Bulk or Cut - please critique

[Logman]

Greets,

Stats:
Age: 40
Height: 5'10
Weight: 85kg (187lbs)

Been bulking for 18 months since a real harsh cut after summer 2011 took me from 80kg to 72kg and I still couldn't get rid of the last bit of flab over the abs. Done two cycles recently (Mecha and SDMZ 2.0). Was planning a third mildish cycle in the spring and the plan was to bulk till 90kg and then use "assistance" to cut in the summer. My interim goal is 85kg at 10% BF. Put on a few pounds on the Mecha run, but cut after the run so I was back to the original weight with a bit more LBM gained. Went harder on the SDMZ and topped out at 6kg up and averaged out at 4.5kg gain right now at end of PCT.

Anyhow, on to the pics. First two I'm flexing a bit:

Next two are relaxed so you can see the gut:

My plan is to do a 3 week mini-cut right now and lose a few pounds and then hit a bulk cycle to take me close to 90kg (198lbs). Looking at the pics would you say I'm on track or would you just down more? Bear in mind the pics were taken end of day so full stomach with 6 meals.

Cheers.

 

[LAM]

the leaner a person is the higher insulin sensitivity (IS) is and as IS decreases the more excess nutrients get shuttled into fat cells than muscle cells, body fat stores increase. so basically being lean = high IS and being fat = low IS. the world fat being subjective as say 13% bf is considering high for some and for others that could be a new low % of body fat, etc.

a bulking cycle is more effective when the body fat lower, it's all about nutrient partitioning.

the mini cut your talking about would equate to little more than than loss of some water weight as muscle glycogen (stored glucose in the muscles) is converted for energy first any time there is a significant decrease in calories in the diet. it really takes a good 3-4 weeks before the body adjusts to a new lower cal diet and real fat loss begins to occur at a rate higher than normal. increasing fat loss or lipolysis takes time it simply can't be rushed that's just not how human biology functions.

 

[Logman]

Thanks for the input. And I guess this mini-cut is just going to use up water and glycogen so no point in doing it if I'm planning on bulking again after.

Few questions:

1) Do you think I need a long cut now to getto a lower body fat percentage before bulking on PHs again?

2) Do you think my BF is still low enough to get a good bulking run out of PHs starting beginning March?

3) What do you think my BF % is?

Thanks man.

 

[Merkaba]

I dieted for 3.5 weeks to get that pic to the left. Protein Spared Modified Fast, basically ketosis, meat and greens, or Lyle Mcdonalds 2.0, very little exercise, walking, short gym visits. I went from 232 to weigh in at 198. Dropped 13lbs the day before the show. Probably did too much cardio and sauna. Took second place, my first natural show. If you're not going to do something extreme I don't see any reasoning in doing a mini cut. Hell it takes a good 2 weeks to really get going.

 

[Logman]

So 13lbs in water you were at 211lbs day before teh show. So you dropped 20lbs in 3.5 weeks? Do you have a "before" pic? And how much muscle do you think you lost. 20lbs in fat in 3.5 weeks is insane. Please share your diet in macros and cals at least. I would be looking to drop that in the summer but over 3 months.

 

[Merkaba]

So 13lbs in water you were at 211lbs day before teh show. So you dropped 20lbs in 3.5 weeks? Do you have a "before" pic? And how much muscle do you think you lost. 20lbs in fat in 3.5 weeks is insane. Please share your diet in macros and cals at least. I would be looking to drop that in the summer but over 3 months.

The link in my signature has a few pics. I was undereating and over exercising. That was 5 years ago. I don't know the macs but i'm notorious for not getting enough protein. Probably averaged 200 grams... on a good day.