To cut or to bulk w/pictures!

MinimalPayne · 11-23-2006, 03:00 PM

Hey guys and girls my weight at the moment is 88.2kg (194.44)pounds
and was wondering is somebody can
guess my bodyfat? i was once overweight at 250 pounds
how long it will take to cut to about 10 % bodyfat?
will my hips lose some of the fat is i get rid of my stomach?

heres the pics:

thanks in advance

**IainDaniel** · 11-23-2006, 03:16 PM

How old are you?

MinimalPayne · 11-23-2006, 03:24 PM

18 is that gonna make a difference in my goals???

**IainDaniel** · 11-23-2006, 03:26 PM

Sure

what is your current diet?

MinimalPayne · 11-23-2006, 03:31 PM

Just maintaining at the moment
my diet is what i am going to start on monday hopefully

meal 1 - 1/2 cup oats dry
- can of tuna
- apple

meal 2 - 1/4 cup brown rice dry
-can of tuna
- 1 cup of veggies
- 1/2 teaspoon natural pb

meal 3 -chicken breast
1/2 medium sweet potatoe
1 cup veggies

meal 4 - protein shake or same as meal 2

meal 5 same as 2 but no carbs

meal 6 1 cup cottage cheese 1 teaspoon of pb

MinimalPayne · 11-23-2006, 07:13 PM

anyone offer any advice?

**IainDaniel** · 11-23-2006, 07:56 PM

Any idea on total Calories? PCF?

What has your progress been like the last month or two?

MinimalPayne · 11-23-2006, 09:42 PM

cals fat carb protein
meal 1 - 319 4 46 26

meal 2 - 322 3 44 32

meal 3 - 444 7 44 51

meal 4 - nearl the same as 2 protein shake 100% On whey 1 scoop with water

meal 5 - 174 3 9 29

meal 6 - 199 7 8 25

havent really been keeping my diet in check the last 3 weeks really just maintaining and thinking about whether i should bulk up or cut

**IainDaniel** · 11-24-2006, 05:38 AM

Wow that is an extremely low amount of cals for your BW to be maintenance. How long have you been this low in Calories?

1775cals

MinimalPayne · 11-24-2006, 03:03 PM

These are the calories i will be starting to do in about 2 days havent really been on a set meal plan for maintenance just healthy and clean

**IainDaniel** · 11-24-2006, 03:22 PM

Were you cals this low while you lost all that weight?

MinimalPayne · 11-24-2006, 03:26 PM

no i had them up pretty high never really kept track though

**IainDaniel** · 11-24-2006, 03:29 PM

So then basically you have decided to do a cut with those cals. And a cut that won't improve to make the physique you desire cause of the low cals.

Personally I would work on eating an extremely clean diet, try increasing the cals every few weeks by a few hundred cals. And train very hard.

At your age, you can make significant changes.

MinimalPayne · 11-24-2006, 03:30 PM

so still eat clean meals 5 times a day?
do i keep track of this or should i just eat really clean?

and can i use jump rope as a cardio workout for say 20 mins once 4 times a week?

**IainDaniel** · 11-25-2006, 06:56 AM

I would keep track you want to be able to look back and make adjustments based on what you did. If you aren't making the progress you want, then you can see where you want to make changes.

What about weight training?

MinimalPayne · 11-26-2006, 03:25 AM

3 times a week for 45minutes

**IainDaniel** · 11-26-2006, 06:24 AM

What do you do? What is your program?

MinimalPayne · 11-26-2006, 01:24 PM

dont have the time at the minute to writh the excercises but is
mon - Legs and abs
tues - back and shoulders
fri - biceps and chest

Double D · 12-09-2006, 01:41 AM

I dont like that split at all. I would do something like

Push-Mon
Legs-Weds
Pull-Fri

Or split it up whatever way you like.

Something simple like this:
Push
Bench-3x10
Incline3x10
Over Head press-3x10
Dips-3x10

Legs
Squat-3x10
Deadlift-3x10
Lunges-3x10
Calves-3x10

Back
Pullups/chins-3x10
Db Rows-3x10
Cable Rows-3x10
Curls (Any kind)-3x10

Very basic and run that for about a month and then switch to something else.

MinimalPayne · 01-21-2007, 05:18 AM

Thanks for the info
any suggestions to what other program i should run after i do this for a month?

MinimalPayne · 03-01-2007, 04:07 AM

Well i am official starting my diet tommorow
one question is i take two teaspoons of flax oil a day is this the right amount?

