Skinny/fat Guy... should I cut or bulk first?

[bloodstripe]

I have been reading for a while and this is my first post... I am 26 yo 5' 10" 175.... I just came down from 213 the wrong way. I really only have fat around my gut and ass. Anyway I just started lifting again about 2 weeks ago and was wondering if I should cut the rest of the fat first, or bulk first and worry about the fat later.... I am at the point where I am starting to see my abs so I kinda want to keep cutting, but I hate working out and not seeing me get bigger! I eat very healthy now and I take in at least 150 g of protein a day but My calories are still low... Thanks guys you have a great forum going! Can't wait to here your responses!

 

[Lifterforlife]

You have to keep in mind that with gaining miuscle more fat tags along. This is inherent by the nature of the diet needed. So, it would depend on your phyche'. If you are happy with your current asthetics, then by all mean go for it. On the other hand, if you are unhappy with clothes off so to speak, you may think about working on getting your 6 pack or somewhere near, where you are satisfied, get lean and hard in other words, then think about bulking.

 

[bloodstripe]

Great Thanks.... I think I will probably keep cutting then!

 

[jstrick2]

Great Thanks.... I think I will probably keep cutting then!

175lbs and you are taking in 150g a day?

Um, no. Your Diet needs a serious overhaul I am sure. Prbably losing a lot of WEIGHT and will continue to.

Muscle preservation.... its what cutting is ALL about.

 

[1392477]

Cut first then bulk.

Train with medium weights and strict form using compound exercises - especially squats. Cardio 5 x week for at least 30 minutes. After a few months of this you should start to change your BMI and then change things up and go for a bulk cycle.

 

[Lifterforlife]

175lbs and you are taking in 150g a day?

Um, no. Your Diet needs a serious overhaul I am sure. Prbably losing a lot of WEIGHT and will continue to.

Muscle preservation.... its what cutting is ALL about.

Nice pickup...this is in fact correct. My post was simply on the asthetics aspect, the pros and cons of your situation. Your diet does indeed need help. You want to retain lbm and lose fat.

 

[bloodstripe]

175lbs and you are taking in 150g a day?

Um, no. Your Diet needs a serious overhaul I am sure. Prbably losing a lot of WEIGHT and will continue to.

Muscle preservation.... its what cutting is ALL about.

here is my average diet...

8:00 2 eggs 2 whites with 1/2 shredded chicken breast

10:00 40g protein shake

lift for 1 1/2 hr

40g protien shake

12:00 whole wheat spagetti about a cup with sauce and shredded chicken breast
or can of tuna on 2 pieces of wheat

3:00 apple with about 1/4-1/2 cup of reduced fat peanut butter

5-6:00 usually chicken, steak or salmon with rice and or vegetables

7-8:00 Apple or bannana with peanut butter



I really appreciate the help I am new at this... I want to change my life completely right now I am lifting 4 days a week and diong 1hr of cardio on fri.
I quit smoking and eating like shit and I am ready hit this full force!

 

[jstrick2]

here is my average diet...

8:00 2 eggs 2 whites with 1/2 shredded chicken breast

10:00 40g protein shake

lift for 1 1/2 hr

40g protien shake

12:00 whole wheat spagetti about a cup with sauce and shredded chicken breast
or can of tuna on 2 pieces of wheat

3:00 apple with about 1/4-1/2 cup of reduced fat peanut butter

5-6:00 usually chicken, steak or salmon with rice and or vegetables

7-8:00 Apple or bannana with peanut butter



I really appreciate the help I am new at this... I want to change my life completely right now I am lifting 4 days a week and diong 1hr of cardio on fri.
I quit smoking and eating like shit and I am ready hit this full force!

Main things I see as a quick viewing...

No healthy fats really.... need fat to lose fat(who knew? )
Try to have protein in every meal
Protein alone is not usually idea(unless "protein shake" means more than I think)

Good luck bro.

