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  1. #1
    Registered User talhakhan05's Avatar
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    talhakhan05 is offline

    Question Cut or Lean Bulk?

    Age: 25
    Height: 5'11.5 or 179-180cm
    Weight: 80Kgs or 177lbs
    BF: ~17-18%

    Been working out for a couple of years on and off. I was 150Kgs and reduced the weight to 80kgs, Now I don't know what to do, should I keep on cutting or start a lean bulk for a year or so. I feel weak and small in the gym!

    P.s. I also hurt my lower back (mild disc herniation L5-S1) and had been off gym for a couple of months, did my physiotherapy and stabilized core as much as could. I started again this year and have been doing light weights and till now no compound movement hurts me or feel uncomfortable. I haven't done any OHPs and Rows for months now. Any help would be appreciated.
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  2. #2
    Registered User hardyboysare's Avatar
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    hardyboysare is offline
    Will need a bit more info.

    How long have you been cutting for?

    What are your major lifts like? (1rm or working reps) (before your injury?)

    Personally I think you should start either at maintenance or a small deficit of calories depending on whether you have fully recovered from the back injury.

    As you have been out of the gym for a few months start by getting into a decent progressive program and eat at maintenance or just less depending how much weight you start losing (I would think around 0.5-1lb a week max would be a starting point).
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  3. #3
    Registered User talhakhan05's Avatar
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    talhakhan05 is offline
    Originally Posted by hardyboysare View Post
    Will need a bit more info.

    How long have you been cutting for?

    What are your major lifts like? (1rm or working reps) (before your injury?)

    Personally I think you should start either at maintenance or a small deficit of calories depending on whether you have fully recovered from the back injury.

    As you have been out of the gym for a few months start by getting into a decent progressive program and eat at maintenance or just less depending how much weight you start losing (I would think around 0.5-1lb a week max would be a starting point).
    Thank you for your reply. Much appreciated.

    I’ve been cutting for past couple of years, since I was obese I never had the courage to bulk. My lifts before I got injured were:

    Bench: 160lbs 1rm
    Squat: 225lbs 1rm
    DeadLift: 275lbs 1rm

    But I slowly kept on getting weaker and weaker until my injury.
    Last edited by talhakhan05; 01-22-2020 at 03:25 AM.
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  4. #4
    Registered Soul faithbrah's Avatar
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    faithbrah is offline
    i might be wrong but your bodyfat seems a bit higher than 18%, maybe 20 something? imo 17-18% is usually the "kinda in shape but no definition" look
    positive crew
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    Registered User talhakhan05's Avatar
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    talhakhan05 is offline
    Originally Posted by faithbrah View Post
    i might be wrong but your bodyfat seems a bit higher than 18%, maybe 20 something? imo 17-18% is usually the "kinda in shape but no definition" look
    I use a bioelectrical impedance scale which are most of the time underestimating or overestimating, so you might be true I can be over 20%. What would you suggest, should I cut till160-165lbs and lean bulk from there?
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  6. #6
    Registered User hardyboysare's Avatar
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    hardyboysare is offline
    Originally Posted by talhakhan05 View Post
    I use a bioelectrical impedance scale which are most of the time underestimating or overestimating, so you might be true I can be over 20%. What would you suggest, should I cut till160-165lbs and lean bulk from there?
    I think you should personally cut some more and 160-165lb does sound about right. I would start with a deficit of around 500 calories first and try and regain some of your strength whilst losing fat.
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