Hey everybody! I know I've asked this before but summer is coming up and I'm feeling as if I should be doing a small cut before summer (4-6 weeks) to show my 6-pack. Here is some pics to see where I started and where I am now.

Be warned, I started at 117lbs and with an ED lol
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Semi-Starting Point-139lbs (I was 22lbs lighter if you can believe that )







End Result After 11 Months-170lbs











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Alright, well there it is. I realize I'm not that huge yet (180 was my goal) but personally I think that putting the bulk on hold until September would be best. Also, I'm not sure what BF I'm at. Any estimates?

Anybody have some opinions on what I should do?

Thanks very much and sorry for the long post

Safeboy43

I can't see the pics

Sorry, just changed them.

You could really do with some better pics, you can't make much out from them. I'd guess you were well off 10% bodyfat now though

Edit: Sorry, I only saw two of them the first time.

You still have a lot of scope for improvement but you've come a long way and should be proud of that

What does your training look like?

Well i can DEFINATELY see some mass changed so well done for gaining that!

But like C said, you look off 10% ATM.

Yeah I thought they looked ok lol

Thanks very much. I know I have a ton of improvement (200lbs is my ultimate goal in a year or two).

My training is a FBW 3 times per week. I switched off the upper/lower split to see how this goes.

Day 1:

* Flat Barbell Bench Press/Barbell Floor Press - 5 x 3-6
* Dumbbell Split Squats/Barbell Lunges - 3 x 8-15
* Cable/Horizontal Rows - 3 x 8-12
* Good Mornings/Hyperextensions - 3 x 8-12

Day 2:

* Barbell Back Squats/Deadlifts - 5 x 3-6
* Barbell/Dumbbell Military Press - 3 x 8-12
* Cable Pull throughs/Reverse Hyper Extensions - 3 x 8-12
* (Weighted) Pull-ups/Lat Pulldowns - 3 x 8-12

Day 3:

* Barbell/Dumbbell Bent-Over Rows - 5 x 4-6
* Barbell Front Squats - 3 x 8-15
* Barbell/Dumbbell Incline Bench Press - 3 x 8-12
* Barbell Stiff-Legged Deadlifts/Dumbbell Romanian Deadlift - 3 x 8-15


The exercises with slashes I change up every 2 weeks.

Thanks again!

That's not such a bad thing though, the guys gone away and done a proper bulk by eating big and training which is great.
Don't worry about the body fat % for now safeboy, up the eating and try and build those traps

Did you make that program yourself? It looks good, lots of big lifts to stimulate growth

How much have your lifts improved?

I don't mean to bang on about it but you've got a lot to be proud of there, I was a painfully skinny guy too and I know how hard it is to keep motivated to eat so much when it makes you feel sick and continue training regularly when progress seems to take forever

If I had one critisism it's your 'Ultimate goal', there's no such thing, you've got keep on improving

I made the workout partially by myself. I got various templates from around the internet and put some compounds together.

BTW my lifts have skyrocketed! Starting I could barely bench press 45lbs for 10 reps lol. I bench over 135 now. Same goes for the squat and deadlift. I am very happy with my progress.

You are also right about my "ultimate goal." I should never set a limit for my results.

Thanks very much

How tall are you? Just asking because you look pretty small for 170 pounds.

Did you take any measurements before you started bulking? If you didn't I would suggest taking some now.

Congrats on the mass gained, you definitely put on some fat along with the muscle, but that's how the game is played usually. I would continue building muscle for quite a while before cutting..

Also I would consider training harder! Ever thought of training 5 days per week? I am a big believer in volume, and I think you could do well with a lot more volume and also exercises that aren't just compounds...

Good progress for a person who used to have a ED. There is no reason at all why you should stop bulking now, you should probably keep bulking for the next 2 years. Keep eating tons of clean foods and lift heavy with a good amount of intensity and results will follow.

Hey thanks for your comment!

I'm 5 ft 10 and that's in the healthy range for my height I believe. If I were to cut to 162 that would still be well in range.

My arms are now 12 inches cold and 13 flexed. I'll take leg measurements soon because that's were I made a TON of gains (stupid I didn't take pics). The only two reasons I want to cut are that I personally wouldn't feel comfortable taking my shirt off in public and that I don't want to have to buy new pants for myself yet lol. The waist went up an inch so I had to revamp my whole wardrobe lol. I know that's a stupid reason but yeah.

I have considered more training volume but I also do quite a bit of cardio and have seen excellent results with this program. I have tried a 4 and 5 day split and find that my body needs slightly more recovery time than others.

Thank you, Phate

Hey dude,

Awsome work on the progress so far! I definitely agree with the others-I am not sure that cutting would do you any good right now. You have gained some mass thus far however you still have a huge amount of potential to gain more. I think you could continue to bulk in the same manner for a good year+

You should feel no shame in hitting the beach this summer, you look a heap better than your before pics. Just try to get a tan! :P

You're still skinny. You need another years worth of lifting and eating (at least) before you even really think about cutting.

How tall are you?? that type of weight gain is impressive, but like evo said: continue lifting and eating a LOT...