Do I Need To Bulk Or Cut?

[will369]

You certainly don’t need to be in a deficit ffs

really?

 

[JusJamin]

really?

You don't just lose fat in a deficit mate

 

[noel]

Need to start some Proper weight training. Unless you change Parents/race you won’t look like your Arabic/Mediterranean looking fella in the pic

 

[huntingground]

You have no muscle.

Train very hard, eat well (lots of nutritious, healthy food), live a clean and healthy life.

Come back in 2 years and we will reassess.

 

[will369]

You have no muscle.

Train very hard, eat well (lots of nutritious, healthy food), live a clean and healthy life.

Come back in 2 years and we will reassess.

ok thanks lol

 

[will369]

So my lunch is normally a chicken breast and a packet of Mexican uncle bens rice. Those rice packets seem to have 250 calories! Seems a lot?

 

[JusJamin]

So my lunch is normally a chicken breast and a packet of Mexican uncle bens rice. Those rice packets seem to have 250 calories! Seems a lot?

If this is the microwave packet, they actually have around 400kcal. They are actually 250g packets. They have around 290kcal from carbs, 70kcal from fat and around 40kcal from protein.

 

[pooley1810]

So my lunch is normally a chicken breast and a packet of Mexican uncle bens rice. Those rice packets seem to have 250 calories! Seems a lot?

That's more like 250cals per serving which is half a packet
If you're eating a full packet its probably closer to 500cals
It's not just plain rice is it?
Fats, salt, preservatives and flavourings all add up
Much better to just cook your own

 

[will369]

Yes it’s from the packet.

shall I just buy normal brown rice from Tesco’s?

Ok to boil night before, leave in fridge over night and then reheat in microwave the next day?

 

[JusJamin]

Yes it’s from the packet.

shall I just buy normal brown rice from Tesco’s?

Ok to boil night before, leave in fridge over night and then reheat in microwave the next day?

Yea, if you've ever had a Chinese, you've likely had reheated rice.

 

[pooley1810]

Yes it’s from the packet.

shall I just buy normal brown rice from Tesco’s?

Ok to boil night before, leave in fridge over night and then reheat in microwave the next day?

Yes
Brown or white
Most people find white rice digests better
I cook mine and keep in the fridge for a few days no problem

 

[Richard Dick]

Do yourself a favour and get white rice, not brown. Boil in the bag is easiest and isn't any more expensive than loose rice.

 

[Sjundea]

So my lunch is normally a chicken breast and a packet of Mexican uncle bens rice. Those rice packets seem to have 250 calories! Seems a lot?

Stop focusing on food and lift some weight. Seriously you need to just train properly.

 

[phani tikkala]

Fish and ricecakes are what you need chief

 

[will369]

Apologies for the new thread, other one was going slightly off topic

Age 29
Height 5,11
Weight 76kg

Hi Guys,

Please see the below pictures of me, and then below that what I would like to achieve.



upload photo
upload images for free




As you can see I want a lean body, with slight muscle, I do not want to get BIG.

My main question today is what do I have to do to achieve that body? I know it may take me a good year or 2 of hard work.

I am not sure if I need to be bulking, and then cutting.

Or just be in a calorie deficit?

I will post my current diet

Breakfast

Overnight oats
Oats
1 banana
blueberries
Protein milk
1 scoop of whey protein

1 slice of brown bread with peanut butter

cup of tea


Morning snack

Protein shake with water (1 scoop of whey protein)
Protein brownie
Mixed nuts

Lunch

1 chicken breast and mexican rice
fruit

Dinner

A few typical meals....

Chicken with veg and rice
White Fish with veg and rice
Steak with veg and rice

The only veg I seem to have is broccoli.

Tuna jacket potato with beans

3 litres of water throughout the day

Evening snack

4x eggs with 1 slice of brown bread

I am roughly eating 2,500 calories a day

Getting 6-7 hours sleep a night


Due to COVID-19 my gym is currently closed. I have 12kg dumbbells at home.

