Should I bulk up or cut? details inside

Hi I am 18 yrs
31" waistline
67kg
5"5 tall
12% bodyfat

I currently lift 14kg dumbells for all wrokouts. I have increased them just lately. Should I include a photo of me or can you help me with these details?

Should I bulk up or cut?

My goals: Look fit, (not like a bodybuilder/heavy lifter) and MAINLY have six pack abs. I currently can see the top abs and If I flex I can see them better. More or less this is the my body goal:


this is my weight workout:

dumbbell curl x 60
bench diips x 45
dumbbell kikcback x 40
squats x 60
step ups x 60
calves x 60
wrist curls x 60
shoulder raises x 40
arnold presses x 40
shrugs x 60
bench press x 40
dumbbell flyes x 40

(+ 15-20min abs training every 3 days)
as for cardio I do 6 days a week. mostly HIIT and Tabata sprints.
regarding training I literally train hard especially on the cardio aspect as I regulary play football, lift weights and do HIIT and Tabata sprints.

for example this was my week:
mon- football , weights,
tues- rest (had not rested since tuesday before, this is my rest day)
wed-football+abs+cardio
thurs-football,weights,cardio
fri-football,abs,tabata sprints
sat-weights,tabata sprints
sun-abs,tabata sprints, cardio in the afternoon.

as for my diet i ONLY eat these things and rarelly eat cheat meals:

Brown rice (twice a week)
Pasta (once a week)
Poultry (chicken,turkey etc)
All kind of meat
Salads (vegetables,corn and tomatoes mainly)
Fruit (oranges,apples,pears,peaches,bananas)
Oatmeal and Special K (for breakfast obviously)
3 eggs a day (2 whites, 1 full)
Canned tuna in brine
Cheese (low fat)
Almonds,
Cup of milk
Yogurt low fat
Olives, olive oil and capers
Brown bread (I currently keep bread as much as I can out of my diet, I rarely have)

..but I already asked about food they told me Im eating well.

mind you, I AM seeing the results (i was 36"waist,76kg in May 2007) I just wanted to ask about this bulk/cut thing. since I have the idea that one needs to cut for his abs to show. I might be very wrong.

After that I would like to ask for different diets for somone who is cutting or bulking, depending on what I need to do.

Il post a picture of myself on Sunday.
 
If you have a 31" waistline, then you should bulk to add some muscle. Your diet looks fine, 'specially if you've dropped 5 inches on your waistline. Monitor it through

I would definatly up the weight. There's no reason to do anything about 20 reps. Anything about 20 reps is a warm up.
 
so would bulking up add the chances of a six-pack goal? and in the healthiest ways, how does one bulk up? what do I have to modify/include in my diet in order to bulk up? (apart from increasing the weights i am lifting). thanks.
 
You just need to eat more, it doesn't matter what routine you have, you won't gain weight unless you up your calories. Your diet looks OK but just eat more of it

As Evo said, your rep ranges are way too high, I wouldn't use more than about 30 reps total (eg 3x10) and make sure you do your compounds before the iso's.

Oh, and finally, was your weight session directly after football? That would probably lower the effectiveness of the session as your body will already be tired from football
 
so would bulking up add the chances of a six-pack goal? and in the healthiest ways, how does one bulk up? what do I have to modify/include in my diet in order to bulk up? (apart from increasing the weights i am lifting). thanks.

Google "calculating basal metabolic rate" or BMR for short. Figure out your numbers, use fitday.com to calculate calories. You might also google "Christian Thibaudeau's Carb Cycling Codex".

Of course we can't tell anything without pics.
 
CCR so should I lower my repetitions of my workouts to 30-40 each? oh i see.

since Im not an expert what do you mean when you tell me "compounds before the iso's."?

my weights session is about 5-6 hrs after football il be recovered since I eat food in between. thanks a lot. you are the people helping me reach my goals.
 
CCR so should I lower my repetitions of my workouts to 30-40 each? oh i see.

Yeah but not one set of 30-40 reps. He's meaning increase intensity by getting closer to what you're 1RM (rep max) would be. So, 3X10, 4X10, 3X12, 4X8, etc

since Im not an expert what do you mean when you tell me "compounds before the iso's."?

He means multi-joint movements before isolation movements. Stuff like squats, deadlifts, bench press, rowing movements, military press, lunges, etc are compounds. Stuff like bicep curl, tricep extension, leg extension, etc are isolation movements. You might read the weight training stickies.
 
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