oil cap

Over the course of the day I also drink 3 cups of green tea and 3L of water as well as take a vitamin.
I integrated cardio into each day during my previous cut as well as interval training and got great results. My height right now is 6'4 and I weigh 217 as opposed to the 207 when I finished university in may.


I'm wondering what to do for a bulk diet and what sups to take. I'm planning on taking an EC stack when I get back into my cut and just taking E while bulking for the energy boost. How much muscle can I realistically expect to put on over the course of about 6 weeks? Attacked are 2 pics of me relaxed.

Any tips are greatly appreciated. As well as an estimate on my bf %

[IronMan1984]

Doesn't anybody have a good clean bulk diet and any answers to my questions?

[BigBoyAdd]

Hardcore again a, you look like you ant used a weights in your life...

[IronMan1984]

wow, thanks for the positive help.

Just 3 weeks ago I was easily squatting, deadlifting, rowing and benchpressing my bodyweight for reps. I can preacher curl 100 lbs easy and I can close grip bench 185 for reps. I look soft cause I haven't dieted well all summer and I haven't been to the gym in a while.

I'm just looking for a clean bulk diet as well as workout. and a body fat estimate.

[IronMan1984]

can anybody help at all ?!
please...........

[Tommy W.]

Why don't you just get back hard at the gym and eat clean and slightly
(500 cals) over your mantenience?
You can only gain a couple of lbs of muscle per month anyway so why put on fat you don't need or want? You'll just have to take time at a caloric defecit to take it back off AND lose some hard earned muscle in the process.

good luck.

tw

[Changing.]

Bulk, dont cut