T Nation

Trying to delete post, but cant figure out how


#1

trying to delete post, but cant figure out how


#2

You should carry on building muscle but watch for fat gains. You’ve not nearly enough lean body mass to start a cut. If you cut to 10% body fat you’d be 160lbs at most, just 15lbs short of being UNDERWEIGHT for a guy at your height.
If you’re gaining fat too quickly then your calories may be too high, or your training isn’t sufficient.
What is your main goal? Also, could you list your diet and training regime so people could offer you more advice.


#3

You should actually go to a gym and lift lots of weights. Lots of food also.

We are about the same height. I’m presently 220 and considered small.

Go to 200, keep the same BF and then we can talk.

Good luck.


#4

Seriously, what is the point of these questions? Do what you want to do, not what some random internet stranger wants you to do. You have to have your own goals in life.

EDIT:
I’ll try and put this in a nicer way: bulking and cutting are methods that you use to get towards a particular goal (getting bigger and leaner respectively). Now, without having a particular goal explicitly stated, how can you pick the methods? If someone came to me now and said “I want to get from here to the nearest supermarket”, I would be able to give them accurate, meaningful information. If the same person came up to me and said “How do I get to somewhere”, without stating where “somewhere” was, or even what it is they’re going to do once there, how am I supposed to give them meaningful information?


#5

Holy fuck I give up.

Good bye Tnation


#6

do you consider yourself to have built enough muscle mass to warrant going on a cut now?


#7

If I was you I’d probably continue bulking (mostly cleanly) till I hit at least 190-195 then consider cutting.


#8

mostly cleanly, does that mean 200 calorie surplus?


#9

[quote]twigs wrote:
You should carry on building muscle but watch for fat gains. You’ve not nearly enough lean body mass to start a cut. If you cut to 10% body fat you’d be 160lbs at most, just 15lbs short of being UNDERWEIGHT for a guy at your height.
If you’re gaining fat too quickly then your calories may be too high, or your training isn’t sufficient.
What is your main goal? Also, could you list your diet and training regime so people could offer you more advice.[/quote]

I can only work out at the gym twice a week, tues, and sat, and then on thurs I can work out at home with dumbbells (I have those full set dumbbells in ones). I used to do 10-12 rep range, but I’m gonna change to 4-6 reps. Since my days are so limited, I’m thinking of doing this split:

Day 1: 3x10 cable crunch
3x5 incline chest press
3x5 flat chest press
3x6 lat pulldown

Day 2: rest

Day 3: 3x5 shoulder presses
3x8 side lateral raise
3x8 rear raise

Day 4: rest

Day 5: 3x5 squats
3x6 RDL
3x10 cable crunch
3x10 leg raise w/ hip raise

Day 6 & 7: rest

I’m planning on doing intermittent fasting, and eating on a surplus on just the workout days, and an equal deficit on the off days. My goals are to gain muscle, but lose my fat too, so I guess a recomp.

Also, I’ve had a question in my mind for a while now, which is basically this: Is muscle recovery “intelligent” as in does my muscle recovery and growth period extend if I’m having days of caloric deficit? Like say if I work out one day, then eat a surplus 3 days in a row including that day, and that muscle fully grows and recovers; will the recovery and growth period extend to 5 days, if I eat on a surplus only on day 1, day3, and day 5?


#10

#11

[quote]dissonance1 wrote:
I’m planning on doing intermittent fasting, and eating on a surplus on just the workout days, and an equal deficit on the off days. My goals are to gain muscle, but lose my fat too, so I guess a recomp.
[/quote]

You’re gonna spin your wheels doing this. It’s a bad idea.


#12

Jesus dude. If you don’t make some drastic changes to your plan and your perspective, you’re very unlikely to make any progress at all.


#13

The routine you posted looks like it would do a poor job providing the stimulus necessary to either put on muscle OR lose fat. You are only training 3 days per week, and of those 3 days none of them really have much volume or availability for intensity of effort.

The first thing I would do if I were in your situation is find a way to train more often in the gym. If that were not an option, I’d find a way to train more often outside of the gym (get a sandbag or a keg, fill it up with sand, and brutalize the body with cleans, presses, and carry medleys). If THAT were not an option, I’d run the old school 20 rep squat program, just because that will mean that, at least you’re training hard enough to warrant only training 2-3 days a week. Additionally, you could run one of the many 5/3/1 variations that are based around only training 3 days a week.

You can definitely get an effective workout in 3 days a week, but they’re going to have to be brutal.


#14

[quote]T3hPwnisher wrote:
The routine you posted looks like it would do a poor job providing the stimulus necessary to either put on muscle OR lose fat. You are only training 3 days per week, and of those 3 days none of them really have much volume or availability for intensity of effort.

The first thing I would do if I were in your situation is find a way to train more often in the gym. If that were not an option, I’d find a way to train more often outside of the gym (get a sandbag or a keg, fill it up with sand, and brutalize the body with cleans, presses, and carry medleys). If THAT were not an option, I’d run the old school 20 rep squat program, just because that will mean that, at least you’re training hard enough to warrant only training 2-3 days a week. Additionally, you could run one of the many 5/3/1 variations that are based around only training 3 days a week.

You can definitely get an effective workout in 3 days a week, but they’re going to have to be brutal.[/quote]

Listen to this man and you’ll get results. That’s all I gotta say!


#15

Hey man. I have been in your shoes. Exactly where you are. Unable to decide whether to cut or bulk because I was terrified on looking fat. Here’s the thing bud, you don’t have any visible muscle. In my opinion, until you have any actual muscle showing, it’s too early to cut. Here’s why, during a cut, you have to accept that your going to lose to muscle.

So if you already don’t have any muscle showing…how do you think you’re going to look after you lose some of the muscle you have? And here’s some more food for thought. You’re going to look better with bigger arms and a bigger chest and no sixpack, than you do now. So go there first and look better. Then, while you already look good. Cut and you will look even better. If you cut now…you’re not going to look good. So for vanity reasons alone, you should bulk.


#16

Good stuff guys. Thanks for all the responses and input. I think I’m going to do a 15% surplus everyday (340 calories), and on the 7th day, I’m gonna do a 25% deficit, just to have that little extra decrease in fat gain. How does this sound?


#17

[quote]dissonance1 wrote:
Good stuff guys. Thanks for all the responses and input. I think I’m going to do a 15% surplus everyday (340 calories), and on the 7th day, I’m gonna do a 25% deficit, just to have that little extra decrease in fat gain. How does this sound?

[/quote]

If I did the math right, that would mean you’re eating about 2600 calories 6 days per week and 1700 calories 1 day per week. Is this correct?


#18

[quote]dissonance1 wrote:
Good stuff guys. Thanks for all the responses and input. I think I’m going to do a 15% surplus everyday (340 calories), and on the 7th day, I’m gonna do a 25% deficit, just to have that little extra decrease in fat gain. How does this sound?

[/quote]

Sit down 3-5 times a day and eat good quality food until you are full. If you’re getting fat, eat until less full. If you are not putting muscle on, eat until you are more full.

You don’t want to count and adjust calories your entire life, practice this habit now and get it down so you can get on with your life.