Bulking or Cutting?

[Óttar]

I am thinking of getting back into weight lifting again. Many many years ago, I weighed 135lbs. Then I started lifting weights and gained 20 lbs in six months "dirty bulking" i.e. eating reasonably clean food but cheating once in a while with fatty food. I got to 155lbs and I am 5'10 but I have 16% body-fat and I lost my muscle tone because I haven't been to the gym in ages. I am thinking of going back to the gym. The question is, should I bulk or cut? I have mild cerebral palsy so my legs will always lack normal muscle tone and look thinnish.

The gym at my apartment complex seems to mostly have cardio machines. What sort of weights should I work with? I used to bench press 135lbs, but I developed a slight problem with my rotator cuff. Should I do chicken presses instead?

Meal prep advice and anything else would be appreciated. Thanks. Hoping to get advice from linebacker and other bros.

[Vyasa]

5'10" and 155 is pretty thin. Why would you cut? Also, in the beginning you don't have to pick one or the other. You can recomp, ie cut fat and gain muscle at the same time by eating at maintenance calories.

[Óttar]

5'10" and 155 is pretty thin. Why would you cut? Also, in the beginning you don't have to pick one or the other. You can recomp, ie cut fat and gain muscle at the same time by eating at maintenance calories.

Because I have 16% body fat and a pot belly.

[Vyasa]

Because I have 16% body fat and a pot belly.

Try leangains or another version of intermittent fasting in that case.

Here's a guide: http://www.leangains.com/2010/04/leangains-guide.html

[Oneeye]

I would bulk. Then again, ive recently cut from 198 to 168 lbs and feel skinny at that. Up to 174 atm.

Make sure your bemch form is correct. Incorrect form can cause rotator cuff issues

[Vyasa]

Because I have 16% body fat and a pot belly.

if you wanna maximize your looks, don't bulk. Women care way more about face and being lean is the most important thing for your face. Also, if you have a pot belly, you're probably closer to 20 % body fat.

[Lessenech]

Try leangains or another version of intermittent fasting in that case.

Here's a guide: http://www.leangains.com/2010/04/leangains-guide.html

Nice to see another guy who follows Berkhan here

[Purohit ji]

My advice to you is to eat at maintenance calories. And do 30-45mins of cardio after your weight workout.
Because since you are new to exercise you will gain muscle and strength And loose fat at the same time.
Watch YouTube videos before every exercise for correct form. Hit every muscle atleast 2 times a week. Atleast 8 sets per muscle group. Do back and biceps on same day chest shoulder and triceps on same day and legs and abs on same day.

[Óttar]

My advice to you is to eat at maintenance calories. And do 30-45mins of cardio after your weight workout.
Because since you are new to exercise you will gain muscle and strength And loose fat at the same time.
Watch YouTube videos before every exercise for correct form. Hit every muscle atleast 2 times a week. Atleast 8 sets per muscle group. Do back and biceps on same day chest shoulder and triceps on same day and legs and abs on same day.

What is maintenance calories? When I was weightlifting and eating a lot, I ate ~ 2,500 calories (chicken, rice, vegetables, lean beef, potatoes, protein shakes with milk, powder, yoghurt, oats, peanut butter, fruit). Now, I eat ~ 1,500 calories a day.

I have seen the strength-oriented guys just basically eating a lot of calories (>3,000) with a balanced blend of protein, carbs, and fat. Which diet is best?

[Lessenech]

My advice to you is to eat at maintenance calories. And do 30-45mins of cardio after your weight workout.
Because since you are new to exercise you will gain muscle and strength And loose fat at the same time.
Watch YouTube videos before every exercise for correct form. Hit every muscle atleast 2 times a week. Atleast 8 sets per muscle group. Do back and biceps on same day chest shoulder and triceps on same day and legs and abs on same day.

Culking yeah. Works easily at first, most dudes off the gym can easily get mass and lose fat simultaneously. It's still doable after a while too really, my last bi-monthly evaluation showed I lost around 2kg of fat and gained 700-800grams of lean mass (2 month time, 6 days/week, 2.5 hours/day).

I very much recommend doing HIIT on top of Berkhan's take on IF (intermittent fasting). You'll see not only your cardiovascular fitness improve faster, burn calories with less time invested, but also avoid losing as much mass. Remember how East African thin guys are the best marathon runners (LISS) while West African and Antilles guys are the best sprint runners, like Bolt (HIIT). Who would you rather look like?