End bulk; start cut

[squishy]

It's been almost 8 months since I've been on my first bulk ever (July 1, 2014 - February 21, 2015). Cut starts tomorrow.

Lifts in 1RM went up from:

Deadlift: 265 - 405#
Squat: 190 - 265#
Military Press: 130 - 165#
I don't do flat bench press, but focus on incline dumbbell press. Didn't record starting weight.

Measurements:

Body weight: 168 - 222#
Legs (from highest point on quads): 21.5 - 24"
Arms (not flexed):13.75 - 15.25"
Chest: 38.5 - 42.75"
Waist: 30 - 35.5"

Started bulking with 3,000 calories, ended up nearing 3,600 calories. Started getting a little fat with this many.

Will be cutting for 10 weeks at 2,300 calories (and cardio thrown in).


Before:




After:

[MrPrena]

Can we also integrate/post the "rehab/PT" as well?
It is technically workout, but in 5-10% weight of avg lifters.

I am going into Physical therapy within 2month.

[bimmette]

Good job, Squishy!

PS. Your tv cables are supposed to go BEHIND the cable management panel

[kevinbahnz]

CSB bro. jk lolz. good job though.. I'm starting my cut again whenever I make it back to the gym. I just need to drop about 10# from this 5'5" frame of mine. I just ate a full rack of ribs a few minutes ago.

[P1]

Alright, let's move this to the health & fitness section already

[RedlinePSI]

I still don't believe in this bulk/cut methodology. I understand pro's do it to a certain degree but that is totally different. For the average human just trying to stay in good shape, it does more harm than good. I believe you are better off just changing your diet to what suits you best, obviously including enough calories to gain muscle, but not so much where you gaining fat. You should have plenty of energy to blast the iron and gain muscle without the fat. It is a lot harder to shred up when you go fat and back, then compared to just staying lean from the start.

[squishy]

Originally Posted by RedlinePSI

I still don't believe in this bulk/cut methodology. I understand pro's do it to a certain degree but that is totally different. For the average human just trying to stay in good shape, it does more harm than good. I believe you are better off just changing your diet to what suits you best, obviously including enough calories to gain muscle, but not so much where you gaining fat. You should have plenty of energy to blast the iron and gain muscle without the fat. It is a lot harder to shred up when you go fat and back, then compared to just staying lean from the start.

See, I respect that, but it really depends on one's situation and body composition. As you can tell from the "before" pics, I had nothing on me - no fat, no muscle. So, for aesthetic purposes, it would benefit me to gain plenty of muscle and some fat.

If this were my second bulk, things would be different. I wouldn't even consider attempting to gain 54# in 8 months, cause I would be just flat out fat as shit, and would be lucky if I gained 12-15 # of muscle in that time frame, even less if it were my third bulk.

So, for a first-timer bulking, this method is perfectly acceptable, in my opinion, just to put on some size (hopefully more muscle than fat).

From here on out, I might do just one more year-long bulk starting this August, but I only hope to gain about 5-6 # a month. After that, it will be "lean bulking", or, what you're implying.

[squishy]

Originally Posted by bimmette

Good job, Squishy!

PS. Your tv cables are supposed to go BEHIND the cable management panel

My theory is, it's just an apartment, I'll be moving soon anyways, why bother?

[bimmette]

Originally Posted by squishy

My theory is, it's just an apartment, I'll be moving soon anyways, why bother?

But what's behind that panel then? You know the front part just pulls off easily right?

[squishy]

Originally Posted by bimmette

But what's behind that panel then? You know the front part just pulls off easily right?

I thought that was just a support bar for the TV mount?

[bimmette]

Originally Posted by squishy

I thought that was just a support bar for the TV mount?

Um that doesn't sound right. It looks like the exact cable cover panel I just mounted (it's in my last video haha). I could be wrong though (but that never happens )

[squishy]

Originally Posted by bimmette

Um that doesn't sound right. It looks like the exact cable cover panel I just mounted (it's in my last video haha). I could be wrong though (but that never happens )

I'd get up to check, but I'm too comfortable on this couch at the moment lol.

[Nkc]

Bruh, do you even lift?

[squishy]

Originally Posted by Nkc

Bruh, do you even lift?

omg, I literally can't even right now..

[haig]

Originally Posted by squishy

omg, I literally can't even right now..

Good stuff squishy. Do you track macros or just cals? Nice gains in your lifts

[RedlinePSI]

Originally Posted by squishy

See, I respect that, but it really depends on one's situation and body composition. As you can tell from the "before" pics, I had nothing on me - no fat, no muscle. So, for aesthetic purposes, it would benefit me to gain plenty of muscle and some fat.

If this were my second bulk, things would be different. I wouldn't even consider attempting to gain 54# in 8 months, cause I would be just flat out fat as shit, and would be lucky if I gained 12-15 # of muscle in that time frame, even less if it were my third bulk.

So, for a first-timer bulking, this method is perfectly acceptable, in my opinion, just to put on some size (hopefully more muscle than fat).

From here on out, I might do just one more year-long bulk starting this August, but I only hope to gain about 5-6 # a month. After that, it will be "lean bulking", or, what you're implying.

I understand where you're coming from. It's hard as hell to get to that nice thick but toned look when you start out thin. It kind of adds a mental factor that helps with motivation when you see yourself getting bigger, even if its not all muscle. I like the fact that you will be continuously altering your plan so as not to solely rely on this method. The numbers you put up so far look great. Keep it goin.

[squishy]

Originally Posted by haig

Good stuff squishy. Do you track macros or just cals? Nice gains in your lifts

thank you

I started off tracking macros and cals but was able to estimate them after about three months or so.

I eat the same stuff every day, so my macros and cals stay very consistent.

If I remember correctly, I was aiming for about 100 grams of fat, 350 grams of carbs, and 240 grams of protein a day.

[haig]

Originally Posted by squishy

thank you

I started off tracking macros and cals but was able to estimate them after about three months or so.

I eat the same stuff every day, so my macros and cals stay very consistent.

If I remember correctly, I was aiming for about 100 grams of fat, 350 grams of carbs, and 240 grams of protein a day.

Very cool. I'm almost done dieting down myself. Been on one for about 6 months. Any particular workout program you're following?

[UncleWede]

Squish,

When you start doing the cardio for the cut, you will feel the difference 54# makes on your joints. When I went from (already too much) 191 - 210 but tried to keep doing the running and referee work, it really took a toll on knees and really exacerbated the plantar's faceitus (I can't spell it) to the point where I can barely walk today from playing a game Friday night. Luckily I have a massage scheduled for tonight.

[squishy]

Originally Posted by haig

Very cool. I'm almost done dieting down myself. Been on one for about 6 months. Any particular workout program you're following?

Nice, how's that coming along?

No program, but I used a basic bodybuilding split:

Day 1: Chest, triceps
Day 2: Back, biceps
Day 3: Legs
Day 4: OFF
Day 5: Shoulders, traps
Day 6: Chest, triceps
Day 7: Back, biceps
Day 8: OFF
...

abs every other day

Originally Posted by UncleWede

Squish,

When you start doing the cardio for the cut, you will feel the difference 54# makes on your joints. When I went from (already too much) 191 - 210 but tried to keep doing the running and referee work, it really took a toll on knees and really exacerbated the plantar's faceitus (I can't spell it) to the point where I can barely walk today from playing a game Friday night. Luckily I have a massage scheduled for tonight.

Ugh, tell me about it

Knee started hurting after just walking on the incline treadmill for 25 minutes...