Laxmasta...what next?

I've been cutting for about three weeks, and got down to 187 and about 11% (only measured at 1 site). What should I do next? Clean bulk, lose more weight, or dirty bulk? If bulk, what areas should I focus on?

O and if is pertinent: I am doing a carb cycle with hypertrophy 1 (NROL)

PIC

Weight: 179.6
Currently: bulking
BF%=11

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you cant link pictures from your desktop man

haha yeah thanks I am having trouble getting the file to be the right size now i'm working on it.....

*EDIT* Got It!

Weight: 179.6
Currently: bulking
BF%=11

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First off, goals?

Current Supplements: Multi, Whey, Caffeine, BCAA, Vitamin C, Calcium
Current Cycle: Strength

"Do not go where the path may lead, instead go where there is no path, and leave a trail."

o, right. Ultimately I would like to get up to about 210 with <7% bodyfat, but right now I am trying to get to about 200 <8 for the summer. I am 6'2" I should also mention.

Weight: 179.6
Currently: bulking
BF%=11

ON Whey Protein
MHP Probolic SR (Casein)
Xtend
Green Mag

Hmm. If you're trying to hit 200, then clean bulk to it and then cut down hard. I'm not going to be nice, if this was the after product of your cut, it wasn't clean enough or your cardio wasn't up to par. Clean bulk it up to the desired weight, and once there, change everything and cut hard and be strict.

Current Supplements: Multi, Whey, Caffeine, BCAA, Vitamin C, Calcium
Current Cycle: Strength

"Do not go where the path may lead, instead go where there is no path, and leave a trail."

alright yeah...I started the cut at 192, 15% bf and it has only been 3 weeks, but yeah I did no cardio and if I continued to cut I would have started up cardio this week. My diet was pristine: I even cut out whole wheat bread. My only carb sources were brown rice, oatmeal, and broccoli. I am an endomorph to the extreme, and the only reason why I am considering bulking is that I am uncertain as to whether or not 175 lbs at 6'2" would be too skinny.

And as to my goal, 200 under 8 now seems a little unrealistic. I really just want to be in the single digits for bodyfat, and a little bigger. I need a six pack for summer.
Thanks so much for the input though!

*EDIT* I should also mention I had bronchitis last week so I could only lift 3 days without really stressing myself

Weight: 179.6
Currently: bulking
BF%=11

ON Whey Protein
MHP Probolic SR (Casein)
Xtend
Green Mag

Bulk my brother. Oh and listen to pearljammer he's one smart son of bitch.

"In heaven, all the interesting people are missing." Friedrich Nietzsche

"Time you enjoy wasting, was not wasted" John Lennon

Since your an endo, cardio should be a staple in your routine. It's your choice whether to bulk or not. During a cut, cardio should be implemented to start 3X's a week to sometimes 6-7X's a week. Depending upon metabolsim among other genetic concerns. Why did you drop whole wheat bread? High fructose corn syrup? There's not really alot in them if you get a solid bread company, as well as it being a low glycemic carbohydrate as well you can have it. If cutting, ramp the cardio to high gear and tweak your diet a bit cause you should be able to have more than you think. Also, get the lifting routine perfect and stay in the 8-12 rep range. Tip: During cuts, after the first compound movement, I use supersets to get the heart pumping. Up to you whether you give it a try or not, see what happens if you're curious.

Current Supplements: Multi, Whey, Caffeine, BCAA, Vitamin C, Calcium
Current Cycle: Strength

"Do not go where the path may lead, instead go where there is no path, and leave a trail."

alright thanks alot guys. Kingyoto I really appreciate the input but i neglected to mention that I am going to cancun in a couple weeks, so getting shredded would be more of a priority right now. Thanks for all of the tips, too pearljammer. Yeah, the workouts I am doing are:

Upper:
Incline dumbbell press supersetted with seated row
db military supersetted with pulldown
close-grip bench supersetted with high pull
3x20 ball crunches

Lower:
Squat
Deadlift shrug
Bulgarian split squats supersetted with step-ups
3x20 leg-lifts

I lift four times per week, and I alternate the rep ranges from: 5x5, 4x10, 3x15 (this routine is hypertrophy 1 from the New Rules of Lifting)

I will start HIIT after my upper-body workouts as well as one other day during the morning. I will continue carb-cycling, seeing as how I lost some brain function while on keto.

Any input?

Weight: 179.6
Currently: bulking
BF%=11

ON Whey Protein
MHP Probolic SR (Casein)
Xtend
Green Mag

Drop to 170. Then after summer and it gets colder, then you can clean bulk. Ways to drop bf:
 
HIIT 4-7 times a week
Clean Diet
Regimented Lifting Routine
Rest
Water
Maybe a stimulated supplement depending upon intensity and energy level
BCAA
EFA
Multi-vitamin
Whey(Obviously)
 
...Get psyched.

Current Supplements: Multi, Whey, Caffeine, BCAA, Vitamin C, Calcium
Current Cycle: Strength

"Do not go where the path may lead, instead go where there is no path, and leave a trail."

alright, thanks so much man!