I have been doing workouts from home, 30 mins long, 6x a week, and cardio 4x a week.

If I am being perfectly honest I have been doing arms a lot more then anything else.


For the last 6 weeks I have been told to try and be in a calorie deficit as I wanted to lose 2lbs a week. But I am now questioning that.

2 things I am worried about

1. If I do need to bulk, how much more food will I need to be eating? As I am worried about cost.

2. How long will I need to be bulking for? Roughly? I am very conscious of my body and my lose confidence If I am putting on weight, but I have to keep saying to myself it will be worth it.

Another question I also have, if it can be answered....

I am ALWAYS tired. Could it be my diet? Not getting enough iron in my diet?

tbh, I am getting up at 4:30am for work, that might be why!

Work 5:30pm to 1pm.

I am getting roughly 7 hours sleep a night.

9 hours on my days off.

But to achieve the body in the pics above, please advise what I need to do.

Many Thanks

Little update guys



upload images

Typical daily food


3 Eggs (Cooked however) + Protein Shake

Apple & 25g Nuts

Chicken (200g cooked) & Avocado (medium size) Salad

Protein Shake

Fish (200g) & Sweetcorn Pasta (60g cooked)

MyProtein Protein Bar


Gym routine

6 Week Training Block
⇛ Monday, Wednesday, Friday Morning ⇛ 20min Jog
■ Difficulty: Easy (3-5/10)
⇛ Steps
⇛ 10k per day average
⇛ 70k per week
⇛ 5 Weight Sessions
⇛ 1 = Upper Body
⇛ 2 = Lower Body
⇛ 3 = Full Body
⇛ 4 = Repeat Upper
⇛ 5 = Repeat Lower
⇛ Method: Pyramid + Push / Pull
⇛ A1 + A2 is a superset (exercises back to back with no rest in between)
⇛ Rest in between sets is always a maximum of 60seconds.
⇛ Ensure you use the videos we had recorded to aid your form (especially on
Squats)
Warm Up Protocol
⇛ 2x 20m Banded Crab Walks - For Glutes
⇛ 3 each side T-Spine Rotation - For Posture and Core
⇛ 1min Deadbugs - For Posture and Core
⇛ Banded Pull Apart and Retraction - For Posture
⇛ 5mins Gentle Cardio
10

1 - Upper
Notes:
● A1: DB Bench
● A2: DB Chest Supported Row
○ 15, 10-12, 6-8, 6-8 Drop Set
● B1: DB Incline Bench
● B2: Bent Over Row ○ 4x8-12
● C1: Chest Fly
● C2: Rear Fly
○ 3x10(11⁄4reps)
● D1: Bicep Curl
● D2: Tricep Ext ○ 3x15
11

2 - Lower
Notes:
● A1: Squat
○ 15, 10-12, 6-8, 6-8 Drop Set
● B1: Walking Lunges
● B2: DB Stiff Leg Deadlifts
○ 4x20m+8-12
● C1: Close Stance Goblet Squat
● C2: Feet Elevated Glute Bridge
○ 3x10
12

3 - Full Body
Notes:
● A1: Deadlifts
○ 15, 10-12, 6-8, 6-8 Drop Set
● B1: Push Press
● B2: Pendlay Row
○ 4x6-8
● C1: DB Floor Press 8-12
● C2: Reverse Sit Up 12-15
● C3: Jump Lunges 10/10
○3x
● D1: Thrusters
● D2: Incline Plank
○ 3x8-12+1min


Any feedback would be appreciated.

Remember I am trying to gain slight muscle / be lean

I’ve been told to reduce my cardio. I used to love doing cardio.

I have been quite strict on my diet. If I wanted to have a big cheat meal, the next day I feel guilty. So should I smash the cardio as an extra, or smash the weights even more?

Thanks