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Started By
Message
Advice needed for my bulk
Posted on 6/29/17 at 1:41 pm
Posted on 6/29/17 at 1:41 pm
Hey guys, ive posted before but a quick recap- 36, 5'10.5/162 lbs now, i use to be 220 and got down to 145 a by just doing cardio. I started an aggressive weight routine back in August and have changed it a few times since to put some meat back on me.
I dont like weighing myself much due to the mental hurdle of gaining weight when i worked so hard to lose it.
My goal is 175. last weigh in was April 14 and i was 159 and 10% BF. I weighed in yesterday and i was 163 and 12.2% BF.
i am concerned that ive gained too much BF in 10 weeks and curious if i should cut back on my calories or continue to up there to get more size and strength?
Id like to get bigger and have 10-15 lbs more to go. My waist size hasn't gotten bigger and i still feel good, but this has messed with me mentally.
FYI im at 3150-3200 calories a day. Lift 4 days and run 2 per week.
Any help is appreciated. I like to eat and im afraid im going to have to cut back now with the fat gain.
I dont like weighing myself much due to the mental hurdle of gaining weight when i worked so hard to lose it.
My goal is 175. last weigh in was April 14 and i was 159 and 10% BF. I weighed in yesterday and i was 163 and 12.2% BF.
i am concerned that ive gained too much BF in 10 weeks and curious if i should cut back on my calories or continue to up there to get more size and strength?
Id like to get bigger and have 10-15 lbs more to go. My waist size hasn't gotten bigger and i still feel good, but this has messed with me mentally.
FYI im at 3150-3200 calories a day. Lift 4 days and run 2 per week.
Any help is appreciated. I like to eat and im afraid im going to have to cut back now with the fat gain.
3
Posted on 6/29/17 at 2:13 pm to dallastiger55
lsu777 has given me great bulking advice in the rapid fat loss support thread. I think we should create a bulk thread just to keep that thread on topic. Change the topic title and lets make this an all encompassing bulk thread.
I am going to start the Jim Wendler Building the Monolith program on July 9.
I am going to start the Jim Wendler Building the Monolith program on July 9.
Posted on 6/29/17 at 2:27 pm to dallastiger55
eat lots of protein, lots of protein. pick one of wendlers, greyskull, medcow programs and eat lots of protein.
best bulking programs I know of are wendlers 531 BBB challnege, 531 building the monolith, greyskull LB focus and madcow.
Shoot to gain about .5 to .75 lbs per week over a 2 week rolling average.
Dont neglect conditioning.
Carb cycle and caloric cycle as needed to keep from gaining too much fat.
to sum it up
1) eat lots of protein(close to 2x BW)
2) eat in a weekly caloric surplus with most calories on lifting days and most calories on those days coming post workout.
3) Pick a program that focuses on getting strong as shite on the main compound lifts.
4) dont neglect conditioning
5) if it goes in your mouth, track it. Adjust as needed to control fat gain.
best bulking programs I know of are wendlers 531 BBB challnege, 531 building the monolith, greyskull LB focus and madcow.
Shoot to gain about .5 to .75 lbs per week over a 2 week rolling average.
Dont neglect conditioning.
Carb cycle and caloric cycle as needed to keep from gaining too much fat.
to sum it up
1) eat lots of protein(close to 2x BW)
2) eat in a weekly caloric surplus with most calories on lifting days and most calories on those days coming post workout.
3) Pick a program that focuses on getting strong as shite on the main compound lifts.
4) dont neglect conditioning
5) if it goes in your mouth, track it. Adjust as needed to control fat gain.
Posted on 6/29/17 at 2:52 pm to dallastiger55
I do not like a general approach to weight gain. My approach is to actually lift like you normally do and find maintenance by trial and error. Everyone is different. Measure your bodyfat the same way every day during this time and track weight everyday. Then average out during the week. If you stayed pretty much the same, that is your maintenance. Next add in 200 calories a day or keep rest days on maintenance and up your calories intake proportionally on lift days. Track that again like you did maintenance. If you gained .5 pounds in average for the week, stay there. If more, decrease a little bit.
Posted on 6/29/17 at 2:59 pm to Hu_Flung_Pu
Thanks for the replies
So based on my post and situation would you add more calories or cut back given that I've gained 4 lbs and 2% body fat in 10 weeks?
So based on my post and situation would you add more calories or cut back given that I've gained 4 lbs and 2% body fat in 10 weeks?
Posted on 6/29/17 at 3:04 pm to dallastiger55
Well, that's hard to say. How often do you measure your bodyfat? Daily, weekly, monthly? How are you measuring that? If you are using calipers, they could be off or you did a slightly different way of measuring than you did last time. You have to get to the point where you find cues and get a good understanding of how you measure. I personally measure bodyfat every day so that I can get use to the way that I measure and use it as a baseline. I'll even average out a body fat reading that day by doing 3 tests in each spot. Doesn't take that long.
The weight could be a sudden water gain on that day that you measured. It could have been one of your drier days.
That's the reason I would like you to do a weeks worth of weighing and body fat measuring and averaging out the week to get rid of fluctuations.
Cut back to 3000 and see how that goes for a week. Adjust after averaging the week until you find maintenance and again at .5 lb a week.
The weight could be a sudden water gain on that day that you measured. It could have been one of your drier days.
That's the reason I would like you to do a weeks worth of weighing and body fat measuring and averaging out the week to get rid of fluctuations.
Cut back to 3000 and see how that goes for a week. Adjust after averaging the week until you find maintenance and again at .5 lb a week.
This post was edited on 6/29/17 at 3:07 pm
Posted on 6/29/17 at 3:53 pm to Hu_Flung_Pu
So if I gained only 4 lbs in almost 11 weeks you think I was in a big surplus?
Posted on 6/29/17 at 4:23 pm to dallastiger55
no but it ain't gonna hurt to start low and work up.
Posted on 6/29/17 at 4:49 pm to Hu_Flung_Pu
Not to get off topic but I have a quick question.. how do you track your weight that precise? I work out 4-5 times a week and weigh myself before every workout. My weight varies btw 172 and 176. I haven't changed my eating habits nor do I track it or track what I eat.
Posted on 6/29/17 at 5:15 pm to Squints 3410
Yeah I go by how my clothes fit and they fit great. Getting tight in the right places. That's why I'm questioning the body fat change
I ate an apple before this last weigh in and I fasted the first time
I ate an apple before this last weigh in and I fasted the first time
Posted on 6/29/17 at 6:13 pm to Squints 3410
Track first thing in the morning after taking a piss and before eating or drinking. Only way to stay consistant with it.
Posted on 6/29/17 at 6:57 pm to lsu777
Exactly
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