After 6 months of cutting time to bulk!!

[liquid85]

I sarted working out in Dec. This is the best before pic I have because who wants to take their shirt off when they're fat? This is from Sept of last year.

That was me at 192 pounds, 39.5 in. belly, 43 in. chest and 20.5% bodyfat.

So here I am now. I'm at 156.5lbs , 32.25 in belly and 38 in chest about 14% bf. I was smaller in May, my stomach was at 31.75, but in june I sold my house and had to move so I kind of slacked off.
I'm still not really happy about the amount of fat I still have. But I figure if I keep cutting I'll look like a POW, so I'm going to try and add some muscle.
I'm new to bulking so any advice would be appreciated. Over the last week I've been slowly raising my calories. I don't want to get huge I just want to be muscular and lean. I'm doing fbw 3X's a week, focusing on compound lifts, like squat and deadlifts.
How much cardio should I do? I want to limit the amount of fat I gain, but don't want to slow the muscle growth. I'm going to update this thread so here are my complete starting measurements.
calves- 13.5
quad- 18
hips- 35.25
belly- 32.25
chest- 38.5
arm - 11.75
flexed- 12.75
156.5 lbs
Thanks for any advice, and fell free to be honest with me about my progress. I've learned alot on this site. And I know I wouldn't have lost my weight without all of the threads I've read on this forum, So thanks alot.

 

[Aiming4165]

Nice man! 36 lbs. lost, that's a lot. It looks like a bulk is a good idea at this time, good luck!

 

[[Focus]]

I would even get a little leaner before bulking, but it seems to me that you are doing well. You're lean enough for a nice clean bulk. It'll give ya something nice to show for the next cut, rather than looking like a holocaust survivor, as you say.

I would do the maintenance dose of 30 minutes of 50-60% max heart rate cardio 3 times a week (on days off from training). Easy stuff. Or just not do any at all. It's not really necessary. I personally just feel better with at least some. None at at all makes me pretty lethargic. Just be sure to account for the calories expended with more food.

Also, since I beat chillen here, I get to say keep up the good work, and ROCK ON!

 

[liquid85]

Yeah I wanted to get leaner before i bulked to, but I kindof hit a wall. So I figured bulking for a coulple months would make it easier to cut next time, while also having more muscle to see.

 

[Chillen]

Dude 36 pounds! You shaked, baked.........and your goal was caked!

YES! Baby!

You were not silent about things that matter.


Your body is the silent riot because of your diet.

And.........your goal wasnt frigggggggggggggggen quiet!


You deserve a:

And one more thing:

Much respect to you, young man.



Best wishes,

Chillen

 

[pwill]

liquid85, seeing you ended up that small and you were doing weights, I guess your diet must have been a cabbage soup one then or how did you end up that small? Normally people who combine weights, cardio and a reduced calorie diet don't end up looking like you do ATM.

 

[liquid85]

i don't know I was at a 20% deficit and I ate 40% protein 40% carbs and 20% fat. My goal wasn't on gaining size I was trying to lose fat and I lost a lot of it. I lifted a heavy weight but that's why I'm bulking now to put on some muscle.

 

[[Focus]]

liquid85, seeing you ended up that small and you were doing weights, I guess your diet must have been a cabbage soup one then or how did you end up that small? Normally people who combine weights, cardio and a reduced calorie diet don't end up looking like you do ATM.

You can't retain muscle you don't have.

 

[liquid85]

so here's my workout any opinions would be good. I'm doing four compound lifts and two single joint lifts when I go to the gym.

Compounds-
bench and incline press
dips
bent over rows
pullups
pulldowns
military press
squats
front squats
dead lift
stiff leg dead lift

Single joint-
curls
hammer curls
preacher curls
skull crush
pressdown
front/side/back delt raises
calf press

I don't have a routine really just picking four from the first group and two from the second. I do this three times a week with a full day inbetween. Heavy weight 6-8 reps.
I do squats 2 out of three times is that two many? I've always done body part splits, this is my first time to do fbw. So let me know any lifts I'm leaving out? Should I group them together on the same day differently? Any advice welcome.

 

[g8r80]

That was me at 192 pounds, 39.5 in. belly, 43 in. chest and 20.5% bodyfat.

So here I am now. I'm at 156.5lbs , 32.25 in belly and 38 in chest about 14% bf.

According to my calculations, your nonfat weight at 192 was 153# and at 156#, your nonfat weight is 131#, which means you lost 22# of muscle (if your bf was correct), which means 22 of the 36 pounds you lost were muscle.

 

[Phate89]

According to my calculations, your nonfat weight at 192 was 153# and at 156#, your nonfat weight is 131#, which means you lost 22# of muscle (if your bf was correct), which means 22 of the 36 pounds you lost were muscle.

