Completely Confused !!

[abhijit]

Hey Guys ! A big hello from a newbie

OK here's the scenario ... i just realised that I have been un-healthy for a long time and have started working out in the Gym (1 week but plan to stick on it !!) I have read just about enough on the forum to understand that I have to do something with my diet alongwith my workout.

The confusion lies here : What is the difference between Cutting and Bulking ? Like why would anyone want to gain weight ?

I was initially 198 lbs but due to some crazy eating habits and a dance routine I shed to almost (currently) 158 lbs. Now I wanna use this fall of weight to get a body which i could shamelessly swim in (atleast not show my paunch around which is still there). Should I go for bulking or cutting ? coz though I would like to have cuts I dont know if my weight will be enough for that... Also I am 5 feet 9 inches tall ! My Body Fat % is 15% (approx) and John's BMR calculator says "Your Base Metabolic Rate (BMR) is in the area of 1741 (Harris-Benedict formula) and 1922 (Schofield formula) calories per day. "


Please do help me out ... Also if somebody could suggest how I should build up muscles and give them shape ( or a workout that you know has worked for you ) then please do suggest me!

[Deviation]

Cutting = Trimming excess body fat down to a certain %. Usually done with a carb restriction of some sort, calorie deficit, etc.
Bulking = Adding muscle (hopefully). Involves a calorie surplus.

People "bulk" to help add mass. If someone is around 6' tall and only weighed what you weigh, they'd be pretty skinny. Sure you'd see muscles, but you'd be hard pressed to tell them from the bones.

People cut to bring out their muscles. Typically after they've done a bulk. When you bulk, you tend to gain fat as well.

Since you're new, you might want to check out StrongLifts. It's easy to follow and will get you in the right direction. You can always go to another program once you learn your way around.

[OptikaNET]

There is a "myth" that you have to put on muscle and fat at the same time (ie "bulk"), then "cut" to lose the fat, in order to grow and this is prevalent in the Bodybuilding community.

More modern research shows that eating right and exercising smart can allow you to add lean-muscle mass without gaining the fat at the same time. Progress may be slower, but without the need to "cut" later, it is possible to maintain a "beach ready" physique all year round (instead of just in "competition season").

What it comes down to is this; to lose fat you need to eat less calories than you burn in the day. To gain muscle you need to get sufficient protein to stimulate muscle-growth and have enough calories that you your body doesn't burn protein for energy. If you are trying to gain mass then you need to eat more than you burn (to lose mass you need to burn more than you eat).

So eat healthy foods, lots of fruit and vegetables. Eat good protein sources like Chicken/Turkey, Fish, Eggs, lean meat, pulses/beans, nuts etc. Get good fats from oily-fish and fruit/vegetables like Avocado etc. Keep you fat intake low, keep a watch on your carbohydrates and try to get your carbs from whole-grain sources. Try to avoid over-processed foods, trans-fats, sugary drinks etc.

A calorie tracker like MyFitnessPal can be useful and is used by many people on this forum.

Kind Regards
Dave

[Ackley]

That is not a very big deal mate,Bulking is weight gaining,and cutting is losing belly fat.You don't need to be worried about it anymore.
Take things easily.And maintain your diet avoid junk food and fast food eat food which is low in calories and fats.Eat vegetables and fruits.All the best