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  1. #1
    Registered User drgreglove's Avatar
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    Help! Keep cutting or Bulk? M/30/5'10 157lbs

    Hey guys this is my first post ever so please cut me some slack if I did something wrong. I need some advice on what my Nutrition/ work out plan should be. At the moment I convinced myself I need to cut to get rid of that fat I have before I try for a "clean bulk". I am a rock climber and my pull ups are really good like 20 + per set but I just started real weight training in the last couple of weeks. Since this is my first post it wont let me link the program I am following but it is a pretty basic Mon/Wed/Fri beginner weight lifting routine including a bunch of different heavy compound lifts and core work that hits every body part throughout the week.


    Right now my Nutrition is 1,500 calories a day 150g carbs, 33 grams fat, 150 grams protein. I actually weighed about 165 two weeks ago but dropped down to 158 in 2 weeks when I started this program. Is that too fast? (pics are at 158 lbs)

    The results I want probably like everyone is to just look lean and strong hopefully have some ab definition and more vascular/definition in my arms. I also hate my chest looks and feels fatty even though I know or think I'm not fat?

    Is my problem just lack of bigger muscles or muscles at all in certain areas? Would it even be worth it to continue cutting to improve aesthetics? Or should I try to "bulk up" first before even trying for a low body fat?

    Help! Thanks so much for any help and being respectful.
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  2. #2
    Registered User radrd's Avatar
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    Bulk. 5-10" and 157 lbs is thin. You don't have to go crazy. A little above maintenance is enough. Increase or decrease calories based on results.
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    Registered User BangersnMash's Avatar
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    I posted a similar thread yesterday and considering we are basically the same height and weight i'd follow the general concensus that I got, which was start a lean bulk. Personally since I used to be fat, I am having a hard time mentally coming to terms with the idea that seeing the scale go up (slowly!) is actually benefitting me rather than sabotaging me!
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    Registered User Zschnack87's Avatar
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    Well first step is done; you're looking out for a healthier you! Good job.

    I think a lean bulk would be good for you. Figure out your maintenance calories intake, increase that by 250-500 lbs, and keep lifting! I'd recommend checking out the 5x5 programs, doing more compound lifts since you're a beginner you should get easy gains and muscle development from the stop. Some people live and die by macros but I'm kind of all around balanced guy. I like oatmeal, I like grits, I like chicken, I like beef, etc. I eat what I want but try to keep it in my calorie goal. Keep grinding man. Worry a little less about the fine details in the beginning and just try to stay to a basic caloric goal and keep working out.

    Btw; I find it really hard myself to get rid of the whole "moobs" thing. My pecs like to hold onto fat. I was told some lower pec aimed lifts/cable moves could help.
    Progress, not perfection. One day at a time.

    Current Workout Program: The Viking's Bare Bones Program

    Current Supplements: Leanmode, Vitamode, Aminos, Shred Preworkout, BEETmode, Fish Oil, ON Whey Isolate.
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    Above average Junsuiakai's Avatar
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    That is crazy. I'm 5'10 or 5'9 I always forget lol and 158lb. So I'm a bit confused how you are 157. But we are all built differently.

    Lean bulk for a couple of years.

    I guess you look low bf% but might be like 18% in some crazy world...
    FS/ S/ OHP/ B/ DL
    120/150/70/100/180 =KG
    I don't go to the gym anymore so above stats are useless.

    Only do weighted calastentics in the comfort of my own home!

    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=173620211&page=138 go here if you want an estimation on your bf%
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  6. #6
    Registered User drgreglove's Avatar
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    Originally Posted by Junsuiakai View Post
    That is crazy. I'm 5'10 or 5'9 I always forget lol and 158lb. So I'm a bit confused how you are 157. But we are all built differently.

    Lean bulk for a couple of years.

