Hi everyone,
My first post here (waits for the traditional ‘claimed’ reply
). Firstly, it is a long read so grab yourself a coffee or something 
I’ve been reading on these forums for many months and have read some excellent advice from some dedicated people so I feel its best I ask here.
Stats:
5ft 5
21 years old
16.5% bodyfat measured with callipers (just finished a cut was 21.5% bodyfat)
146lbs I believe I’m holding approximately 116lbs of lean muscle and bodytype being an Endomorph (was 158lbs before cut)
A little background on my training experience – was on a bulk for 11 months and recently finished a cut for 3 months.
What I’m looking for is some help fixing up a training routine that are specific for my two main objectives listed below. Also, it would be helpful if you could advise on the method I’m using to achieve my goals and whether it’s the right one.
1) Gain lean muscle/mass
2) Reduce bodyfat/eventually lose 1.5 inch from belly area
Now I’ve read Gordy’s sticky and plenty of other posts to know that you cant bulk and cut. I am pretty lean now but still hold about 1.5 inches of fat around my belly button area. I’ve tried to lose it with extra cardio, HITT, super-setting, dropping calories but it’s not working the way I planned
. Don’t get me wrong I could shift the fat by doing cardio 5 times a week and then bulk but I’m starting to lose my muscle in recent weeks so I don’t think that would be a good idea.
So I’ve decided to bulk (as I’m starting to feel too light) for 6-8 weeks and then cut for 2-4 weeks. I would repeat this process twice, which by then I would hold more lean muscle and BF% should drop? Also, as I will be holding more lean muscle it would be easier for me to lose the fat when I do the cut? Would this work well taking into consideration my goals?
Now I can only weight train twice a week for 1 hour as I have other commitments. For my bulking plan I was looking at Frankie’s 2 day split 4x6 routine (posted on MuscleTalk). Have any of you used it for a bulk? If so what was it like? Any better 2-day splits you can recommend? I’m also planning on having one optional cardio session – 40min SSCV during the 6-8 weeks bulk period and even more cardio during the cut.
My calorie intake is currently 1600 and have used this amount during the most recent cut. I don’t want to add fat back on straight away so shall I up my calories bit by bit to 2000, 2250 and then 2500 in order to bulk? My diet is pretty clean since the cut so I feel I can maintain a clean diet throughout the bulk.
What would be a good protein/carb/fat ratio for my goals? At the moment I’m eating high protein, high/medium fat, low carbs. I can provide more information on my diet if necessary. In terms of supplements I was going to use creatine, whey protein, multi-vitamins, omega 369, milk protein concentrate before bed, dextrose post shakes and BCAA tablets?
Any advice greatly appreciated thanks!
BSH
My first post here (waits for the traditional ‘claimed’ reply
). Firstly, it is a long read so grab yourself a coffee or something I’ve been reading on these forums for many months and have read some excellent advice from some dedicated people so I feel its best I ask here.
Stats:
5ft 5
21 years old
16.5% bodyfat measured with callipers (just finished a cut was 21.5% bodyfat)
146lbs I believe I’m holding approximately 116lbs of lean muscle and bodytype being an Endomorph (was 158lbs before cut)
A little background on my training experience – was on a bulk for 11 months and recently finished a cut for 3 months.
What I’m looking for is some help fixing up a training routine that are specific for my two main objectives listed below. Also, it would be helpful if you could advise on the method I’m using to achieve my goals and whether it’s the right one.
1) Gain lean muscle/mass
2) Reduce bodyfat/eventually lose 1.5 inch from belly area
Now I’ve read Gordy’s sticky and plenty of other posts to know that you cant bulk and cut. I am pretty lean now but still hold about 1.5 inches of fat around my belly button area. I’ve tried to lose it with extra cardio, HITT, super-setting, dropping calories but it’s not working the way I planned
. Don’t get me wrong I could shift the fat by doing cardio 5 times a week and then bulk but I’m starting to lose my muscle in recent weeks so I don’t think that would be a good idea.So I’ve decided to bulk (as I’m starting to feel too light) for 6-8 weeks and then cut for 2-4 weeks. I would repeat this process twice, which by then I would hold more lean muscle and BF% should drop? Also, as I will be holding more lean muscle it would be easier for me to lose the fat when I do the cut? Would this work well taking into consideration my goals?
Now I can only weight train twice a week for 1 hour as I have other commitments. For my bulking plan I was looking at Frankie’s 2 day split 4x6 routine (posted on MuscleTalk). Have any of you used it for a bulk? If so what was it like? Any better 2-day splits you can recommend? I’m also planning on having one optional cardio session – 40min SSCV during the 6-8 weeks bulk period and even more cardio during the cut.
My calorie intake is currently 1600 and have used this amount during the most recent cut. I don’t want to add fat back on straight away so shall I up my calories bit by bit to 2000, 2250 and then 2500 in order to bulk? My diet is pretty clean since the cut so I feel I can maintain a clean diet throughout the bulk.
What would be a good protein/carb/fat ratio for my goals? At the moment I’m eating high protein, high/medium fat, low carbs. I can provide more information on my diet if necessary. In terms of supplements I was going to use creatine, whey protein, multi-vitamins, omega 369, milk protein concentrate before bed, dextrose post shakes and BCAA tablets?
Any advice greatly appreciated thanks!
BSH
definitely good :]