Weight: 179.6
Currently: bulking
BF%=11

ON Whey Protein
MHP Probolic SR (Casein)
Xtend
Green Mag

No worries, anymore questions throw'em up or send me a PM.

Current Supplements: Multi, Whey, Caffeine, BCAA, Vitamin C, Calcium
Current Cycle: Strength

"Do not go where the path may lead, instead go where there is no path, and leave a trail."

i think you should bulk with cardio at the end of diet, but depends what your goals are, mine are to put on some muscle mass and be toned by summer so i'm bulking......

id recommend for you to Bulk and cardio on off days


and u arent 11% body fat, as people with 11% have stomach definition and somewhat toned arms, your probably 15-16%

yeah thats what i was figuring...i had some bogus trainer test me......

Weight: 179.6
Currently: bulking
BF%=11

ON Whey Protein
MHP Probolic SR (Casein)
Xtend
Green Mag

i hate to break it to u but your not going to get ripped in 2 weeks.  If you want to look best for cancun id say cut for another two weeks and begin a bulk when you come back.  It takes time to build muscle.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

I agree with PearlJammer, if you want to look lean, you've got at least 20-30 pounds to lose. If you look at my picture thread, you can see I was in a similar place to you last year, and I spent half of last year cutting down 30 pounds and I still didn't get my six-pack (though I have high hopes for this year.) I think you'd be more satisfied cutting rather than bulking at this point, but it does take time.

My Journal: Jheft's Heftorium

"It ain't what you don't know that gets you into trouble. It's what you know for sure that just ain't so." -- Mark Twain

yeah, i am going to continue with a more strict carb cycle and add in some cardio this time around. I more would like a six pack for the summer, as i know it will be very, very hard to get that lean in a couple of weeks. I knew something was fishy when my trainer told me i had 11% body fat after a nigh-3-year bulk haha...I went from 125 lbs, 5'8" to 195, 6'2", and I had a feeling quite a bit of it was fat.

*edit*

and Jheft...that is some SERIOUS progress man. Awesome job. Thats basically where I want to be...I don't know how long it will take to get there, but thanks much for the inspiration.

Weight: 179.6
Currently: bulking
BF%=11

ON Whey Protein
MHP Probolic SR (Casein)
Xtend
Green Mag

I get yah evrybody wants to be lean I wish you luck my brother.

"In heaven, all the interesting people are missing." Friedrich Nietzsche

"Time you enjoy wasting, was not wasted" John Lennon

ORIGINAL: jheft

I agree with PearlJammer, if you want to look lean, you've got at least 20-30 pounds to lose. If you look at my picture thread, you can see I was in a similar place to you last year, and I spent half of last year cutting down 30 pounds and I still didn't get my six-pack (though I have high hopes for this year.) I think you'd be more satisfied cutting rather than bulking at this point, but it does take time.

Dang I never saw that thread looking good there (no homo) haha

"In heaven, all the interesting people are missing." Friedrich Nietzsche

"Time you enjoy wasting, was not wasted" John Lennon

thanks guy

Weight: 179.6
Currently: bulking
BF%=11

ON Whey Protein
MHP Probolic SR (Casein)
Xtend
Green Mag

HIIT will make some big changes!!

yeah it already has!

Okay so I started out doing HIIT four days a week at 20 minutes a session, each time after lifting weights (the latter which I did for about 40-45 minutes). I have been carb cycling, but have not used any high carb days. I usually do two days at low carb (my bodyweight in carbohydrates), where I have an apple and 1 cup of oats first thing in the morning, 1 cup of brown rice with my lunch (becasue I lift shortly after), and two bananas post workout for my carbs for the whole day. My protein usually comes in really high, around 250g, and the rest is fat from peanut butter, fish oil, and olive oil. I started eating at about a 700 calorie deficit (according to fitday.com) per day, and have gradually wokred down to slightly less than a 1k deficit (to accomodate for my metabolism lowering). I weighed in this morning, three weeks after i began, and am down to 180.6 from 187.

here are my updated pics:
Front
Side

O...and could someone give me an estimated bodyfat%. And is it a smart idea to say, keep cutting for another 2 weeks until i go on vacation, and then begin a clean bulk (won't be hard because that's lacrosse season). Thanks!

Weight: 179.6
Currently: bulking
BF%=11

ON Whey Protein
MHP Probolic SR (Casein)
Xtend
Green Mag

damn u look a lot less than 180 to me

yeah dunno i'm wicked tall (6'2" so it might appear that way. do you think i should start clean bulking asap then or what?

Weight: 179.6
Currently: bulking
BF%=11

ON Whey Protein
MHP Probolic SR (Casein)
Xtend
Green Mag

any other input on the new pics, anything I should work on, or my cutting plan/diet/cardio?

Weight: 179.6
Currently: bulking
BF%=11

ON Whey Protein
MHP Probolic SR (Casein)
Xtend
Green Mag