Thats impossible.

 

[liquid85]

well over the last six months I've only lost a half inch on my arms and a half inch on my quads. while losing a total of 12.25 inches on my torso. Now I'm no expert but when i started my arms and legs were scrawney and I was fat. Now after cutting my arms and legs are still scrawney but I'm alot skinnier. I really don't think i lost that much muscle.

 

[Phate89]

well over the last six months I've only lost a half inch on my arms and a half inch on my quads. while losing a total of 12.25 inches on my torso. Now I'm no expert but when i started my arms and legs were scrawney and I was fat. Now after cutting my arms and legs are still scrawney but I'm alot skinnier. I really don't think i lost that much muscle.

It's not the fact that you lost a lot of muscle, its just you didn't have much muscle in the first place. I was in your position as well, somewhat. Your next goal is probably to slow bulk 15lbs and see where that takes you.

 

[liquid85]

yeah that's my goal. I used to think that if I just kept cutting I would look like I wanted to, because I don't want to be huge just lean. But without any muscle i look like I do now. I'm still really happy with the weight I've lost but now it's time to build some muscle. Did anyone look at my routine? I'm not sure If I'm doing the fbw thing correctly.

 

[Phate89]

Yea man, you look fine and lean. Don't know why others are giving you so much crap.

 

[[Focus]]

yeah that's my goal. I used to think that if I just kept cutting I would look like I wanted to, because I don't want to be huge just lean. But without any muscle i look like I do now. I'm still really happy with the weight I've lost but now it's time to build some muscle. Did anyone look at my routine? I'm not sure If I'm doing the fbw thing correctly.

Looks to me like you are failing miserably. Google westside for skinny bastards III instead and do that. You'll like it better, probably get better results, and have way more fun than with that torturous full body ****. Also you'll develop some athleticism in the mix.

If you want to be lazy, just check out my journal and do the exact workouts I'm posting (with weights appropriate to your own level of strength, of course), as I'm currently using that template.

Also, once again for emphasis, you can't keep what you never had. Phate's correct that it is very obviously not the case that you lost 23 lbs of lean mass. You were just a skinny fat guy. And it's good that you realize it's now time to get hyooooooooge.

 

[Chillen]

Geeeeeeeeeeeeeeesh, put things in perspective.

If losing weight (the tissue wanted) is so friggen easy, most people who want to lose weight would. But NO, look around in this world, they cannot muster the damn persistance and consistency in hard work that is required to get the job done.

And the hardest job?

Closing one's friggen mouth once in a while. Most have a frigggen difficult time with that.

And, you know what?

Our friend liquid85 did what a lot of persons cannot do.

He deserves respect and admiration for hard work completed and should be proud of himself.

However, we have a forum member seemingly stupid to his accomplishments and is using him as a tool..........but this forum member is a fool, and I am referring to YOU:

PWILL...........You have made two posts in two different threads using him as a tool........

1.

You appear to have gained weight and your waist size has increased to an unhealthy level. I don't know what you mean you have "genetics on your side" when you could be classed as obese.

1. Get a reliable body fat test.
2. Calculate a diet deficit.
3. Combine Cardio and Weights (Too much cardio and you will lose both muscle and fat. See an example.)

2.

There is nothing wrong with cardio and weights but you have to be careful you don't overdo the cardio and end up losing muscle. This guy is a good example but IMO he should have retained a bit of muscle.

To gain or lose the following are vital :-

* DIET (To lose eat at a deficit and to gain eat a surplus)
* Training (Weights and Cardio better than Cardio alone or Weights alone)

Leave him alone. You wanna rock.....this old man will be your "huckle berry".

You have any idea how this make this person feel?

Get a friggen life, dude.

Losing 30 pounds isnt a round trip with bozo the clown in a circus.

He has a skill. The skill in controlling his behavior (his appetite), and this is the key ingredient in any diet plan!

We live. Learn. Adapt and overcome.

And Liquid85 will do just that........


Best wishes,


Chillen

 

[liquid85]

What I find humorous about what he said is that I really didn't do that much cardio in the last few months I just did a bunch of supersets, and ate under my maintenance. But whatever, I'm going to be posting updates every week so will see how this turns out.

 

[Chillen]

What I find humorous about what he said is that I really didn't do that much cardio in the last few months I just did a bunch of supersets, and ate under my maintenance. But whatever, I'm going to be posting updates every week so will see how this turns out.

You keep working it, brotha.

And, we take the steps with you......

You keep strong.

You have what it TAKES.

You already proved it losing 30 pounds.

Keep on Rocken........

Have you thought about joining the E-Partner Lottery draft?

Or have you already?




Chillen

 

[liquid85]

What is that?