I would do 3-4 months of each.

It depends, your goal is to be losing body fat, not "weight"

Colleges are the best place for this. Look for a 4 year university with a good weight-lifting team and you will find exactly what you need.

What is your current BF% and short term/long term goals?

If you are trying to shed BF, I would advise a full keto cutting diet and workout routine for 3 months.

I'm already ABOVE 18% BF, thats why i want to bulk up for 2 months and then just do a nice cut, and start from a lean weight body....

I was thinking , bulk 2 months, cut, then train strength, then bulk , cut etc....

so what would be a good weight estimate to aim for at the end of august ?

Also last week, monday i benched 235 for 3 reps, with a spots help, anyways i think i fucked up something in my right shoulder (front delt area), it feels like i tore something maybe i don't know, it hurts when i do pressing motions STILL especially with weight, any idea? its been a week now , i skipped my pressing power day because of it and it still hurts, did some weight dips today and just made it worse....

BF Is around 20% or so I'd say.

Short term goal : Get a good base to work off(Cut weight and have some muscle to start w/)[Maybe 155-160 pds?]
Long term : 5"11 185 shredded

I'm personally not a fan of KETO it's efficient no doubt but too strict and ya. My diet that I have set-up for myself currently is




If you got a better diet, I'm definitely open to changes/suggestions.

If you are already 18% BF or greater, you need to start your cut now. DO NOT continue to bulk into the 20% BF range.

Shoulder problems from bench press are common....it's usually rotator cuff related from bad form or just naturally weak ligaments in the shoulder. The solution is ice and rest.

Right now you would be best suited for a cut.


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=385815537
Cutting diet for 1,600 cals (male)

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)

for getting down to the 150-170 lb area.


OR

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=359274061
sample cutting diet (non-keto) 2,000 cals


for getting down to the 180-200 lb area.

If you are trying to get down to 150-160 lbs, your total calories should be right around 1,600 with 1 hr of exercise per day.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=385815537
Cutting diet for 1,600 cals (male)


If you would like to change your existing diet rather than try my diet above, just start by reducing carbs and protein. Protein needs to be around 160-170g per day for the cut, and carbs should match the protein or be slightly lower around 150g.

Bottom line....170g protein, 130g carbs, and 45g fat is the overall macros you'd be looking to hit for 1,600 cals.

Which workout plan would you recommend keep in mind that I only have bench/bicycle/freeweights/treadmill

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=374981873
Cutting Workout Routine (5 day freeweights only)

I'm doing a strength routine currently, and it focuses around squat day and a bench day.

Tho my arms a really lacking, so I wanted to add in some bicep and tricep work. I am already doing chin ups on bench day, and my triceps are touched a little bit from bench.

What would be the best workout I can do for biceps and triceps if there is one. Rep range is 8-12

This post was edited by MrBobMarley on Jun 16 2012 07:58pm