Female wanting to bulk

_LucyInTheSky_

I've read in this group that females should be at least 20-24% body fat before bulking. I really want to bulk, and people tell me I'm too skinny, however when I look in the mirror I'm not sure if my body fat is low enough. Need opinions. Should I bulk now or keep cutting?

I'm 5'8, 140 lbs, 31 y/o female.

_benjammin

From just looking at google images of other women in the claimed 20-24% range I'd say you're there. What's your goal? If you are itching to get stronger I'd say go for a bulk. I'm assuming you've also read about bulking, take it slowwwww, like 1-2 pounds a month slow. Figure out what your maintenance calories are, that's easier to do if your activity level is consistent on a weekly basis. Don't go crazy bumping calories.
I hope SS and/or Sara will chime in and confirm.

DopeItUp

My personal opinion only, I think you're in a perfectly fine place to bulk. Just take it slow.

_LucyInTheSky_

Thanks guys. My goal is to increase muscle and decrease body fat (eventually, I understand I'll be gaining fat during the bulk and will need to do a cutting phase). If I bulk I'm going to eat around 125-150 cals over TDEE and make it a long, slow bulk. Maybe even up to a year if I can stand it.

I'm lifting 3 x's a week using Strong Curves.

_benjammin

^Sounds like you've got a great plan. Best of luck.

__freckles__

I'm interested to see what Side Steel or Sara say as I was in the same boat as you and went ahead with my bulk.

SideSteel

Rather than giving you a short answer I'm going to try to lay out some context.

First of all one of the reasons that Lyle mentions for reaching a certain body-fat level before intentionally gaining mass has to do with how nutrients are partitioned. I haven't looked into research on this so what you're getting here is appeal to authority (that authority being Lyle) but the premise is that you're likely to have better partitioning of calories within a given range of bodyfat levels. Starting a bulk too far outside of these ranges might be less efficient.


You can read about that here:

http://www.bodyrecomposition.com/muscle-gain/calorie-partitioning-part-1.html/
and here
http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html/
and here
http://www.bodyrecomposition.com/muscle-gain/initial-body-fat-and-body-composition-changes.html/

But having said all that lets scrap the p-ratio talk and think about how you feel and how you tolerate weight gain. Because I think those are both important considerations that always should be evaluated before deciding what to do.

As an example, if you were in a position where you have no issues with gaining a little weight, and gaining some fat, and perhaps you're sick of dieting and would like to experience eating in a surplus then I don't think there's any issue with you bulking.

If I were to base just on the photos you've provided and I were to disregard your preferences (which is foolish to begin with) I would suggest you get a little bit leaner before beginning a long and slow bulking phase. I think you're close, but I think it would be ideal to get a bit leaner first.

If you aren't in a hurry to bulk, but you ARE having issues remaining in a deficit or you're having some gym performance issues you could consider taking a two week diet break where you raise calories to maintenance. Followed by resuming a deficit for a few weeks to finish off the dieting phase.

SideSteel

I should add more because I'm not explaining myself well.

Do I think you're at 19-20% bodyfat? You're probably close. It's hard to tell based on the photos but you could be slightly above.

Does that mean you shouldn't bulk? No it doesn't. It means that it MIGHT not be optimal, and additionally I think it's in your best interest for your bulking phase to be long so that you can make the most of it.

But REGARDLESS of my opinion of this, you really SHOULD base this on how you feel about your body, about your performance, and about your diet. That's going to take priority.

Sarauk2sf

Comments to be taken with all the caveat's SideSteel has given (e.g. personal preference etc), but if I was you, I would have one last push (a few weeks to a month) and cut a little more before reversing up and doing a slow lean bulk. If you time it right, you may be up to, or near to, maintenance by the holidays.

With regard to people saying you are too thin - you appear to be at a healthy body fat and not too thin at all (this is obviously just based on the 2 pics above), and would not be 'too thin' losing a % or 2 more BF. i was starting to get the same comments when I was at my leanest, and I was in no way 'too thin'.

From a partitioning perspective, and often, just being able to eek out a bulk a little longer before getting uncomfortable and/or your clothes not fitting it is beneficial to be a little leaner.

This is also caveated with the comment that if you are in any way starting to have issues with your relationship with food, then I would not continue to cut - you are at a good healthy body fat.