    I guess you look low bf% but might be like 18% in some crazy world...
    Yea I’m not sure.. your profile says 5’8 and I’m actually probably closer to 5’11 so it starts to make more sense. It’s really frustrating because I know I’m decently strong I can do 5+ muscle ups in a row, but aesthetically I just feel like I don’t look very pleasing.
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    Registered User drgreglove's Avatar
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    Originally Posted by radrd View Post
    Bulk. 5-10" and 157 lbs is thin. You don't have to go crazy. A little above maintenance is enough. Increase or decrease calories based on results.
    Yea that is good advice. I really just need to make a decision on what is important to me. I feel like I want to look better under a shirt, but at the same time I don’t want my climbing to get worse, and I feel like if I start a bulk and work on non climbing muscles my climbing will get worse ugh
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  8. #8
    I'm huge in Japan! xsquid99's Avatar
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    Definitely lean bulk, not even a question. Sure you might add a little fat but just trust the process and follow a proven program. As mentioned you don’t have to go crazy, no more than 1-2 lbs per month for 8-10 months, then you can cut down again. Rinse and repeat as required.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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    Registered User drgreglove's Avatar
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    Originally Posted by xsquid99 View Post
    Definitely lean bulk, not even a question. Sure you might add a little fat but just trust the process and follow a proven program. As mentioned you don’t have to go crazy, no more than 1-2 lbs per month for 8-10 months, then you can cut down again. Rinse and repeat as required.
    Are you crazy I don’t have that much time to look great! Haha yea I know I actually have made the decision to do a lean bulk. The hard part is knowing what my maintenance is. I feel like all the calculators are not very accurate and I have never really tracked my calories except for the last 2 weeks when I dramatically lost like 9 ish pounds on a 1500 cal diet. I have a desk job and rock climb twice a week for 2 hours and play ultimate frisbee twice a week for 2 hours. Who the hell knows what my maintenance is?! So how do I start eating slight above it?
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    Registered User littlecaesars59's Avatar
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    he stated that he just started weight training last couple of weeks.

    i would say just keep lifting hard and eat maybe 2,000 calories.

    if you really haven't trained with weights at all your entire life, you will be surprised the body recomposition you can go through.
    debloat in progress
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    Above average Junsuiakai's Avatar
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    Originally Posted by drgreglove View Post
    Yea I’m not sure.. your profile says 5’8 and I’m actually probably closer to 5’11 so it starts to make more sense. It’s really frustrating because I know I’m decently strong I can do 5+ muscle ups in a row, but aesthetically I just feel like I don’t look very pleasing.
    I know I'm not 5'8 at least 5'9 and half but always get confused about that one..
    FS/ S/ OHP/ B/ DL
    120/150/70/100/180 =KG
    I don't go to the gym anymore so above stats are useless.

    Only do weighted calastentics in the comfort of my own home!

    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=173620211&page=138 go here if you want an estimation on your bf%
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  12. #12
    I'm huge in Japan! xsquid99's Avatar
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    Originally Posted by drgreglove View Post
    Are you crazy I don’t have that much time to look great! Haha yea I know I actually have made the decision to do a lean bulk. The hard part is knowing what my maintenance is. I feel like all the calculators are not very accurate and I have never really tracked my calories except for the last 2 weeks when I dramatically lost like 9 ish pounds on a 1500 cal diet. I have a desk job and rock climb twice a week for 2 hours and play ultimate frisbee twice a week for 2 hours. Who the hell knows what my maintenance is?! So how do I start eating slight above it?
    If you cut for 2 weeks and lost 9 lbs you can be assured that a good portion of that was just water weight. And you shouldn't ever need to cut on 1500 calories again, its foolish and unnecessary. You should never aim for cutting more than about 1% of your overall bodyweight per week.

    The muscle building process is SLOW, think years, decades even, to build an appreciable amount of muscle. Losing fat is the easier portion of that equation, but if you want to build muscle you need to buckle up for the long haul.

    Start with www.tdeecalculator.net to put you in the ballpark, then track your calories meticulously for a few weeks (you need a food scale for this) to see where your real maintenance is, then adjust as required.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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    Registered User BlueberryShark's Avatar
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    Good luck
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    Originally Posted by littlecaesars59 View Post
    he stated that he just started weight training last couple of weeks.

    i would say just keep lifting hard and eat maybe 2,000 calories.

    if you really haven't trained with weights at all your entire life, you will be surprised the body recomposition you can go through.
    Beat me to it. Recomp!

    I'd bump up the calories a tad, 2200 - 2300 at the very least.

    Train hard and consistently. Focus on strength and progress in the gym first THEN focus on the mirror after you've built up a decent body worth cutting into, fat wise
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