Seeking suggestion: Bulk or cut?

A

akinu

0
Hello everyone,

I have been working out for 1 and a half years with unsatisfactory results, partly due to my lack of knowledge and also due to me stubborn genetics. As I don't have any person to ask for advice, I have been looking out to forums and net-related information. Months ago, I joined this forum and since, I have been reading quite enthusiastically.

The reason I couldn't get any result from my workouts was also related to my diet. I always eat healthy food, never ever junk, fast food, coke, I do not smoke and drink rarely. However, I didn't know how to balance my carb/protein/fat intake. I used to workout 3 times a week with 30 minutes fast walking at the end.

However, workouts rarely remain static and whenever I learned something new, I incorporated that into my workouts.

I am 24 y/o, 175cm height 73kg weight. I don't know my fat %.

About 2 months ago, I have developed a workout like this

Monday:

- Incl. bench press
- Dumbel chest press
- Chest flies
- Bar curl (biceps)
- Dumbel isolation curl (biceps)
- Reverse bar curl

All 4 sets 8 reps

Tuesday:

- Front shoulder bar press
- Rear shoulder bar press
- Dumbel shoulder press
- Tri-press
- Cable triceps extension

All 4 sets 8 reps

Wed:

HIIT (2 minutes walk at 6mph 2 minutes sprint at 12mph for 10 minutes, 2 minutes walk at 6mph 2minutes run at 9 minutes for the rest)

Thursday:

-Lateral pulldown (front)
-Lat. pulldown (rear)
-Cable row
- Bar curl (biceps)
- Dumbel isolation curl (biceps)
- Reverse bar curl

All 4 sets 8 reps

Friday: Legs

- Leg extension 4x15
- Reverse leg extension 4x15
- Calf raise 4x15
- Squats 5x30 (without weights)

Saturday: HIIT (same as Wednesday)

Sunday: Rest


I end every day of workout with either

- about 3x100 crunches and 3x40 leg raises for the abs

or

- 3x8 dubell deadlifts (for the back) and 3x50 side crunches for obliques

I have also changed my workout time from the morning to 6pm, because I felt that I was eating too much throughout the day after the morning workouts. Also, I try to eat low fat carbs (flapjack bars, pasta..) before the workouts and a very large tuna salad or chicken/rice after the workout.

I also took 3 pictures this morning; although I have managed to shed "some" fat and added "some" muscle, I really think this is minor progress. (I havent taken any starting pics, as I wasn't too proud to take those pics) No matter what I do, I cannot lose the fat pad.

I wanted to ask for suggestions: My goal is to add more muscle and shed more fat and I can focus on either of them. I am considering protein supplements as I can only get a fraction of my protein requirements from foods.

I really don't know how to progress from here.

Many thanks
 
read this:cool: :D
 
I have been following HST for the past week (learned about it here). In fact I am a bit reluctant to switch to that as workouts did not seem hard enough (compared to what I am doing), but hey, maybe that is why I cannot gain anything.

Anybody else with an experience on HST?
 
akinu said:
I have been following HST for the past week (learned about it here). In fact I am a bit reluctant to switch to that as workouts did not seem hard enough (compared to what I am doing), but hey, maybe that is why I cannot gain anything.

Anybody else with an experience on HST?
Click to expand...

you are supposed to take 9to14days of training before you start, to accustomise yourself to submax weights in the 15s,when you get to your 6th workout you will find it hard enough.
the idea is to progressively increase the weight over 8wks and train frequently without burning out your CNS.
 
What is CNS? Better yet, is there a place where I can find terminology associated with HST? Couldn't find it in the HST forum. Thanks
 
Oh thanks. I have been looking at the site for hours, reading forum posts etc.. but since this forum is independent from HST forum, I wanted to ask it here. If this is Hypertrophy "specific" training; then I assume I should forget about cutting while I am on this program, as this will increase my mass. Or is it possible to lose fat too while on HST?

If the former (focus on mass building and forget about losing fat) do you think I should lose more fat before I switch to HST? Or shall I switch to HST right away (after 2 weeks of deconditioning break)?
 
You can do both at the same time. It is possible. But your fat loss and hypertrophy gains with both be very very slow as its very hard to ger a diet 100% all the time.

You will gain much quicker by doing them seperatly. Start will bulking first, then with the extra muscle your metabolizm will be faster when you start to cut.
 
Thank you!

Final question: Should I choose the bulking supplemets provided at the HST site? Are they any good or should I choose another set of supplements?

I think I need at least protein support because I cannot get my daily req. by food.
 
Get some whey protein just to supliment your diet if it is needed.
dont go for weight gainers they just have tonnes of sugar (dextrose).

You dont really need supliments when you start training.

many ppl take supliments when they start training, then they think that the gains are coming from the suppliments, when really they are coming from diet and training.
 
akinu said:
Thank you!

Final question: Should I choose the bulking supplemets provided at the HST site? Are they any good or should I choose another set of supplements?

I think I need at least protein support because I cannot get my daily req. by food.
Click to expand...

AKINU here is all the terms you need to know put this on your favorites.

there are no supps on the HST site now it wasnt paying any form of whey should be fine ,but you cant beat whole food.
like any routine you can do HST on a cut no probs just start on your 10rm instead of your 15rm so you will be using more weight good look and hope to see you asking some questions on the site.
as well as on here:D
 
Buzz, many thanks for introducing this technique to me. I am still doing the reading part and can't wait to get started.

there are no supps on the HST site now it wasnt paying any form of whey should be fine ,but you cant beat whole food.
Click to expand...

I was referring to those

I will be on the other forum as well, I just don't want to ask noobish questions :cool:
 
akinu said:
Buzz, many thanks for introducing this technique to me. I am still doing the reading part and can't wait to get started.



I was referring to those

I will be on the other forum as well, I just don't want to ask noobish questions :cool:
Click to expand...

the hsn products have stopped.
read all the articles first then just introduce yourself state what exercises you want to do and the guys will help you there are a lot of:cool: guys on there.
 
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