Should I bulk or cut?

[Climber18]

I've been working out for probably a year and a half now, but I've only been going to a gym for the past month. For the next month, I'll be at a Summer School program at a University Campus, so I will have access to good weights and facilities.
Here is a link to some pictures. If the link doesn't work for most people, then I will resize the pictures and just put them on the post.
What's your opinion? Bulk or Cut, or neither, or whatever...

http://www.geocities.com/climber18df/pictures.html

thanks

[Mr Ian]

I say start bulking up first then see where it takes you.

[threenorns]

definitely start working the mass. keep the fat levels down as much as possible, however - just because you're bulking doesn't mean you have to get sloppy fat. that's just a waste of food.

[Driven]

Definitely bulk, you have a good base, so continue to put on mass...FYI you are NOT 17% BF, i bet you are close to 12% with and not seeing your legs

[cursor]

Make sure that you eat properly to support your bulking efforts.

[Klinger]

Originally Posted by Driven

Definitely bulk, you have a good base, so continue to put on mass...FYI you are NOT 17% BF, i bet you are close to 12% with and not seeing your legs

Driven's right. Bulk away. My frame is like yours and I'm 10% BF, so I also doubt you're any more than 11-13.

Eat 6 clean meals a day and supplement with 2-3 whey protein shakes if you find yourself having trouble getting the necessary calories.

[Climber18]

In response,
I got my BF measured this morning, at a Fitness and Health Gym, by a trainer person, and she said it was 17%.

And in response to cursor,
I eat pretty clean. I am currently only doing 3 meals a day with an apple or protein shake for snack, but I guess I could change to five or six small meals if really neccesary.
I do not yet know how eating possibilities will work at the summer school program, but the food is served via cafeteria, and I intend to take my whey protein powder.

My current eating habbits:
Breakfast (right after I wake up, about an hour or two before I go work out or do cardio exercise)
.5 cup oatmeal, 1cup skim milk, banana, green tea, protein shake.
Lunch (usually right after exercise): sandwhich on whole wheat bread, 5oz lean turkey or chicken, 1.5 oz fat free processed american cheese.
Dinner: Usually something healthy, but not all the time. For example last night I had mexican food, but tonight I'll be having steak and salad (with fatfree dressing, if any).

Ive been keeping track of things on fitday, and I'm hitting around 2000-2400 calories a day, with about a 50%carbohydrate, 30% protein, and 20%fat ratio.

So far, my workout schedule has been one day of full upper body (except abs) and some leg press, workout takes about an hour, followed by another day of about an hour of cardio, usually swimming and bicycling (I prefer low-impact), plus abs. I alternated these days for six or eight days then take a day off, completely.

That is how things have been going recently. But soon Ill be at the Summer School program, so Ill undoubtedly have to change scheules around. The Campus I'll be at will have a climbing wall, and thats one thing I'm really into. I think I'll probably incorporate some time climbing ont the wall into my upper body days.

Any suggestions or further questions? I can post exactly what my upperbody exercises, sets, and reps are if anyone wants to offer me suggestions.

[Blaze]

Sounds like your neglecting your legs. I personally think thats a very bad idea. For overall gains and overall muscle, you need to incorperate some leg days as well. Squat, deads, cleans, whatever may be...somehow find a way.

[Streetman]

Originally Posted by Blaze

Sounds like your neglecting your legs. I personally think thats a very bad idea. For overall gains and overall muscle, you need to incorperate some leg days as well. Squat, deads, cleans, whatever may be...somehow find a way.

Agreed. Plus, check out what squats and deadlift do for testoterone and growth hormone release, which will help you build overall.

Minimum, I think is a 2 day upper/lower split. You'd be better served to do a 3 day split of some sort. My favorite beginner program is:

Back/Biceps/Rear Delt
Legs
Chest/Triceps/Front Delt

[Streetman]

Originally Posted by Climber18

I got my BF measured this morning, at a Fitness and Health Gym, by a trainer person, and she said it was 17%.

My trainer (ACE certified) measured me at 13% when I was really 28%. Calipers don't come close. I got measured in a "Bod Pod" which is as accurate or more accurate than water. Do a search to see if you have one in your area.

I'd guess you close to 10%. You can bulk while maintaining that %. If you find somewhere with a Bod Pod, you can make SURE what you're gaining is muscle. I pay $35 to get tested, and it takes about 5 minutes total.

Why guess? This is your one and only body we're playing with here.

[Climber18]

Do more people do total body workouts every time they workout, or target specific muscle groups on different days?

I'm willing to change if most people agree that I'll see more benefit from switching to group specific workouts rather than general upper body or whatever.

Also, how does this look for a plan, if i were to switch?
What other exercises should i incorporate on these days, or which are redundant?

Day 1: Biceps, Back, Rear Deltoids
Seated Cable Row
Lat Pulldown
V-Bar Pulldown at 45* angle (leaning back)
Pullups
incline dumbell rear delt raise
Concentration curls

Day 2: Legs (Gonna need a lot of help here)
Squats
Leg Press
Deadlift
I need something for glutes and hams.

Day 3: Triceps, Chest, Front Deltoids
Bench Press: Flat, Incline, Decline, and dumbell.
Skullbusters
Tricep Pulley Rope extension
Pectoral Fly

Notes: I am aiming to spend about an hour in the gym on these days, or more. So maybe I need more exercises for some of the days. Also, I have been doing most (none of the leg ones, except the leg press) , but not all, of these exercises on my work out days. I have been doing three sets of fifteen reps.
Should I be doing fewer reps and higher weight?

Thanks for any advice.

[Streetman]

The workout looks good except for a few minor things.

One, deadlifts will work your back and traps as much or more than legs. I do rack deadlifts (the weight stays off the floor) on back day. The only thing I'd change from what you put up there is straight legged dead lift for hams. What is it? Hold the bar in front, back straight, chest high, and bend at the waist without curling your back. Stop when your hams are on fire.

Glutes? Do squat and leg press properly, pushing off your heals, and your arse will be on fire too.

Also, your reps are a bit high for bulking. Look closer to the 6-8 range. Actually, anything between 6 and 12 reps will work your type two b muscle fibers. Those are the ones you want to hit to get big. Above 12 reps, and you're working your endurance fibers more. You'll be able to run a marathon, but not be big.

Looks good though, overall. Keeping workouts to an hour is ideal. Anything more and you'll fatigue, as opposed to overload, which is useless. As well, you become catabolic, and start burning muscle for fuel. Add to that overtraining can wreck your immune system to the point you get sick. Ask me how I know all this.

Get in, hit it HARD and get the hell out!

Nice job on the workout plan.

[Streetman]

Just as a comparison, I'll let you know what I do on leg day.

Leg press 2 X 8
Squat 3 X 8
Straight legged deadlift 3 X 8
Calves if I have the time.

30-40 minutes, and get out.

[Climber18]

here is a link to current pictures of me.
I am going to start cutting.

Edit: link deleted, pictures removed.

[arbit]

Nice work. How did u take the pictures? Did someone else take them?