Hello everyone! I'm extremely interested in doing a 10 month bulk/cut (8 month bulk, 2 month cut), and I need you help! I've been lifting for about 6 years, and I can honestly say I don't have much to show for it. I'm currently the heaviest I've been all my life, but I want more.
Here's a little about myself.
Height - 6'2" (74 in/188 cm)
Weight - approx. 195-200 lbs (approx. 88-91 kgs)
Body Fat - approx. 15%
Flat Bench Press 1RM - 225 lbs
Squat 1RM - 365 lbs
Deadlift 1RM - approx. 350 lbs
^^All of these stats are as of last week.^^
\/Here's my goals\/
Weight - 215 lbs (97 kg)
Body Fat - 6-9%
Flat Bench Press 1RM - 300 lbs
Squat 1RM - 450 lbs
Deadlift 1RM - 500 lbs
I'm wanting to begin this bulk on March 1st of this year, get up too around 230-240 lbs in 8 months, then begin a 2 month cut starting on November 1st, and end around New Years Eve at 215 lbs.
And that's where y'all come in. I need as much advice and as many tips as y'all can give me.
I'm looking for:
- The ideal foods for bulking and cutting (such as types of foods, meal plans, diet plans, etc.)
- The ideal supplements for bulking and cutting (Which are best for bulking and gaining size, strength, and mass?/Which are the best for cutting fat but keeping size and strength?)
- The Ideal workout regiments (Should I do complexes, Squats and Milk, Smolov Squat Program, etc)
- How many times a week I should workout, how should the workouts be split up? etc
*On a small note, I would like to also work on my running. I have to do a timed 3 mile run as part of my PFT, with 18:00 minutes is a perfect score, and I'm recently ran 20:20 a few weeks ago. So My question is would it be better to work on that as I'm bulking or cutting, and what are some of the best ways to increase run time?
I've been doing my research and haven't found anything finite I guess you could say, and my buddy who is working on his degree in Kinesiology recommended this site very highly (Plus bodybuilding.com kind of seems like the deaf leading the blind on some subjects)
So any and all help will be greatly appreciated, and I thank you all in advance!
Stay motivated and Semper Fidelis.