cut or bulk?

[KrNpRde]

im 126pounds and im wondering should i bulk or cut ? which one first?

[KetoManiac]

Originally Posted by KrNpRde

im 126pounds and im wondering should i bulk or cut ? which one first?

i would say bulk.

[KrNpRde]

Originally Posted by KetoManiac

i would say bulk.

but when bulkin ur bf stays same rite? my abs arent very visable. lets say i bulk do i eat a bulkin diet everyday? or just eat rite on workin out dayz? and when can i eat anything???

[Jock]

You are the only person who can answer this question. Go to your bathroom take off your shirt and look in the mirror and ask yourself what you want.

Jock

[KrNpRde]

Originally Posted by Jock

You are the only person who can answer this question. Go to your bathroom take off your shirt and look in the mirror and ask yourself what you want.

Jock

ok lets say i bulk i still need to eat the diet during thoes days i rest and not work out??

[Todd]

It's best to build your muscular foundation, and then refine it/shed the body fat to reveal what you've built. Either way, you need to eat enough protein, carbs and some fat in order to achieve those goals. Decide what you want to do (I would bulk if I were you) and then map out a plan on what exactly you need/should be eating in terms of each of those factors (protein, carbs, fat). Eat enough to gain lean muscle, but not too much extra so that you gain a truck load of fat along the way. There is a fine balance if you want to add lean muscle and minimal fat.

[Todd]

Originally Posted by KrNpRde

ok lets say i bulk i still need to eat the diet during thoes days i rest and not work out??

Yes, you still need to eat correctly for bulking on those days you don't work out, as it is then that your muscles are recovering and growing, and without sufficient clean food intake every 2-3 hours of the day, your results from the gym will be minimal.

[KrNpRde]

Originally Posted by Todd

Yes, you still need to eat correctly for bulking on those days you don't work out, as it is then that your muscles are recovering and growing, and without sufficient clean food intake every 2-3 hours of the day, your results from the gym will be minimal.

o0o thanks, how long should i go on the bulkin diet? i just started 2 days ago take a look at my diet (im 15 126, 5'5 if u need to no)

Morning
2 eggs 160 cal 0 carb 14 pro
2wheat breads 180 16 6
Oat bar 180 29 4
Flaxseed oil
TOTAL 520 calories 45 Carbs 24 Protein


3hours later
Oat bar 180 29 4
Progresso Soup 100 13 9
Fruits
TOTAL 280 Calories 42 Carb 13 protein

(WORKOUT)
Post-workout
Whey protein 120 4 22
1/2 cottage cheese 100 4 14
Mixed nuts 6tsp 400 14 10
TOTAL 600 calories 22Carb 46 Protein

3 hours later
1/2 cottage cheese 100 4 14
Chicken breasts 110 1 38
TOTAL 201 calories 5 Carb 52 protein

3 hours later
Whey protein 120 4 22
10 pieces of hot wings 700 10 65
TOTAL 820 Cal 14 carb 87 Protein

TOTAL INTAKE
2421 Calories
128 CARBS
222 Protein

and on thoes resting days i should be eating more or lesS?
heres my work out schedule

m- chest,tri,shoulder
w-legs
f-bi,fore
sat and sun leg or bi
every morning abs

[cursor]

WAY too much protein. WAY too few carbs. That applies particularly to your post-workout nutrition. Get rid of the nuts in your post-workout meal (too much fat).

[Jakanden]

Im with cursor on this one - anything over 1.5g of protein per lb of body weight is a waste imo. I weight 137-140 and my protein intake is just about 200g a day. I take in about 300g a carbs a day on non workout and about 350g on workout days (cause of Post workout shake)

Also you give totals for Pro and Carbs but not fat - that is just as important. Yes you can figure it out easy from your totals, but the fact that you didnt list it means you arent keeping track of it.

[cursor]

... and the 2421 calories that you came up with will more than likely be off by at least 15% (and frequently by much more).

[KrNpRde]

Originally Posted by Jakanden

Im with cursor on this one - anything over 1.5g of protein per lb of body weight is a waste imo. I weight 137-140 and my protein intake is just about 200g a day. I take in about 300g a carbs a day on non workout and about 350g on workout days (cause of Post workout shake)

Also you give totals for Pro and Carbs but not fat - that is just as important. Yes you can figure it out easy from your totals, but the fact that you didnt list it means you arent keeping track of it.

then how much carbs should i be takin?

[KrNpRde]

Originally Posted by cursor

... and the 2421 calories that you came up with will more than likely be off by at least 15% (and frequently by much more).

? wut u mean?

[KrNpRde]

hey Jakanden if it isnt much trouble can u post up ur diet here?

