What would you do?

[AcDcTeK]

I am coming to the end of my 12 week transformation. (Natural). I am trying to decide between three different approaches. I cut down from a horibly out of shape 234lbs. 20%+BF to around 200lbs 12-13%BF. and I should be at around 195lbs. 12%BF by 8/13/07 which is the end of my twelve week goal. If I cut down to 185 I should be at a low enough BF% to have decent abs(8%) but I dont know if I would like the size and I wouldnt mind staying at 195-200lbs. Lets just say my next goal would be 195-200 with 6-8%BF.

Should I cut to 185lbs and then try to build up from a very lean body?
Should I change my workout from high rep supersets to a lower rep heavier weight workout and try to maintain weight at 195lbs (3000calories for me to maintain)?
Should I increase to 3500 calories bulk up to 200+lbs with heavy lifting then cut again?

If I should continue cutting I am not stopping at two weeks but with any other new plan I am going to take two weeks off and then start a new 12 week program.

What would you do and why would you do it?

[sorel_C]

Pick what you want the most, hard abs, or a bulky body,,. if its hard abs,, continue your regular workout( maybe, dont know your routine) and focus on maintaing the muscle mass while stripping off the fat,, BTW congrats on your Transformation,, got any pics to show?

[Big]

Really there are 2 different lines of thought on this, and I'm not sure either one is wrong. Some (most) people I know bulk to a little over their target weight, then cut down to the weight they desire, where others cut down to below their target weight then concentrate on putting on lean mass. Personally I prefer option 1, but the important this is to find what works for you, everyone is different.

[WelshWarrior]

suck it and see
I like to keep it lean and mean
Some think bigger is better

[AcDcTeK]

Thanks everyone for the advice. I dont have any pics now cowboy but I plan on taking some along with measurments next Monday. I will post them then. I guess I am going to keep on cutting. I wanna see what I look like lean. I have never done it before. I have this pesky strip of fat on the lower part of my chest muscles that runs under my arm pits. I hope its not gyno. I did a bottle of 1-TJuice that I got from GNC back in late 2003 when they were still leagal. Didnt do PCT because I didnt know any better. Any advice on improving this area. I will post my diet and work out for you guys to evaluate.

[AcDcTeK]

Protein Carbs Fat Calories

5:15 AM

Protein Shake
P46 Car4 F3 Cal210
5:30 AM

4 Egg Whites P16 Car0 F0 Cal60
Grits(1 cup) P3 Car31 F0 Cal145
2 Water P0 Car0 F0 Cal0
CLA P0 Car0 F2 Cal20

9:00 A.M.

Tuna (5oz.) P32 Car0 F5 Cal180
Banana P1 Car27 F1 Cal105
1 Water P0 Car0 F0 Cal0

11:00 A.M.

Fish Fillet (6oz.) P34 Car0 F4 Cal160
Fish Fillet (6oz.) P34 Car0 F4 Cal160
Potatoes (1 cup) P4 Car35 F0 Cal170
1 Water P0 Car0 F0 Cal0

2:00 P.M.

Protein Shake P46 Car4 F3 Cal210
1 Water 0 P0 Car0 F0

3:00 P.M.

Rice Cake (1) P1 Car7 F0 Cal35
Peanut Butter P8 Car6 F16 Cal210

5:00 P.M.

Chicken Breast P54 Car0 F6 Cal280
Rice (1 cup) P4 Car50 F0 Cal225
Broccoli (1 cup) P6 Car10 F0 Cal50
1 Water P0 Car0 F0 Cal0



TOTALS P289 Car174 F44 Cal2220



Protein 289 57%
Carbs 174 34%
Fat 44 8%


The above is my cutting diet. I drink 4 protein shakes on workout days at with only one scoop. the extra two sandwich my workout.

[AcDcTeK]

Here is my workout.

MONDAY

LEGS

1.Leg Extensions(Machine) 20-15-15 3sets
2.Lunges(Dumbell) 20-15-15 3sets
3.Squats(Machine) 20-15-15 3sets
4.Leg Curls(Machine) 20-15-15 3setssets
ALWAYS WARM UP LEGS PRIOR TO WORKOUT



WEDNESDAY
BACK AND SHOULDERS
1.Lat Pulldowns Forward(Machine) 20-15-15 3sets
2.Lat Pulldowns Reverse(Machine) 20-15-15 3sets
3.Lawnmower Pulls(Dumbell) 20-15-15 3sets
4.Reverse Flys(Machine) 20-15-15 3sets
1.Front Raises(Dumbell) 20-15-15 3sets
2.Overhead Press(Dumbell) 20-15-15 3sets
3.Seated Row(Machine) 20-15-15 3sets
4.Shoulder Shrugs(Dumbell) 20-15-15 3sets
Work ABS with various machined crunches. 3 sets of 20.

FRIDAY

CHEST AND ARMS
1.Declined Press(Machine) 20-15-15 3sets
2.Flat Press(Machine) 20-15-15 3sets
3./4. Fly Flat & Incline(Dumbell) 20-15-15 3sets
5.Push Ups 20-15-15 3sets
1.Tricept Pushdowns(Machine) 20-15-15 3sets
2.Tricept Kickback(Dumbell) 20-15-15 3sets
3.Tricept Extensions(Dumbell) 20-15-15 3sets
4.Bicept Curls(Dumbell) 20-15-15 3sets
Work ABS with various machined crunches. 3 sets of 20.


1. All workouts should last one hour with weight training and cardio combined. They usally last 40 to 45 minutes. 15 to 20 minutes of cardio.
2. Perform 12 sets per muscle group.
3. Workout in supersets.
4. If working out 5 times a week go Chest(ABS), Back, Legs, Shoulders, and Arms(ABS).
5. Always stretch muscle being worked in between each set.
6. Drink two 16oz. Waters during workouts.

[Doc.Sust]

Really there are 2 different lines of thought on this, and I'm not sure either one is wrong. Some (most) people I know bulk to a little over their target weight, then cut down to the weight they desire, where others cut down to below their target weight then concentrate on putting on lean mass. Personally I prefer option 1, but the important this is to find what works for you, everyone is different.

imo, this by far is the better approach