Need Help! Do i cut of bulk First

[WaynaldoT]

Hi,

Im a 32 year old guy that has basically let myself go,
i use to go the gym when i was 18-21 then i had couple of kids
and just gave up the gym and now im 4-5 stones heavier,

im 5ft 11 and currently weigh 13.8 Stone,

my BMI is 30 ideal for my age is 18-25,

i would like to get a leaner before may 2019 when i go on my holiday,

so i just need to know do i cut or bulk first?
started back at the gym on monday,

What workout would you guys recommend,

Thanks
Wayne

[dragman72]

At that high of a BMI I would defiantly cut first. Find your base level calorie/macro intake high in protein and then cut it back 200-300 calories and start with that and the workouts.
After you get down to 15-18% BMI you can try and add calories back until your reach the strength or size goals you want. Then the next time you cut down you will be tighter and it will be easier. I don't recommend bulking at anything over a 500 calorie per day surplus and I also wouldn't go over 20% BMI just no real returns after that. Consistency is the key just keep at it.

[drudixon]

Read the beginner sticky above.

[OldFartTom]

follow the advice above
use this to plan your cut
https://www.bodybuilding.com/fun/macronutcal.htm
A very good idea to start your turnaround, definitely possible, go for it!

[WaynaldoT]

Thanks for the reply,

Much appreciated

[RK42]

After you get down to 15-18% BMI [..] and I also wouldn't go over 20% BMI

You may be confusing BMI (Body Mass Index) and body fat percentage. A BMI of 20 is actually quite low. Also, BMI is not a percentage number, its unit is kg/m^2.

[dragman72]

You may be confusing BMI (Body Mass Index) and body fat percentage. A BMI of 20 is actually quite low. Also, BMI is not a percentage number, its unit is kg/m^2.

You are correct I didn't notice I typed it wrong. to much multi tasking.

[daudi81]

Hi,

Im a 32 year old guy that has basically let myself go,
i use to go the gym when i was 18-21 then i had couple of kids
and just gave up the gym and now im 4-5 stones heavier,

im 5ft 11 and currently weigh 13.8 Stone,

my BMI is 30 ideal for my age is 18-25,

i would like to get a leaner before may 2019 when i go on my holiday,

so i just need to know do i cut or bulk first?
started back at the gym on monday,

What workout would you guys recommend,

Thanks
Wayne

Cut first until you get to your desired bodyfat. Use the mirror as a gauge.

Get on a beginner full body routine. I, like many others on here, will suggest Fierce 5 novice, which can be found in the workout program section (sticky). Follow the program to the T.

At your height/weight, you'll likely gain a bit of muscle and lose fat at the same time, especially if you haven't lifted in awhile. But expect muscle gains to drastically slow down after a couple months if you're cutting.

Above all - read the stickies in the nutrition section. With something as important as nutrition, it's better to know what you're doing instead of relying on others to tell you what you should be doing. Teach a man to fish, etc. It'll take you all of 15-20 minutes of reading time to get the gist of what you should be doing. It's actually very simple once you catch on.

Get some apps to track your calories and your workout program (Myfitnesspal & strong app are what I use). Makes life a lot easier.

And like dragman72 said - BE CONSISTENT. Be PATIENT. Results take time.