In the past couple of months, I have decided to put more effort into attaining my desired body. After doing some research, if found that a common recomendation is to cut to 10% BF before bulking up. Whether or not this is a good recomendation im not sure. But here is what has happened so far.
Ive been experimenting with carb cycling, and recently have been on UD2. The results are fairly good, but I dont want to have to go down to 170 or less to reach 10%. So ive decided to finish up this cycle of UD2 and then change things up a bit.
HERE IS THE PLAN
Gradual/clean bulk - strength phase
I’ll start out by continuing to eat clean, and start increasing my calorie intake as things go. My workouts will include rep ranges from 3-12+ but my focus will be on increasing my 6rm in certain lifts.
Here are the lifts i’ll focus on for testing purposes as well as training (but other exercises will be used as well during training)
Exercise Current Goal
Deadlift 315 375
1-leg press 270 325
Bench 195 225
Pullup 210 250
BB curl 60 80
Dips (not sure these are new for me)
So those are my current 6rms for each exercise and my goals. The goals are about 15-25% increases which may be large, but my current levels are low from cutting, and some of the exercises like BB curls I will still be getting newbie gains.
As for a specific workout plan, i dont have one yet, but it will likely be something like Stronglifts, or WS4SB.
And my goal would be to reach these strength goals in 1-2 4 week cycles.
Maintain/deload 1-3 weeks
at this point i’ll need to recover a bit, but depending on how hard i have to work to reach my goals, i may be ready to go to step three in as little as 1 week of deloading.
Now i’ll be primed for growth and ready to pack on some muscle. I wont be overly concerned with fat gain initially but instead will to all my effort into gaining weight. If I end steps 1-2 at around 185-190, then my goal during step 3 would be to reach 200+.
As for training, im finally going to use a body part split, and give something like DC or a similar program an honest go.
This step will likely last 1-3 cycles of 2-4 weeks each. I’ll throw in short maintenance/cut periods depending on needs during those times.
So what do you guys think? My main goal is to reach 195-200+ with a Bf of 10-12%. I’ll also want to increase the size of my arms and calves (which have been neglected) but I wont add any focus to these until im in the later stages of step 3.