Bulking body, or cut? (PIC)

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Oldspice

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I haven't been lifting long, (obviously) but i wanted to make sure i took the right route. I've been trying to bulk, because i think i need to put on some muscle, but when i look at myself i feel i need to cut...What do you think i should go for? I'm 5'7, 150lbs. Bench 185, squat 245.

My goal would be to look like this. But, with my body type i know that won't happen and i also know it's bad to try and look like someone else. So, i suppose my goal would be to have a good size with about 9-10% body fat to see definition.
 
I think you are ready to pack on some meat.

You can bulk fairly cleanly to minimize fat gain. Some will be gained, but if you track your weight gain, body fat increase..and watch your food intake, you can tweak it to get good results with little fat gain.

and once you have the increased muscle mass, it will be easier to shed that fat that was gained because...muscle burns calories.
 
Currently, I've been trying to bulk, but really haven't put on much. I used to weigh 142lbs and looked worse in my opinion...Smaller chest and same weird stomach with unwanted bf.

Currently, i eat about 2500 calories a day, maybe less. On workout days I'll try to eat a little more to make up for calories burned. (around 150-200) This Friday I'll find out if i gained a pound from eating 2500 a day. Usually, i stick around 2000 calories, so i increased by 500 a day to roughly put on 1lb a week. Maybe it's possible i'm not eating enough, maybe too much?

My diet is fairly good, but i eat low on carbs. Breakfast is 1 cup of oatmeal, protein shake with 2 tbsp of natural PB. 620 calorie breakfast.

For a snack later I'll have some peanuts or almonds. Then, I'll some oatmeal before i workout, then when I'm done with my workout I'll have another protein shake with a medium banana added. 220 calories total 0g of fat, 25g protein. About 2 hours later I'll eat a chicken breast sandwich with maybe a little rice. (on pita) Then, for later at night I'll have a salad with chicken breast, or maybe a side of beef and vegetables.

In general, i think i have more fats than carbs in a day. I kept carbs low, because i thought that was better for fat loss...

I do full body workouts 3 days a week. A typical Monday would be: Squats, bench press, pull ups, triceps. Wed, Dips, lat pulldown bb row, traps. Friday: Squats, incline dumbbell press, pull ups, upright row, biceps. I do HIIT cardio on Tuesday and Thursday followed with abs. The weekend is my rest time.

I was thinking about doing crossfitt training on Tuesday and Thursday instead. What do you think about that?
 
1- you're not eating enough

2- don't be afraid of carbs, or fat

3- quit trying to burn fat and gain muscle, it's not going to happen.

Like Malkore said, you can bulk clean by keeping track of your diet and making small adjustments as needed. You've been bulking for how many weeks now? How much have you gained? You're your own worst enemy in this case because you want to gain weight, which requires eating, but you're restricting your diet because you don't want to gain body fat. Trust me, you're not going to suddenly turn into a fat bloated pig.
 
i agree with evan.

2500 calories isn't much if you're of average height, and from the looks of it you have a healthy metabolism

carbs are anabolic...don't skimp on carbs during a bulking phase. 2g/3g per pound of lean mass on a bulk is fine.
 
evan said:
1- you're not eating enough

2- don't be afraid of carbs, or fat

3- quit trying to burn fat and gain muscle, it's not going to happen.

Like Malkore said, you can bulk clean by keeping track of your diet and making small adjustments as needed. You've been bulking for how many weeks now? How much have you gained? You're your own worst enemy in this case because you want to gain weight, which requires eating, but you're restricting your diet because you don't want to gain body fat. Trust me, you're not going to suddenly turn into a fat bloated pig.
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I'm going to disagree with your statement no3 evan as with proper education and reading the OP should be able to find out what people like Venuto wrote in BFFM (Burn the Fat Feed the Muscle). are very important as are adapting the ratios to fit one's goals.

There are special diets like the anabolic diet, high protein cycled carbs or the v-diet :- these are not for everyone, but a bit of reading into these will not do anyone any harm.
 
I may have been wrong to say that it isn't going to happen, I just think a reasonably clean bulk is an easier and more reasonable way to go.

I do however stick by my assessment that Oldspice's restricted diet is holding him back.
 
Oldspice said:
In general, i think i have more fats than carbs in a day. I kept carbs low, because i thought that was better for fat loss...

I do full body workouts 3 days a week. A typical Monday would be: Squats, bench press, pull ups, triceps. Wed, Dips, lat pulldown bb row, traps. Friday: Squats, incline dumbbell press, pull ups, upright row, biceps. I do HIIT cardio on Tuesday and Thursday followed with abs. The weekend is my rest time.

