View Full Version : When in doubt ask the exerperts so here iam

08-04-2006, 07:57 AM
Sup WBBF members im 5'6 and bout 150 - 155 pounds and 18 years of age. And im in a dilemma im not sure whether to bulk or to cut. Im scared if i cut ill just end up being skinny. But if i bulk ill end up being really overweight can you help me? I was thinking of bulking cleanly lifting heavily and doing an hour of cardio on non trainig days. Please reply back as soon as possible as im eager to change my lifestyle/physique

http://img171.imageshack.us/img171/3068/dscn1955in5.th.jpg (http://img171.imageshack.us/my.php?image=dscn1955in5.jpg)

[img=http://img371.imageshack.us/img371/8643/dscn1957vn2.th.jpg] (http://img371.imageshack.us/my.php?image=dscn1957vn2.jpg)

08-04-2006, 08:05 AM
I would suggest a cut for now.. build up those muscles, then you can bulk back up.

08-04-2006, 08:14 AM
thanks. Any more opinions?

08-04-2006, 08:14 AM
Do both. If you're new to lifting it will be much easier.

08-04-2006, 08:20 AM
i dont understand how do u do both?

08-04-2006, 08:25 AM
When you're new to lifting, you're going to gain easily. Work out your diet and focus on meal timing. You can gain muscle while you're losing fat.

08-04-2006, 08:30 AM
Don't worry about either one for now. Make lifting and eating well a habit first. For now, do this:

1. Lift heavy things frequently.
2. Eat a balanced and common sense diet.
3. Don't do 1 hour of cardio, it's useless unless you're a long distance athlete - I'm guessing you are not. If you want to improve your conditioning, look into interval training or HIIT.
4. Have fun and good luck. :)

08-04-2006, 10:45 AM
for the last couple of days this has been my diet.

9.00am 3 egg whites and oatmeal with semi skimmed milk
12pm- 3 egg whites
3 pm - 3 egg whites and 2 chicken breast
5pm- chicken breast and salad
7pm - 2 egg whites and almonds

Is this ok?

08-04-2006, 10:52 AM
Calories are probably low. Fat is definitely low. No veggies or fruit?? Little variety. And you probably can't stick with it for the rest of your life. Learn proper eating habits and you'll be WAY ahead of the game. So many people look for short term solutions and miss the big picture.

Bottom line, it sucks. Start reading the nutrition articles on this site.

08-04-2006, 10:53 AM
i think id be sick eating 11 eggs in a day

08-04-2006, 10:55 AM
yea i downloaded the what body builders eat list. And am basically trying to live off it. I forgot to mention that i did eat salad a couple of times in the day. And due to my hindu beliefs im barely allowed to eat chicken let alone turkey beef. I totally agree with you that the variety sucks. but do you think the protein content is sufficient for muscle growth.

08-04-2006, 10:57 AM
Not a clue, put everything into www.fitday.com and then post the results here.

08-04-2006, 11:03 AM
Total calories 2310
Fat: 84g
carbs: 77g
Protein 307g

So according to a article i read on here i times by body weight in pounds by 13 since thats my body shape to see how many calories i need a day so 154 X 13 = 2002 Im eating 3008 calories over my recommened

08-04-2006, 11:07 AM
whats the link to the "what a bodybuilder eats" list download?

08-04-2006, 11:12 AM
no link i just copy and pasted the list from the nutrition section.

08-04-2006, 11:20 AM
Total calories 2310
Fat: 84g
carbs: 77g
Protein 307g

So according to a article i read on here i times by body weight in pounds by 13 since thats my body shape to see how many calories i need a day so 154 X 13 = 2002 Im eating 3008 calories over my recommened

I think you mean 308 over... lol

you need to increase your carbs, but otherwise the fat and protein levels look solid... and it's ok to eat overages of calories if you're working out....

what routine are u on? if ur not on one start this -


08-04-2006, 12:04 PM
nah i got my own routine that i planned out.

08-04-2006, 12:09 PM
Describe your planned routine for us.

08-04-2006, 12:19 PM
I'd probably lower the protein and bump up the fat or carbs, but the numbers look better than I expected. I must have forgot about the fat in egg yolks!

I still think you should get more variety and more veggies, though. And not iceberg lettuce ... if you have salad, go for spinach or romaine.

08-04-2006, 01:55 PM
thanks anthony. Ill definately bear that in mind and try to incorporate it. But judging from my pics dont you think i should keep fat too a minimum???

And heres the workout as you asked built

Chest / bis on moday

legs shoulders / wednesday

and tri's / friday

i aint going to be able to do back for a couple of months yet due to a pinched nerve that hurts like mad.

So far the routine is

4 sets of 6-8 reps flat bench
4 sets of 6 - 8 reps incline bench
4 sets of barbell curls
4 sets dumbell curls

4 sets military press 6- 8
4 sets upright row 6 -8
4 sets of squats 6- 8
4 sets of calve raises 6- 8

But i definately want to incorporate more exercises soon etc shrugs lateral raises hack squats incline dumbells press etc etc

and what i have already mentioned for tris, im not sure but are the exercises ive metioned so far for tris that iam currently doing OK?

08-04-2006, 02:06 PM
Might want to consider GM's and SLDL's.

08-04-2006, 02:07 PM
Tris don't need their own day!

How about quads and shoulders, then hams and tris? Lets you hit legs hard on two separate days so you don't have the dreaded "leg day".

Can you do any lat work, such as pullups/chinups, or is ALL back work contraindicated?

Also, ditch upright rows - they're notorious RC-killers. How about Arnies and or side laterals instead?

8 sets of bicep work is a lot. How about four sets of bis, and do calves on that day to get them away from your leg days?

08-04-2006, 02:08 PM
i cant do any back at the moment due to a pinched nerve. But gimme 2 months and ill be at it. What do you think of the work out so far?

Also i was thinking of doing 4- 6 reps for all my lifts instead of 6 - 8 do you guys believe this wil lbe more effective? Once again thanks

I enjoy doing my legs on the same day. Sure it pains the next day but hey no pain no gain. So instead of upright rows lateral raises?

08-04-2006, 02:09 PM
Might want to consider GM's and SLDL's.
OP mentioned back problems. :(

If you CAN do 'em, RDLs (http://www.uwlax.edu/strengthcenter/videos/exercise%20videos%20plus/rdl.mpg) would be a wonderful addition - perhaps for the "hamstring day" I suggested.

08-04-2006, 02:10 PM
Feel free to vary your rep range. Read the "hypertrophy primer" - you might find it helpful. Read BGB for ideas, too.

08-04-2006, 02:15 PM
umm what is this hypertrophy primer you speak about??? Also im not sure what you mean that upright rows are RC killers. Thanks for your help much appreciated.

08-04-2006, 02:24 PM
Hypertrophy primer (http://www.wannabebigforums.com/showthread.php?t=75958)
RC is Rotator Cuff. Upright rows are not a great exercise for shoulders - millies and Arnies are, though.

08-04-2006, 04:00 PM
yep i do seated military press what about shrugs?

08-04-2006, 04:05 PM
Shrugs are fine. :) You can probably ditch 'em when you can do deads again.

08-04-2006, 04:12 PM
Shrugs are fine. :) You can probably ditch 'em when you can do deads again.

Built, do dls work the traps a lot??...im doing upright rows.....i would ditch them, but im suersetting them with military press.....but when im deadlifting...i dont think i feel much strain on the traps.....