11-23-2006, 03:00 PM	#1
MinimalPayne Registered User Join Date: Oct 2005 Posts: 41	To cut or to bulk w/pictures! BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Hey guys and girls my weight at the moment is 88.2kg (194.44)pounds and was wondering is somebody can guess my bodyfat? i was once overweight at 250 pounds how long it will take to cut to about 10 % bodyfat? will my hips lose some of the fat is i get rid of my stomach? heres the pics: thanks in advance

11-23-2006, 03:16 PM	#2
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,137	How old are you?
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

11-23-2006, 03:26 PM	#4
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,137	Sure what is your current diet?
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

11-23-2006, 07:56 PM	#7
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,137	Any idea on total Calories? PCF? What has your progress been like the last month or two?
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

11-24-2006, 05:38 AM	#9
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,137	Wow that is an extremely low amount of cals for your BW to be maintenance. How long have you been this low in Calories? 1775cals
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

11-23-2006, 03:24 PM	#3
MinimalPayne Registered User Join Date: Oct 2005 Posts: 41	18 is that gonna make a difference in my goals???

11-23-2006, 03:31 PM	#5
MinimalPayne Registered User Join Date: Oct 2005 Posts: 41	Just maintaining at the moment my diet is what i am going to start on monday hopefully meal 1 - 1/2 cup oats dry - can of tuna - apple meal 2 - 1/4 cup brown rice dry -can of tuna - 1 cup of veggies - 1/2 teaspoon natural pb meal 3 -chicken breast 1/2 medium sweet potatoe 1 cup veggies meal 4 - protein shake or same as meal 2 meal 5 same as 2 but no carbs meal 6 1 cup cottage cheese 1 teaspoon of pb

11-23-2006, 07:13 PM	#6
MinimalPayne Registered User Join Date: Oct 2005 Posts: 41	anyone offer any advice?

11-23-2006, 09:42 PM	#8
MinimalPayne Registered User Join Date: Oct 2005 Posts: 41	cals fat carb protein meal 1 - 319 4 46 26 meal 2 - 322 3 44 32 meal 3 - 444 7 44 51 meal 4 - nearl the same as 2 protein shake 100% On whey 1 scoop with water meal 5 - 174 3 9 29 meal 6 - 199 7 8 25 havent really been keeping my diet in check the last 3 weeks really just maintaining and thinking about whether i should bulk up or cut

11-24-2006, 03:03 PM	#10
MinimalPayne Registered User Join Date: Oct 2005 Posts: 41	These are the calories i will be starting to do in about 2 days havent really been on a set meal plan for maintenance just healthy and clean

11-24-2006, 03:22 PM	#11
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,137	Were you cals this low while you lost all that weight?
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

11-24-2006, 03:26 PM	#12
MinimalPayne Registered User Join Date: Oct 2005 Posts: 41	no i had them up pretty high never really kept track though

11-24-2006, 03:29 PM	#13
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,137	So then basically you have decided to do a cut with those cals. And a cut that won't improve to make the physique you desire cause of the low cals. Personally I would work on eating an extremely clean diet, try increasing the cals every few weeks by a few hundred cals. And train very hard. At your age, you can make significant changes.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

11-24-2006, 03:30 PM	#14
MinimalPayne Registered User Join Date: Oct 2005 Posts: 41	so still eat clean meals 5 times a day? do i keep track of this or should i just eat really clean? and can i use jump rope as a cardio workout for say 20 mins once 4 times a week?

11-25-2006, 06:56 AM	#15
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,137	I would keep track you want to be able to look back and make adjustments based on what you did. If you aren't making the progress you want, then you can see where you want to make changes. What about weight training?
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

11-26-2006, 03:25 AM	#16
MinimalPayne Registered User Join Date: Oct 2005 Posts: 41	3 times a week for 45minutes

11-26-2006, 06:24 AM	#17
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,137	What do you do? What is your program?
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

11-26-2006, 01:24 PM	#18
MinimalPayne Registered User Join Date: Oct 2005 Posts: 41	dont have the time at the minute to writh the excercises but is mon - Legs and abs tues - back and shoulders fri - biceps and chest

12-09-2006, 01:41 AM	#19
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	I dont like that split at all. I would do something like Push-Mon Legs-Weds Pull-Fri Or split it up whatever way you like. Something simple like this: Push Bench-3x10 Incline3x10 Over Head press-3x10 Dips-3x10 Legs Squat-3x10 Deadlift-3x10 Lunges-3x10 Calves-3x10 Back Pullups/chins-3x10 Db Rows-3x10 Cable Rows-3x10 Curls (Any kind)-3x10 Very basic and run that for about a month and then switch to something else.
	www.crossfit.com

01-21-2007, 05:18 AM	#20
MinimalPayne Registered User Join Date: Oct 2005 Posts: 41	Thanks for the info any suggestions to what other program i should run after i do this for a month?

03-01-2007, 04:07 AM	#21
MinimalPayne Registered User Join Date: Oct 2005 Posts: 41	Well i am official starting my diet tommorow one question is i take two teaspoons of flax oil a day is this the right amount?

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