[Jakanden]

Here is an example of a non-workout day:

Meal 1 (12p):
¾ Cup Organic Oat Bran (Fat - 5.5g, Carb - 46.5g, Fiber - 10.5g, Pro - 12g)
½ Cup Frozen WD Blueberries (Fat - 0g, Carb - 12g, Fiber - 3g, Pro - 1g)
2 Pieces Ezekiel 4:1 Sprouted Grain Bread (Fat - 1g, Carb - 32g, Fiber - 6g, Pro - 8g)
Totals = Fat - 6.5g, Carb - 90.5g (71 Net), Fiber - 19.5g, Pro - 21g (426.5 Calories)

Meal 2 (2:45p):
1 Apple (Fat - 0g, Carb - 22g, Fiber - 5g, Pro - 0g)
1 Tofuyan Oat Bran Pita (Fat - 0g, Carb - 31g, Fiber - 4g, Pro - 6g)
3oz Covington Farms Boneless Skinless Chicken Breast (Fat - 0g, Carb - 0g, Pro - 17g)
2 WD Egg Whites (Hard Boiled) (Fat - 0g, Carb - 0g, Pro - 8g)
2 Koyo Organic Millet Rice Cakes (Fat - 0g, Carb - 16g, Pro - 0g)
2 Fish Oil Tablets (Fat - 2g, Carb - 0g, Pro - 0g)
Totals = Fat - 2g, Carb - 69g (60 Net), Fiber - 9g, Pro - 31g (382 Calories)

Meal 3 (5:30p):
11oz Baked Potato (Sweet) (Fat - 0g, Carb - 62g, Fiber - 8g, Pro - 4.5g)
3oz Nitrateless Deli Sliced Turkey (Fat - 3.5g, Carb - 3g, Pro - 12g)
1 Piece Ezekiel 4:1 Sprouted Grain Bread (Fat - 0.5g, Carb - 16g, Fiber - 3g, Pro - 4g)
2 Cups Del Monte Green Beans (Fat - 0g, Carb - 16g, Fiber - 4g, Pro - 4g)
Totals = Fat - 4g, Carb - 97g (82 Net), Fiber - 15g, Pro - 24.5g (462 Calories)

Meal 4 (8p):
1 Tofuyan Oat Bran Pita (Fat - 0g, Carb - 31g, Fiber - 4g, Pro - 6g)
5oz Can Tuna in Water (Fat - 1.5g, Carb - 0g, Pro - 31g)
2 Koyo Organic Millet Rice Cakes (Fat - 0g, Carb - 16g, Pro - 0g)
4 WASA Organic Fiber Rye Crackers (Fat - 4g, Carb - 28g, Fiber - 8g, Pro - 4g)
Totals = Fat - 5.5g, Carb - 75g (63 Net), Fiber - 12g, Pro - 41g (465.5 Calories)

Meal 5 (10:30p):
Homemade Asian Chicken Curry (Fat - 17g, Carb - 13g, Fiber - 3g, Pro - 34.5g)
Totals = Fat - 17g, Carb - 13g (10 Net), Fiber - 3g, Pro - 34.5g (331 Calories)

Meal 6 (1a):
3 Cups Pre Made (Bagged) Salad (Fat - 0g, Carb - 6g, Fiber - 2g, Pro - 2g)
1 Tbs Amport Soy Nuts (Fat - 2.5g, Carb - 3.5g, Fiber - 2g, Pro - 3.5g)
1 Tbs Spectrum Cinnamon Flax Seed Oil (Fat - 14g, Carb - 0g, Fiber - 0g, Pro - 0g)
½ 12oz Canned Sweet Sue 98% Fat Free Chicken Breast (Fat - 3g, Carb - 0g, Pro - 27g)
1 Tbs WD Italian Fat Free Dressing (Fat - 0g, Carb - 2.5g, Pro - 0g)
Totals = Fat - 19.5g, Carb - 11g (7 Net), Fiber - 4g, Pro - 32.5g (333.5 Calories)

Midnight Shake:
1 Scoop GNC PM Protein Powder (Fat - 1g, Carb ? 1.5g, Pro - 20g)
Totals = Fat - 1g, Carb - 1.5g (1.5 Net), Fiber - 0g, Pro - 20g (95 Calories)

DAILY TOTALS = Fat - 55.5g, (499.5 Calories) Carb - 294.5g (1178 Calories), Fiber - 62.5g (250 Calories) Pro - 204.5g (818 Calories)

2495.5 Calories (without Fiber)
2745.5 Calories (with Fiber)

Nearly Everything I eat (Including the chicken, fruit and potatoes, etc..) has nutritional facts on the label. This way I can always figure out exactly what im getting.

The midnight shake is for when i wake up in the middle of the night to go to the bathroom or something. I will slam down a quick protein shake to stave off catabolism. I dont always take it as there are some nights (Albiet not often) when i dont wake up to go to the bathroom heh.

EDIT - Formatting didnt carry over properly. Had to fix