3 month bulk then 1 month cut for the summer hols?

kaji

Hi, I want to do a 3 month bulk then a 1 month cut to look fit for when I'm on my hols this summer. I have good knowledge about healthy eating etc as have been a lurker on this forum and other ones but never did anything about it! I'm in mid 20s, 6 ft 2, 192lb.

Here is my new diet-
Meal 1
08:00 Oats with nuts & seeds on them
Whey
Omelette
Yoghurt

Meal 2
10:40 Apple or banana
Yoghurt
Ryvita & cottage cheese


Meal 3
13:00 Bagel- cheese & turkey rasher & mayo


Meal 4
16:00 Pasta, chicken breast, veg
Glass of Milk


Pre workout meal
18:30 Oats
Nuts
Milk
Creatine

Workout 19:30

Post workout meal
20:30 banana
sugary sports drink
whey
Milk


Meal 5
22:30 Crackers & cottage cheese
Whey
Milk
L-glutamine?




Here is my proposed workout routine:
(I'm only using dumbbells)

Sundays:
Biceps Zottman curl
Hammer curls
Concentration curls

Triceps Dumbbell One-Arm Triceps Extension
Tricep dumbbell kickback
Decline dumbbell triceps extension

Abs Airbike
Stomach vacuum
Reverse crunch

Forearms Seated dumbbell palms down wrist curl
Dumbbell lying supination


Tuesdays:
Middle back Bent Over Two-Dumbbell Row With Palms In
Middle back shrug
One arm dumbbell row

Lower back Weighted ball hyperextension
Superman

Traps Standing dumbbell upright row
Dumbbell shrug

Lats Bent over rows
Bent over two dumbbell row

Neck Lying face down plate neck resistance
Isometric neck exercise- sides
Isometric neck exercise- front and back


Fridays:
Chest Dumbbell bench press
Incline dumbbell press
Decline Dumbbell Bench Press

Shoulders Dumbbell shoulder press
Front dumbbell raise
Lying rear shoulder raise

Quads Dumbbell squat
Dumbbell rear lunge
Dumbbell lunges

Glutes Flutter kicks
Butt lift
Leg lift

Calves Standing dumbbell calf raise
Knee circles
Calf raise on a dumbbell





What do people think? I basically went through the exercise archive on bodybuilding.com and chose different exercises.
Should I aim for around 12-10-8 reps? I'm aiming for strength. Any tips are much appreciated!

J-Fit

kaji wrote: »

Hi, I want to do a 3 month bulk then a 1 month cut to look fit for when I'm on my hols this summer. I have good knowledge about healthy eating etc as have been a lurker on this forum and other ones but never did anything about it! I'm in mid 20s, 6 ft 2, 192lb.

Here is my new diet-
Meal 1
08:00 Oats with nuts & seeds on them
Whey
Omelette
Yoghurt

Meal 2
10:40 Apple or banana
Yoghurt
Ryvita & cottage cheese


Meal 3
13:00 Bagel- cheese & turkey rasher & mayo


Meal 4
16:00 Pasta, chicken breast, veg
Glass of Milk


Pre workout meal
18:30 Oats
Nuts
Milk
Creatine

Workout 19:30

Post workout meal
20:30 banana
sugary sports drink
whey
Milk


Meal 5
22:30 Crackers & cottage cheese
Whey
Milk
L-glutamine?




Here is my proposed workout routine:
(I'm only using dumbbells)

Sundays:
Biceps Zottman curl
Hammer curls
Concentration curls

Triceps Dumbbell One-Arm Triceps Extension
Tricep dumbbell kickback
Decline dumbbell triceps extension

Abs Airbike
Stomach vacuum
Reverse crunch

Forearms Seated dumbbell palms down wrist curl
Dumbbell lying supination


Tuesdays:
Middle back Bent Over Two-Dumbbell Row With Palms In
Middle back shrug
One arm dumbbell row

Lower back Weighted ball hyperextension
Superman

Traps Standing dumbbell upright row
Dumbbell shrug

Lats Bent over rows
Bent over two dumbbell row

Neck Lying face down plate neck resistance
Isometric neck exercise- sides
Isometric neck exercise- front and back


Fridays:
Chest Dumbbell bench press
Incline dumbbell press
Decline Dumbbell Bench Press

Shoulders Dumbbell shoulder press
Front dumbbell raise
Lying rear shoulder raise

Quads Dumbbell squat
Dumbbell rear lunge
Dumbbell lunges

Glutes Flutter kicks
Butt lift
Leg lift

Calves Standing dumbbell calf raise
Knee circles
Calf raise on a dumbbell





What do people think? I basically went through the exercise archive on bodybuilding.com and chose different exercises.
Should I aim for around 12-10-8 reps? I'm aiming for strength. Any tips are much appreciated!

Firstly, what made you decide on the three month bulk, 1 month cut? What's your body fat?

kaji

Just wanted to have an aim (summer holidays). I thought that it would get me into a routine. I just thought that if I bulked for 3 months, that I might end up looking kinda fat! I'm tall and I'm not really fat. Not sure of bodyfat, but it isn't too high.

Colm_OReilly

I'd focus on getting strong and in shape, rather than bulking and cutting.

Your diet is far too high in carbs on a cursory glance, and your routine is far too busy/haphazd imo.

BobbyOLeary

You're kind of at a loose end here. How much do you weigh now? How much would you like to weigh? Any specific goals you want to achieve in terms of strength?

The goal of "I'd like to be bigger and I'd like to look fit" isn't really that helpful. Weigh yourself, buy a BF% callipers or get it done somewhere. Then work out what you'd like to weigh and what BF% you're willing to put up with. Then workout how much food you're going to eat (hint: it's lots). Typically you want as much protein as you can get and then a lot of nuts and other calorie rich foods on top of that. Nut butters and chocolate covered nuts are amazing, especially if you struggle with large amounts of milk in a day.

I'll repeat it again, specific goals: you weigh 192lbs now, I dunno, I'll guess 17% bodyfat. An example of a specific goal would be 205lbs and a max of 19% bodyfat. Whichever one you hit first you start dieting back to a lean weight. Rinse and repeat. It'll save you from the trap a lot of people fall into of perpetually "being on a bulk".

kaji

Colm_OReilly wrote: »

Your diet is far too high in carbs on a cursory glance, and your routine is far too busy/haphazd imo.

Would have any tips on where I should cut carbs out? I thought it was proetin heavy enough. Als, which workout routines are haphazard?

corkcomp

Colm_OReilly wrote: »

I'd focus on getting strong and in shape, rather than bulking and cutting.

Your diet is far too high in carbs on a cursory glance, and your routine is far too busy/haphazd imo.

exactly what he said.

also, are you very sure one month is enough to cut excess fat from three months of bulking?