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  1. #1
    Registered User faful94's Avatar
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    bulk? cut? how long?

    Hi everyone,

    I am 29 years old, 185cm, 81kg, 22% body fat, 60kg muscle mass.
    I started 6 months ago from 105kg, 30% bf, 66kg muscle mass. I've been eating clean, doing regular calisthenics workouts, cycling for cardio.
    By the end of the NEXT year I want to be around 75-78kg / 12%bf, so I still have some fat to burn and a lot of muscle to build.

    I realize I need to add some serious weightlifting to the mix but how do I do that in terms of bulking/cutting? What should I do first and for how long approximately?
    Thanks for any advice!
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  2. #2
    NASM-CPT xsquid99's Avatar
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    First, its helpful to post photos in good lighting for best advice, most people aren't capable of giving an accurate assessment of their bodyfat or are going by some bodyfat scale or other BIA device that spits out inaccurate numbers.

    Ideally, you should have been lifting weights from day 1 of your cut, as you probably cost yourself some muscle by not doing so, but starting now is better late than never. Most people cut until they're down to around 15% bodyfat or less before considering switching to a bulk, but that will differ from person to person.

    Nobody gets there in 1 bulk/cut cycle, it may take several cycles over a few years to reach your goal, so you will need to be realistic about your expectations.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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  3. #3
    Conquer faithbrah's Avatar
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    either replace the calisthenics workouts with weight training or mix them up, 2-3 days of weights and 1-2 days of calisthenics for example

    if i had to create a plan with that criteria, i'd cut for a few months, then bulk for like 7-8 months, then cut until the end of 2022 and see where you're at. you might not be 12% at that weight, but you could be 12% at a lower weight
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