Cut or Bulk? ZMA? Routine Advice,--> Pictures Provided

[rc2ucsb]

I am male and 22 years old. I lost the weight in July and August of 2000. I weighed 197 with 27%bf. I now weigh 155 and am 5'6. I have kept it nearly all off. I did gain 10lbs 7 months ago while on strike and nursing a shoulder (AC Joint Seperation) injury. My shoulder has prevemnted me from doing any crazy bench. I can really only do incline, havent tried any decline.

I have been gettting mixed messaged so I decided to provide pictures so you can all assess where I am and what I should do.

Here are some pics of me. The titles should speak for themselves. I looked a bit better 11 days ago before I ate like crap at my parents 25th anniversary and on a end of class party. I feel I have left over fat from dropping 40 lbs, what do you think?

Do you feel bulking is a good idea or should I up cardio and use the weights to burn the fat? What kind of cardio should I do? Before or after I lift? On an empty stomach or should I down a protein shake before? I lift by9 in the morning, what should I eat before? Is taking protein with non-fat milk alright?

The pics may also help by answering if I should use ZMA, Ab-Solved or Sesathin. What supplement if any do you feel I should take? I am on nothing right now except protein. My diet is pretty good. For the past month it has been getting better. I eat egg whites and oatmeal in the morning, steak or chicken or fish for lunch and dinner. I eat a lot of peanuts and some walnuts but peanuts taste better. I put splenda and sweet n low on my walnuts, is that good?

My goals are to see my abs and not have to always keep my stomach tight, sucked in. Like the photos show, 2 are me relaxed and other 2 are me sucked in which is how I am during the day. Big shoulders, back, and tris would be cool. I dont know about my chest since the injury, I should get it xrayed again to see.

Thanks
Ryan

http://www.digistash.com/showalbum.php?aid=1047&uuid=1220

the LINK above works, please check it out and let me know

http://www.savepic.com/freepicturehosting/is.php?i=182356&img=Sucked_in_Front.jpg
http://www.savepic.com/freepicturehosting/is.php?i=182354&img=Front.jpg
http://www.savepic.com/freepicturehosting/is.php?i=182357&img=Sucked_in_Sideways.jpg
http://www.savepic.com/freepicturehosting/is.php?i=182355&img=Sideways.jpg
http://www.savepic.com/freepicturehosting/is.php?i=182353&img=Flexed_Somewhat.jpg
http://www.savepic.com/freepicturehosting/is.php?i=182352&img=Flab,_Left_Overs.jpg

 

[Lord_Suston]

post up you whole routine, do you do cardio??? what are your long-term goals. do you have problem squating or deadlifting??? all these thing are needed to be taken into consideration

 

[rc2ucsb]

post up you whole routine, do you do cardio??? what are your long-term goals. do you have problem squating or deadlifting??? all these thing are needed to be taken into consideration

I enjoy squating and deadlifting.

back and chest Day 1
3 sets of 10 X's 3 exercises for each followed by 20-30 min of running after
deadlifts, lat pulls, bent over dumbell pulls
incline becn and pushups

shoulders and legs Day 2
3 sets of 10 X's 3 exercises for each followed by 20-30 min of running after
squats, leg press, and lounges
shoulder press, dumbell press, upright rows

Bis and Tris Day 3
3 sets of 10 X's 3 exercises for each followed by 20-30 min of running after

I sometimes do my cardio before I lift. Should I try the HITT style cardio instead for fat loss?

Rest a day Day 4

Repeat

I would like to burn as much fat as I could. I am small guy so packing on a ton of muscle is not necessary, I like wearing medium size shirts. However, I would like to get to a point where I dont have to worry about every little thing I eat.

 

[Tom Treutlein]

Well, HIIT would be optimal for fat loss. In the end, total calories burned is all that matters.

Don't train three days in a row. Your CNS needs time to recover. Try not to train two days in a row, if possible.

Many people have had success with HST for packing on some mass and losing weight at the same time. Or at least maintaining any current muscle size, while decreasing bodyfat. Won't give you much strength though, so not sure if that's your concern.

Check out the diet board for good ideas on diets to use. A CKD may be in order, to shed weight as quickly as possible.