[FitnessModel45]

Hello Dungeon,
I've been a member on BBDungeon for a while now but this is my first time posting. I'm currently 19 years old and I've been training for almost 6 years now. I weight about 155 lbs @ 5'8" right now. I'm a bit of a hard gainer because of my asian genes lol. This is my current diet/shedule:
7:30 - 1 cup oatmeal
- 1 banana
- 6 egg whites
- 1 glass of 1% milk
- serving of bcaas
10:00 - 1 can of tuna and 2 slices of whole wheat bread
- 1 serving of broccoli
12:00 - 1 apple, and 2 slices of w.w. bread w/natural
peanut butter
-1 CLA supplement
1:30 (preworkout) - 1 scoop protein powder w/water
2:00 - workout
3:10 (postworkout) - 2 scoops of protein
- 60g of dextrose
4:00 - 1 cup whole wheat pasta w/1 can of tuna
6:00 - 1 fillet of salmon
- 1/2 cup of brown rice
- 1 serving of broccoli
- 1 CLA supplement
8:00 - 1 medium piece of chicken breast
- 1/2 cup of brown rice
- 1 serving of broccoli
10:00 - 1 can of tuna w/1 glass of 1% milk

My training schedule:
Mon - back/traps/calves
Tues - 1/2 hour jog in the morning, 1 hour of swim at night
Wed -1/2 hour jog in the morning
-Legs and calves
Thurs - chest/biceps/abs
Fri - 1 hour swim at night
Sat - rest
Sun - shoulders/triceps/abs

I'm having a little trouble with posting pics but I will add a pic in my profile, I would like to know if you guys think I should bulk or cut. Also, I would like any ideas towards modifying my diet or training depending on if you think I should bulk or cut. Feel free to say what's on your mind, I appreciate all replies. Thanks.

[Thomas_Rivera]

Bulk. You'r definately not at a bad place body fat percent wise so I would bulk if I were you.

[FitnessModel45]

Hi Thomas, I'm not sure of what my body fat percentage is but I seem to be able to grab a fair piece of skin fold at my lower ab region; should I get rid of this first? If you think I should still bulk despite the skinfold on my lower abs, what should I do to change my diet and training? Would it still be okay for me to jog and swim on certain days?

[sweeping lats]

you really need to bulk, like he sais you are at a good place. there is absolutly no reason to cut then bulk it is counter intuitive.... at 5 8 and 155 you should be able to put on alot of weight use salmon instead of tuna, and a wt gnr instead of protein shakes. simple ways to keep your diet stable but add really good needed calories

[mugget]

yeah i'd go with what the others are saying - definitely bulk.

i've got a bit of those asian genes as well. i was finding it difficult to make decent steady gains for a long time. i had pretty much the same diet as what you've got - i had all the protein i needed, but didn't have as many carbs as i needed. i started using a weight gainer shake as well as a shake with higher fat content just before bed, as well as eating more carbs and the gains are coming now.

basically you need as many calories as you can get. lots more carbs, maybe switch from water in shakes to milk (more calories).

i think this is especially true if you're a hard gainer. don't worry about putting on a bit of body fat. to gain weight you need to do it in big chunks at a time. but then once you do reach your next 'weight set point' you body will keep that weight pretty much regardless of bodyfat percentage, so you can 'grow into' the weight gaining muscle and losing bodyfat.

[rIPPDUP]

bulk for a couple months then cut bud.

[cook82]

if you can see your top abbs, (which you can ) you can bulk if you cant see you top abbs then you shouldnt, thats always a good rule of thumb. speaking of rule of thumb anyone know where that saying came from? rep points if someone knows if I dont here from anyoone I will post the answer

[Freak]

The earliest citation comes from Sir William Hope’s The Compleat Fencing-Master, second edition, 1692, page 157: "What he doth, he doth by rule of thumb, and not by art"[2]

The notion that the "rule of thumb" was a law that limited the width of a rod that a man may use to beat his wife has been partially discredited. Wife beating has been explicitly illegal in British law since the 1700s, and has never been legally sanctioned in America.[3] However, at least four judges and other legal authorities from 1782 to 1897 have referred to the bogus law in spite of the fact that it never existed.[4]The non-law gained popularity after feminist Del Martin wrote in 1976:

Our law, based upon the old English common-law doctrines, explicitly permitted wife-beating for correctional purposes. However . . . the common-law doctrine had been modified to allow the husband 'the right to whip his wife, provided that he used a switch no bigger than his thumb'--a rule of thumb, so to speak.

[cook82]

Originally Posted by Freak

The earliest citation comes from Sir William Hope’s The Compleat Fencing-Master, second edition, 1692, page 157: "What he doth, he doth by rule of thumb, and not by art"[2]

The notion that the "rule of thumb" was a law that limited the width of a rod that a man may use to beat his wife has been partially discredited. Wife beating has been explicitly illegal in British law since the 1700s, and has never been legally sanctioned in America.[3] However, at least four judges and other legal authorities from 1782 to 1897 have referred to the bogus law in spite of the fact that it never existed.[4]The non-law gained popularity after feminist Del Martin wrote in 1976:

Our law, based upon the old English common-law doctrines, explicitly permitted wife-beating for correctional purposes. However . . . the common-law doctrine had been modified to allow the husband 'the right to whip his wife, provided that he used a switch no bigger than his thumb'--a rule of thumb, so to speak.

nice freak reps to you

[FitnessModel45]

Hey guys, I appreciate all the replies and I'll take your advices on deciding to bulk. I was just wondering if anyone could rate my diet for bulking though. Should I keep it the same or should I change it? And also, is it okay for me to swim and jog on the days I stated WHILE bulking?

[YM123]

make sure get around 1 - 1.5 grams of protein per lb of bodyweight and 2 - 3 grams of carbs per lb of bodyweight. try to limit the amount of fat but don't completely disregard it. get it from good sources such nuts, olive oil, flax oil etc

[kbulava85]

Originally Posted by cook82

if you can see your top abbs, (which you can ) you can bulk if you cant see you top abbs then you shouldnt, thats always a good rule of thumb. speaking of rule of thumb anyone know where that saying came from? rep points if someone knows if I dont here from anyoone I will post the answer

That's a good way to put it