Hi,
I am trying to bulk up right now; I need to know if I can follow a 3 day bulk up and 3 day cutting up cycle; meaning for 3 days i work out real hard, then i maintain and work out to reduce the flab (do more cardio), continue for at least 3 weeks like this ... will it work?
No. You can't. In fact, that is the single WORST way to do anything except if you're trying to do nothing at all, in which case, you're doing exactly the right thing.
It is categorically impossible to "gain weight" and "lose weight" at the same time. While you are trying to "gain" muscle and "lose" fat, the fact is you can not do them at the same time. While any work-out may reduce your fat content, you cannot single-mindedly chase after weight loss while trying to put on weight. One requires you to eat more than you usually need, while the other requires you to actually consume exactly-to-slightly-less than what you need.
If you want to "bulk up" you need to work out LESS days, fewer reps but with substantially heavier weight than you think you can do. Tearing muscles and consuming a substantial amount of calories is the only way to do this.
I'm currently "bulking up" and I work out three days a week. While no person in their right mind would ever suggest giving up cardio, you'll find that you cannot tear muscle on one day, and engage in riggorous cardio the next day. For starters you need to rest, feed and heal those muscles. Just as importantly, if you truly do a good "bulking" work out, you'll be way too sore to actually do any good cardio.
If you do some digging, you'll inevitably come across a number of work-outs. Nobody except a physical trainer and YOU can tell you online or over the phone what is the best regiment for your goals and body type. Don't listen to the hype and don't fool yourself into believing that you'll get the results you want within EVEN the first year. You'll see progress, but you'll never "reach" your goal (most people don't) so put it out of your mind. It's a never ending process.
My current work-out is called "Push, Pull, Leggs" because of how it works. Some people like it, some don't. It's a very popular work-out within the body building community.
The KEY is 5x5, which means: five reps done in five sets (again, this is what is found to work the best, and what I've found works amazingly well for me). You should be pushing yourself to your limits and beyond or you'll never put much on.
Day 1: PUSH
Run - 5 to 10 minutes (warm up)
Barbel Bench Press
Dips (done properly: so get help in using the proper form)
Standing Overhead Press
Dumbel Rear Lateral Raises
Day 2: PULL
Run - 5 to 10 minutes
Compound Deadlifts (not stiff leg, squatting, and lifting with arms and legs)
Bent Over Row
Pull Ups
Curls
Day 3: LEGS
Run - 5 to 10 minutes
Squats (again, done properly, you need to have perfect form or you'll do damage)
Lunges
Calf Lifts
When I start to "cut" in February, I'll still do the "Push, Pull, Leg" routine, but I'll cut the weight, switch to "10x3" sets, add 10 minutes of stair climber at the end of each of my "resistance" days, and I'll add two days of pure cardio for a total of five days of work out. My cardio days will consist four exercises: Run, Skipovers, Crunches and Stair Climber.
You should invest in a few sessions with a personal trainer.
~String
... but seriously, like 3 weeks of bulk up and 3 weeks of cut down would still be possible, btw, My muscle gains are amazingly easy to get ... without much fat gain (sounds weird but thats the way it is).