View Full Version : What to do ?
Hey guys , i'm not sure exactly what thread this belongs in but i'll post it here anyway. I've been training just over year , became sick , lost a lot of weight and i'm confused as to what i should do. I'm in perfect health now , no residual effects accept the loss in weight ( majority of it was muscle). I realize i should bulk , but i'm hesitant due to my bodyfat % which is relatively high at 15-17 %.
My stats : H: 5'9
W: 135 pounds
Bf %: 15- 17 %
For the last 3 months i've been doing and eating the following :
Meal # 1 : 8 egg whites , 1/2 cup oatmeal , tbls natural peanut butter
post-workout shake : 45 g whey
Meal # 2 : 6 Egg whites , 2 cups of broccoli or cauliflower , 1/2 cup oatmeal , 120 g tuna
Meal # 3 : chicken , turkey or tilipia , 2 cups of broccoli or cauliflower
Meal # 4 : Lean beef , Chicken or fish , 2 cups of broccoli or cauliflower or another Egg white omelette.
Meal # 5 : 1 cup 1 % cottage cheese , two tbls Natural peanut butter , 5-10 almonds.
I train 6 days a week running a 4 day split , chest/tricep , bicep/back , delts/traps.
if you need a detailed layout of my training i'll post it up. I train abdominals 2 times a week and usually include 3-4 sessions of cardio.
I'm currently supplementing with : whey , creatine , fish oil and a multi-vitamin.
Would you guys suggest i cut up to 10 % ( i feel ridiculuse even asking ) or clean bulk for a couple months ?
Hey guys , i'm not sure exactly what thread this belongs in but i'll post it here anyway. I've been training just over year , became sick , lost a lot of weight and i'm confused as to what i should do. I'm in perfect health now , no residual effects accept the loss in weight ( majority of it was muscle). I realize i should bulk , but i'm hesitant due to my bodyfat % which is relatively high at 15-17 %.
My stats : H: 5'9
W: 135 pounds
Bf %: 15- 17 %
For the last 3 months i've been doing and eating the following :
Meal # 1 : 8 egg whites , 1/2 cup oatmeal , tbls natural peanut butter
post-workout shake : 45 g whey
Meal # 2 : 6 Egg whites , 2 cups of broccoli or cauliflower , 1/2 cup oatmeal , 120 g tuna
Meal # 3 : chicken , turkey or tilipia , 2 cups of broccoli or cauliflower
Meal # 4 : Lean beef , Chicken or fish , 2 cups of broccoli or cauliflower or another Egg white omelette.
Meal # 5 : 1 cup 1 % cottage cheese , two tbls Natural peanut butter , 5-10 almonds.
I train 6 days a week running a 4 day split , chest/tricep , bicep/back , delts/traps.
if you need a detailed layout of my training i'll post it up. I train abdominals 2 times a week and usually include 3-4 sessions of cardio.
I'm currently supplementing with : whey , creatine , fish oil and a multi-vitamin.
Would you guys suggest i cut up to 10 % ( i feel ridiculuse even asking ) or clean bulk for a couple months ?
Good to hear you are well again and ready to go.
If this was me at your bodyweight I would add some into your diet with a clean bulk as follows-
Meal # 1 : 4 whole eggs, 4 egg whites, 1/2 cup oatmeal
During workout: Interaid or Gatorade
post-workout shake : 3 scoops Torrent or 45g whey and Gatorade
Meal # 2 : 10 Egg whites, 1/2 cup oatmeal , or 240 g tuna with pasta or rice
Meal # 3 : chicken , turkey or tilipia , 2 cups of broccoli or cauliflower, Almonds
Meal # 4 : Lean beef , Chicken or fish , 2 cups of broccoli or cauliflower, Almonds
Meal # 5 : 4 whole eggs,4 egg whites, two tbls Natural peanut butter
Animalpak with breakfast
Omega with lunch
Flex with dinner
Thanks Sanga for the solid advice , I have already orderd Animalpak , i'll defiently look into the other Animal products you have listed.
Wolfpack
10-17-08, 11:45 am
Are you training legs?
stumblin54
10-17-08, 2:40 pm
Leg training is your key to growth, do not neglect them or your gains will suffer tremendously. Include some cardio a few times per week and train with high intensity and you will be fine. I do not believe an all out cut will be necessary, as your muscle will come back if you're doing things right and a caloric deficit is not the right environment for it to do so.
Stumblin
Leg training is your key to growth, do not neglect them or your gains will suffer tremendously. Include some cardio a few times per week and train with high intensity and you will be fine. I do not believe an all out cut will be necessary, as your muscle will come back if you're doing things right and a caloric deficit is not the right environment for it to do so.
Stumblin
Stumblin has a good point there,only you will know for sure.
I agree ref the leg training, squats in its many forms are a must IMO along with deadlifts, these 2 exercises alone force the whole body to grow.
Good post Stumblin.
thanks for the help guys . I don't know why i didn't post a leg day , i mentioned the 4 day split but neglected to post up the 4th day routine (legs). Deadlifting and squating are two lifts i will never neglect.