Bulking Or Cutting?

Willo

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Hello! I'm a 20 year old guy and I started working out last year, before that I ate a lot of junk food and except for jogging a couple of times I didn't exercise much. Somehow, despite all of this, I still consider myself to be skinny except for some fat mass around my belly, I don't think it's much but it keeps me from having abs. I joined the gym so I could get some muscle, I'd like to get that Tom Holland kind of body with muscle but still slim, but I've been struggling with my diet as I don't know if I should be eating more and getting more calories (bulking) as someone told me I should do 6 meals a day, or if I should try to cut calories to reduce the fat mass on my belly.
 
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chadyoung

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You should bulk.
Download myfitnesspal and start tracking what you eat.
Use iifym.com to give you macro guidelines.
You don't need six meals a day - you just need to hit your macro goals for the day. Meal timings don't matter unless you're a competitive bodybuilder - normal people don't need to dial it in that much.
Lift weights. Write down what you are lifting and try to increase a small amount each week. Don't lift more than you can handle.
Weigh yourself weekly at the same time (Saturday morning might be a good time) and take photos in the same place under the same light. If your weight is not going up, add more food the following week.
Reassess after 12 weeks. If you feel like you're too fat then start cutting, but 12 weeks bulking should put you in a good place.
If you do start cutting, don't reduce your food unless you have to - use your food to fuel your workouts. Add cardio in at the end of a session to put you into a calorie deficit.
 

Willo

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You should bulk.
Download myfitnesspal and start tracking what you eat.
Use iifym.com to give you macro guidelines.
You don't need six meals a day - you just need to hit your macro goals for the day. Meal timings don't matter unless you're a competitive bodybuilder - normal people don't need to dial it in that much.
Lift weights. Write down what you are lifting and try to increase a small amount each week. Don't lift more than you can handle.
Weigh yourself weekly at the same time (Saturday morning might be a good time) and take photos in the same place under the same light. If your weight is not going up, add more food the following week.
Reassess after 12 weeks. If you feel like you're too fat then start cutting, but 12 weeks bulking should put you in a good place.
If you do start cutting, don't reduce your food unless you have to - use your food to fuel your workouts. Add cardio in at the end of a session to put you into a calorie deficit.
That's really helpful, thank you! I'm gonna start using myfitnesspal and start tracking things
 

WellMadeMan

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Bulking ftw. I agree, MFP Is great. It's bee making all the difference with me. I felt like I was always working out and never saw a difference. I used MFP to track my calories and make sure I was not in a deficit. If I saw I wasn't putting on weight (or actually losing), I would just push up my daily calorie intake. I've figured out I need about 3000-3200 calories a day to bulk up. It's been slow but I've added about 10 lbs in the last 6 months or so.
 
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RogerChristoff

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[QUOTE = "chadyoung, postagem: 15604721, membro: 571988"] Você deve ser em massa.
Baixe myfitnesspal e comece a rastrear o que você come.
Use iifym.com para fornecer diretrizes de macro.
Você não precisa de seis refeições por dia - basta atingir suas metas macro para o dia. Os horários das refeições não importam, a menos que você seja um fisiculturista competitivo - as pessoas normais não precisam discar tanto.
Levante pesos. Anote o que você está levantando e tente aumentar uma pequena quantia a cada semana. Não levante mais do que você pode suportar.
Pese-se semanalmente no mesmo horário (sábado de manhã pode ser um bom momento) e tire fotos no mesmo local sob a mesma luz. Se o seu peso não aumentar, adicione mais alimentos na semana seguinte.
Reavaliar após 12 semanas. Se você sentir que está muito gordo, comece a cortar, mas 12 semanas de volume devem colocá-lo em um bom lugar.
Se você começar a cortar, não reduza sua comida, a menos que precise - use sua comida para alimentar seus exercícios. Adicione exercícios aeróbicos ao final de uma sessão para causar um déficit calórico. [/ CITAÇÕES]



Muito obrigado, pelas dicas, essa quarentena esta me deixando desanimado, mas sua dica deu um Up!
 
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