Hey BBM team,
I am currently on a cut and my stats are: 76.2kg, 5 feet 8 , 33.5 inch waist and around 20% bodyfat. I am planning to go to 70kg so my waist will be under 32 and then bulk with a 1kg per month surplus. As of now i want to get jacked at around 80-90kg with 15% bodyfat and be really strong. Given my current stats, how would you go about this in the next 10 or so years? F.e would you cut till 32 than bulk to 34 than continue the cycle untill you reach a physique you like? Would you focus on the powerbuilding template or keep on alternating between powerbuilding and strength? How would you approach this if you were in my situation?
Danny,
It’s difficult to lay out a 10-year plan in a forum post, but here are some general ideas that I think are useful:
- Maintain a waist circumference under ~34" for life
- Cycle periods of weight gain (surplus, moderate protein, higher carb and fat) , maintenance (moderate protein, moderate carb and fat) , and weight loss (high protein, reduced carb and fat) in a way that generally coordinates with training volumes. There are many viable programming options here depending on what training outcomes are important to you at any given point
- During periods of weight gain, aim for 1-1.5kg gain per month. During periods of weight loss, aim for 2.5% loss per month
- There are many viable programming options here depending on what training outcomes are important to you at any given point. I wouldn’t expect a huge difference between the two templates, a little more strength on Strength I and a little more hypertrophy on Powerbuilding I.
-Jordan
3 Likes
Thank you!
I think i will keep my waist inbetween 30 - 34 for now while cutting and bulking. I really did not like having a 35 inch waist. I assume that is okay. Do you think i should make the 30 lower or am i just overthinking this?
Also when would you recommend to maintain besides when desired physique is obtained? Do i need to f.e maintain for a week after cutting?
Is it okay to surpass that 2.5% per month weight loss? I am currently 76kg and thats only 2kg per month. I find it easy to loosing 3-4kg a month. What is considerd a high amount of protein, i consume at least 1g/lb and usually 1.1g per lb of bodyweight. Should i be looking to increase this?
Also kinda a weird question but i am currently cutting and wondering when i will get abs/veins. Im 76kg with 32.5-33 inch waist and 172cm (Navy bodyfat 18%). I have got only one more vein to show more whilst my cut and can basically see my top abs in good lighting. Is this normal or am i just undertrained in the sense i need to train smart and eat smart for longer?
Danny,
I think 30" is fine for a lower bound on WC.
I think maintenance length is specific to the individual, but I’d be thinking more like 4 weeks or so.
You can go faster if you want on weight loss, but I think you run the risk of losing more muscle mass.
We have many resources on protein intake on our website, podcast, youtube channel etc. 1.6-3.1g/kg/day is the recommendation. Sounds like you’re fine.
You need to be much leaner to have fully visible abs. Usually somewhere around 10%.
If you need specific help, we are available for 1-on-1 coaching 
-Jordan
1 Like
Thanka for the help, i am currently 17 and if i recall correctly you need to be 18. I think in a year or 2 ill consider 1 on 1 coaching:)
Sounds good!