From cutting to bulking From cutting to bulking

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Thread: From cutting to bulking

  1. #1
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    Default From cutting to bulking

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    Hello, my name is Flavius, I'm a 33 year old male,height is 5.4 feet (165cm), current weight is 170 lbs(down from 185)

    My goal is to go down to 165, and then bulk up to around 195, then cut back down to 180-185 and keep my weight here.

    My current program is:

    Monday:
    5x1 press intensity
    5x5 bench volume -5-10% of my intensity bench
    5x5 chins

    Tuesday:
    1x5 squat intensity
    5x3 powerclean

    Thursday:
    1x5 bench intensity
    5x5 press volume -5-10% of my intensity bench
    5x5 chins
    3x10 curls

    Friday:
    4x5 squat - 20% of intensity
    1x5 deadlift intensity

    Currently eating about 2500-2700 kcal(on training days):
    140-160g protein
    250-300g carbs
    70-80g fat

    and about 2000-2200 kcal on offdays

    Questions:

    1. When I reach 165 lbs, should I stay here for a while so my body adapts to the current weight, or should I just go ahead with the bulk?

    2. I plan on eating about 3900 kcal a day, with a split of(roughly):
    20% protein - 200 g
    52% carbs - 500 g
    23% fat - 120 g

    - Is this split good?
    - Do I eat this amount on all days, or should I decrease my kcal on off days?
    - If I decrease, what should the split be? Do I keep the split the same, or cut on carbs/fat and keep protein at 200 g?

  2. #2
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    Default

    How strong are you? What is your waist circumference?

  3. #3
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    My current numbers are(in lbs) squat 1x5x313, deadlift 1x5x297, bench 1x4x231, bench 5x5x216, press 5x1x134, press 5x5x121(I din manage to pul of a 5x5x132 before march), 5x3x156 powerclean

    my waist circumference is 90 cm(35.4 inches)

  4. #4
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    You are either squatting high or sandbagging your deadlift. Which is it?

  5. #5
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    I have long torso and short legs, and short fingers(I use straps though); I had back pain for a long time, still do from time to time,I use to twik my back a lot on the deadlift; now that I'm heavier it seems to be much better;

    So, what about the calories on training days vs offs days? Is my macro split decent?; what do you think?

    Thanks!

  6. #6
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    Post a video. I'm not buying it.

    Your macro splits look fine but I don't think you need to cut weight.

  7. #7
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    I want to post a video, for a technique check mostly, but I don't know how to do that

    I wanted to lose some weight before my next bulking because I put on a lot of fat, and cellulite on my belly, chest and back; I ate to much fat and junk during my last bulking

    My idea was to cut some weight before my next bulk to lose some bodyfat, because then I would add more fat on top of the existing fat, and I would end up with to much a bodyfat percentage;

    I am 167 lbs now, but still have a lot of bodyfat; but it's much les than I had at 185;

    I am no longer cutting, I shall do a low-stress weak this week, and the week after I will start my bulking

  8. #8
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    starting strength coach development program
    I doubt you have a lot of body fat. You need to gain more muscle. Post a video on youtube and share it here.

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