HardcoreEncore
Newbie
Info
Im a 16 years old boy, 167 pounds with 15 bodyfat, im about to start a cut tomorrow, i will cut for around 2 months to get my bodyfat down to 10 bodyfat, so i can start a lean bulk, at the moment my body is very bloaty and saggy, so i wanna lean out so i can keep control on my fat as im bulking, i know i will look skinny, but i think i need it to feel good as im bulking, im aiming to lose 1kg a week.
Cutting diet:
Breakfast:
1 Cup Green Tea
6 Egg whites
2 Whole eggs.
Lunch:
120g tuna
Salad
Broccoli
Almonds
Dinner:
125g Salmon
Broccoli
10g almonds
Pre-Workout:
Banana
35g Oatmeal.
Post-workout:
2 scoop 100% Gold Standard Whey Protein
300gram Potatos
Before Bed:
200g cottage cheese.
100g Mackerel
20g Almonds
Calories: 2000 - Protein: 200 - Carbs: 120 carbs - Fat: 80
----------------------------------------------------------------------------------------------------------------------------------------
Bulking:
After im done with the cutting, and got my bodyfat down to 10, i will slowly increase calories and eat maintance for 2 week and start clean bulk for 6 months, will gain around 0.5 pounds a week.
Bulking diet:
------ Breakfast: -------
100 grams of oatmeal
6 egg whites
2 whole eggs
skim milk 400ml
omega-3
10g almonds
1 cup juice
888 calories - 58g Protein - 117g carbs - 15g fat.
-------- Lunch: --------
217g potatoes
150g chicken
omega-3
Broccoli
20g almonds
466 kcal - 44G protein - 38g carbs - 13G fat.
----Dinner/Preworkout: ----
170g tuna in water
120g banana
15g almonds
omega-3
66g oatmeal
636 calories - 61g protein - 72g carbs - 15g fat.
---- After training: ----
Whey protein shake 2 scoops
Apple.
200 kcal - 45G protein - 16g carbs - 2g fat.
--- Between Meals: -------
125g salmon
217g potatoes
30g almonds
omega-3
583 calories - 28g protein - 37g carbs - 30g fat.
----- Before bed: -----
100g cottage cheese
25g almonds
250 ml milk.
100g Mackerel
253 calories - 36g Protein - 2g carbs - 34g fat.
Total: around 2450 kcal - protein 220g - 350g carbs - 90g fat.
Goals to next summer:
Start a cut tomorrow, and get my bodyfat down to 10 bf, then eat maintenace for 2 weeks, and slowly increase calories, and start a slow lean bulk to the next summer without going over 15 bodyfat with a gain at 0.5 pounds a week.
Questions:
What weight should i bulk up to to look decent?
How many calories surplus should i have to clean bulk and gain around 0.5 pounds a week?
Is 0.5 pounds a week goal to keep my fat low?
What bodyfat should i never bulk over?
Any tips so i can keep my fat gains low? i find it very easy to gain weight and fat.
Does everything look okey?
Im a 16 years old boy, 167 pounds with 15 bodyfat, im about to start a cut tomorrow, i will cut for around 2 months to get my bodyfat down to 10 bodyfat, so i can start a lean bulk, at the moment my body is very bloaty and saggy, so i wanna lean out so i can keep control on my fat as im bulking, i know i will look skinny, but i think i need it to feel good as im bulking, im aiming to lose 1kg a week.
Cutting diet:
Breakfast:
1 Cup Green Tea
6 Egg whites
2 Whole eggs.
Lunch:
120g tuna
Salad
Broccoli
Almonds
Dinner:
125g Salmon
Broccoli
10g almonds
Pre-Workout:
Banana
35g Oatmeal.
Post-workout:
2 scoop 100% Gold Standard Whey Protein
300gram Potatos
Before Bed:
200g cottage cheese.
100g Mackerel
20g Almonds
Calories: 2000 - Protein: 200 - Carbs: 120 carbs - Fat: 80
----------------------------------------------------------------------------------------------------------------------------------------
Bulking:
After im done with the cutting, and got my bodyfat down to 10, i will slowly increase calories and eat maintance for 2 week and start clean bulk for 6 months, will gain around 0.5 pounds a week.
Bulking diet:
------ Breakfast: -------
100 grams of oatmeal
6 egg whites
2 whole eggs
skim milk 400ml
omega-3
10g almonds
1 cup juice
888 calories - 58g Protein - 117g carbs - 15g fat.
-------- Lunch: --------
217g potatoes
150g chicken
omega-3
Broccoli
20g almonds
466 kcal - 44G protein - 38g carbs - 13G fat.
----Dinner/Preworkout: ----
170g tuna in water
120g banana
15g almonds
omega-3
66g oatmeal
636 calories - 61g protein - 72g carbs - 15g fat.
---- After training: ----
Whey protein shake 2 scoops
Apple.
200 kcal - 45G protein - 16g carbs - 2g fat.
--- Between Meals: -------
125g salmon
217g potatoes
30g almonds
omega-3
583 calories - 28g protein - 37g carbs - 30g fat.
----- Before bed: -----
100g cottage cheese
25g almonds
250 ml milk.
100g Mackerel
253 calories - 36g Protein - 2g carbs - 34g fat.
Total: around 2450 kcal - protein 220g - 350g carbs - 90g fat.
Goals to next summer:
Start a cut tomorrow, and get my bodyfat down to 10 bf, then eat maintenace for 2 weeks, and slowly increase calories, and start a slow lean bulk to the next summer without going over 15 bodyfat with a gain at 0.5 pounds a week.
Questions:
What weight should i bulk up to to look decent?
How many calories surplus should i have to clean bulk and gain around 0.5 pounds a week?
Is 0.5 pounds a week goal to keep my fat low?
What bodyfat should i never bulk over?
Any tips so i can keep my fat gains low? i find it very easy to gain weight and fat.
Does everything look okey?
