#1&2 is me now currently #3&4 is my goal physiques how do I get there bulk or cut? And what workout would you guys suggest this question for the people who actually know what they’re talking about
How do I get to my goal physique?
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Anonymous
(25-29)
1 y
I had a similar issue I’m not at my goal physique yet I have a thinner build like you and sadly gotta rest now due to an injury but I did do a lot of research on this and I do work at a gym where I talk to lots of the guys there and some trainers. I cut about 40 lbs recently so that’s why I did the research but I did it too fast and lost lots of muscle.
You can’t really gain muscle without bulking so you need to gain muscle first. Muscle won’t build up unless you are at a slight caloric surplus and maybe even maintenance if you eat lots of protein. You will notice some extra fat with the bulk but that’s completely fine. Try to healthy bulk if you can eating mostly meat, rice and vegetables. Stay away from sugar excess carbs, soda processed foods etc.
Once you’ve gained sufficient weight even if you have some fat gained with the muscle you can then cut or “cash in on your gains” to then reveal the muscle you’ve gained which might sit underneath some fat. If you look it up you will find basically every body builder follows this pattern of cutting and bulking.
It is important to cut slowly or else you will lose a lot of your muscle. Don’t take a super fast extreme cut with a huge calorie deficit. I made that mistake and lost almost all my muscle, of course some muscle loss is expected but you can mitigate it by cutting slowly, eating protein and continuing to lift during your cut.
Lastly, you look great and more fit than 90% of Americans so don’t get too caught up on it abs are difficult to maintain but as long as you have a body fat percentage below 20% and exercise regularly and have even some muscle definition your doing great honestly and most girls will find your build physically attractive so long as you have a good face a little bit of height and you stay groomed. I’m sure lots of guys with big guts would love to have your current athletic build.
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Asker
1 y
This the best answer I’m going to follow this but if u can what type of diet should I be following on my bulk? U said no carbs so should it be a keto genetic diet
Don’t do no carbs for bulking, you need some carbs to bulk if you look it up on healthline they recommend brown rice and stuff like that just not a lot of refined carbs and you want protein too. Carbs are also fine when cutting too as long as you are in a calorie deficit. Some carbs are healthy
You will want to bulk. Full body compound routines with more calories. One day on, one day off. You could easily get that physique from my portable gym (T2 isotrainer). Bicep curl to shoulder press, squat with shoulder raise, upright rows, standing benchpress or whatever else you wanted to do.
My physique is a bit more muscular than the 3rd and 4th pic.
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Asker
1 y
Ight look I’m 6’0 145-150 right now how much you think I should be eating and how long should I bulk while doing those excerises
It's not possible to k now. You will need to have a rough idea of your daily calorie intake. The easiest way would be to eat calorie dense foods and drink additional calories after each meal. It will also depend on how many calories you burn at rest, and if you do anything else that burns them up.
I've only ever eaten clean. It doesn't have to cost that much. Calorie dense foods like nuts, flaxseed, oats, croissants, coconut milk and usual meals will do it. Eggs, ghee butter and adding olive oils to foods. Making your own weight gain shake in a shaker with a metal mixing ball is the easiest way.
That probably sounds like too long to you, you want that body quick, but don’t try to do it too quickly, slow and steady.
Try to cut too soon and you’ll just be a skinny dude with abs. That’s like big tits on a fat girl - nobody cares.
Try to gain weight too quickly and a lot of your size gains will be fat. You shouldn’t be afraid to gain a bit of fat, you’ve got to eat to bulk up, but obviously not too much.
If you’re a beginner lifter, 5x5 stronglifts.
If you’ve already been lifting for a year or more, it looks like you’ve done a bit, I’d say go for Jim Wendler’s 5/3/1 “Boring But Big” routine. I gained a lot of size on that one.
Whichever one you do, to get the shoulders right make sure you do lateral raises and rear delt raises twice a week.