I was thinking about doing crossfitt training on Tuesday and Thursday instead. What do you think about that?
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If i were you I would do the 5x5 as it is more complete (deads+overhead press) than what you are doing ATM.

With regards to diet I would eat closer to 3000 cals so that the extra carbs could fuel some quality muscle growth as you do your workouts. Once i have packed on some quality beef, I would then look at some of the dieting regimens suggested as well as other approaches to give you that defined look.
 
blackbeard said:
If i were you I would do the 5x5 as it is more complete (deads+overhead press) than what you are doing ATM.

With regards to diet I would eat closer to 3000 cals so that the extra carbs could fuel some quality muscle growth as you do your workouts. Once i have packed on some quality beef, I would then look at some of the dieting regimens suggested as well as other approaches to give you that defined look.
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Agreed.

The lack of deads and overhead pressing leaves a hole in your routine. Your Monday routine is good. Wednesday - scrap the lat pulldowns and trap exercises, add deads and overhead pressing. Try one of my favorites, the hang clean and press, that'll incorporate the traps a bit. Friday also looks good, but you can ditch the upright rows.

I'd say 3,000 at a minimum considering you're doing HIIT twice a week. Have you calculated your BMI, factoring in your activity level and adding about 500 calories on top of that?
 
evan said:
Agreed.

The lack of deads and overhead pressing leaves a hole in your routine. Your Monday routine is good. Wednesday - scrap the lat pulldowns and trap exercises, add deads and overhead pressing. Try one of my favorites, the hang clean and press, that'll incorporate the traps a bit. Friday also looks good, but you can ditch the upright rows.

I'd say 3,000 at a minimum considering you're doing HIIT twice a week. Have you calculated your BMI, factoring in your activity level and adding about 500 calories on top of that?
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Yeah, i did. My BMR is about 1700 and maintenance is about 2200 on a website i went to. I was eating about 2000 when i calculated this, so i upped it 500 from there, because i didn't just want to jump straight to a 700 calorie increase, instead do it slower and a 500 increase from where i was at. If i haven't gained 1lb by tomorrow, i will increase to about 2800 a day.

Also, so for my routine take out lat pull downs on Wed and add Overhead press? (shoulders) Yeah, and i suppose your right about the upright rows...I used to do deads, but hurt my back and the doctor told me to lay off those. So, on wed i can do overhead dumbbell press. I suppose that's a good idea.

Other than that, the routine is solid?
 
Agreed on the bulk.

Don't be afraid to ramp up the calories. I personally wasted a lot of time working out because I wasn't eating enough. I maintained my weight and built some muscle, but I probably could of done the same in much less time with a bulk/cut.
 
Oldspice said:
I used to do deads, but hurt my back and the doctor told me to lay off those.
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Doctor's orders eh? Did the Dr. give you any insight into why your back was hurting during the exercise? Did you see a specialist or just your regular family doc? I'm inclined to believe that your back hurt because either your form was incorrect or you have a back problem. But, I'm not a Dr., so you probably want an expert opinion before trying deads again. In the meantime, do back extensions hurt?

Other than that, I'd say your routine is solid. Probably one of the better ones that I see people posting around here.
 
evan said:
Doctor's orders eh? Did the Dr. give you any insight into why your back was hurting during the exercise? Did you see a specialist or just your regular family doc? I'm inclined to believe that your back hurt because either your form was incorrect or you have a back problem. But, I'm not a Dr., so you probably want an expert opinion before trying deads again. In the meantime, do back extensions hurt?

Other than that, I'd say your routine is solid. Probably one of the better ones that I see people posting around here.
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It was just a random doctor i went to. It's from an accident i was in about 5 years ago. From time to time i'll get a little pain bending over picking something up. Hyperextensions don't hurt unless they are weighted. I have have to just do them with body weight, which might be the best thing to get my lower back a little work...

I took out the lat pulldown for wed and i'm just going to start with overhead shoulder press. I like doing the dips on wed as well, because i do feel that in my chest. Squats 2 days a week seems to be beneficial as well. My weight has been increasing and i notice i can get lower with heavy weight and keep good form.

I didn't tell you this, but I do pull ups on Mondays and Chin ups on friday. I do this, because i do biceps on friday and i figure doing Chin ups instead of pull ups will be a slightly different movement and working my bicep, since i'll be hitting that in an isolation exercise. Seems well rounded to me...
 
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