 

[javaguru]

Keep training and cut the fat. I would recommend 1.5g protein per pound LBM, 1g CHO per pound lbm and .25-.33g Fat per pound LBM depending on your Calorie needs. Take in carbs first thing in the morning and most of your carbs around your workout; I sip on a shake during my workouts. Train six times per week, the days you don't lift weights do 30-45 minutes of cardio. Personally, I lift six times a week and if I were cutting, then I would do 20 minutes of cardio everyday after my weight training sessions.

 

[bloodstripe]

Keep training and cut the fat. I would recommend 1.5g protein per pound LBM, 1g CHO per pound lbm and .25-.33g Fat per pound LBM depending on your Calorie needs. Take in carbs first thing in the morning and most of your carbs around your workout; I sip on a shake during my workouts. Train six times per week, the days you don't lift weights do 30-45 minutes of cardio. Personally, I lift six times a week and if I were cutting, then I would do 20 minutes of cardio everyday after my weight training sessions.

Thanks again for all the info guys.... If I have the chance to be in the gym twice a day ( say 10-12:00 am and 4-6:00 pm) should, or can I lift during the 1st session and do cardio during the 2nd? would that be most beneficial? Basically I am Mr. MoM right now and have 2, 2 hr slots I can workout per day.

 

[javaguru]

Do what works best for you. Some swear by morning cardio but I prefer to do cardio after my weight training session. Just increasing the number of times you workout will have a dramatic effect on fat loss.

 

[bloodstripe]

Do what works best for you. Some swear by morning cardio but I prefer to do cardio after my weight training session. Just increasing the number of times you workout will have a dramatic effect on fat loss.

Right now I am working out four times a week. I always hear about overtraining. But I have also heard about working out the same muscle groups twice in one day and then resting them for a week. If I did that with 20 min of cardio after each work out would that be to much?

Thanks for your time!

 

[dce2956]

Over the summer, when i was neither working nor going to school (baisically doing nothing but working out, and did a seriuos cutting cycle), I would go and do a good uphill walk on the treadmill for 45 mins in the morning around 10. then around 4 i would go back to the gym and lift. at the time i was skeptical of the 5x5, but after my experiance with it this last semister, i would reccomend doing that to the best of your ability. Trying for a new PR every week simply wont happen while cutting, but the routine in general is great for keeping muscle on your frame.

 

[javaguru]

If you're just starting back then one workout per day four times a week is probbaly sufficient. After a few months then you can raise the volume, just moniter for overtraining. I've become a big fan of training bodyparts twice per week, start be reducing total sets and adjust based on how well you respond. I've always responded well to volume training so I do more sets than most. Here is my split;

Day 1: Chest and shoulders
Day 2: Back and Bi's
Day 3: Legs and lower back (squat and deadlift are the foundations)
Day 4: off
repeat
I perform twenty plus total working sets for major muscle groups and nine to twelve sets for smaller groups. That's probably too much volume for the average person but it works for me. I never do isolation work for Tri's because I incorporate dips or close grip benches in my chest workout; It just leads to overtraining if I do.

 

[bloodstripe]

Thanks again for the help guys!!!

 

[jstrick2]

If you're just starting back then one workout per day four times a week is probbaly sufficient. After a few months then you can raise the volume, just moniter for overtraining. I've become a big fan of training bodyparts twice per week, start be reducing total sets and adjust based on how well you respond. I've always responded well to volume training so I do more sets than most. Here is my split;

Day 1: Chest and shoulders
Day 2: Back and Bi's
Day 3: Legs and lower back (squat and deadlift are the foundations)
Day 4: off
repeat
I perform twenty plus total working sets for major muscle groups and nine to twelve sets for smaller groups. That's probably too much volume for the average person but it works for me. I never do isolation work for Tri's because I incorporate dips or close grip benches in my chest workout; It just leads to overtraining if I do.

Thats a ton of volume bro..... and legs ONCE a week. Obviously, that may work for you, but careful what you preach to people starting out.

A full body routine, something based heavily around squats and deads would be the most beneficial for him..