My plan

[groeneaj]

I am pretty small as in muscle size at the moment, but I want my body fat to be 11-12%
So I am thinking of doing the following

Current body fat – 14.5%
Weight – 71kg (I was 79kg at 19% 2 months ago)
Height – 187cm

1st phase
Now- 4 weeks (5 weeks if needed) = cutting
Diet – 1800 cals, 45/35/20
Cardio – 4 x HIIT (15 min)
Weights – 4 day split

Goal – body fat 12% and muscle size close to the same


2nd phase
Bulking –
Diet – 3000 calories – 50/35/15 split or something along those lines
Cardio – 3 x HIT (15 min)
Weights – not sure at this point

Goal – keep body fat the same, and increase muscle size gradually.


*On my cutting phase I will measure up weekly to see if im losing muscle or fat, I will change things around if needed.

What do you think? Do you suggest perhaps bulking then cutting or what?

Thanks

[jay`]

71kg and 187cm sounds pretty lanky already....have you previous training experience lately?

if your new to the whole fitness after a hardy break i wouldn't suggest really cutting straight up. simply adding the vigorous training a few times a week will alter your body's homeostasis and you will notice more energy required to fuel the metabolic increase.

i don't think there is a point to rushing results with major bulks or cuts, i've done both in rather ridiculous fashion and all in all i don't think they are worth the expense both physically and financially.

personally your 3000cals idea sounds on the money, at 71kg i couldn't imagine you needing to cut yet. my suggestion is put a few kg's on before cutting, just my opinion though.