Lean enough to bulk? Down from 195 lbs in Jan this year to 143.8.

him103
him103 Posts: 12 Member
edited November 8 in Goal: Gaining Weight and Body Building
http://imgur.com/a/5Ec4s/all


I am currently reverse dieting for the next two months and plan to eat 2500 cals a day. I want to do a slow lean bulk with the goal of gaining .5 lbs a week.

Replies

  • 3laine75
    3laine75 Posts: 3,069 Member
    Great place to start. I'm around the same weight but female :/

    As a young guy, I'm sure you could get away with a larger surplus, say 1 lb a week IMO.
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    How long have you been lifting?
    How many calories are you currently taking in, and whats the macro breakdown?
  • beastcompany
    beastcompany Posts: 230 Member
    Let me start by saying Congrats on the weight loss!
    That's quiet the accomplishment.

    But yes, it's time to start bulking. You're physique is very lean/skinny and needs a developed base of mass at this point.

    For your reverse diet you should be slowly increasing calories weekly/bi-weekly until you're at your desired bulking range.
  • him103
    him103 Posts: 12 Member
    edited December 2014
    LolBroScience wrote: »
    How long have you been lifting?
    How many calories are you currently taking in, and whats the macro breakdown?

    Currently taking in 2200 calories right now 260 carb, 70 fat, 130 protein up from 1700 calories where I was taking in about 120-160 carb, 40-60 fat, and usually 150+protein. I've been adding 100 calories a week (mix of carbs and fat, lowering protein) since the 1st week of December.

    I've been lifting on and off for about 3 years. I was able to maintain my strength for about 90% of my cut until I hurt myself deadlifting. The three months of recovery while still on a cut dropped my lifts significantly as I took over a month off from upper and haven't done any legs until last week (bench 195 x 5 - 165 x 5, squats 225 x 5 - 135 x 5, deadlift 285 x 5 - N/A, OHP 125 x 5 - 110 x 3).
    beastcompany wrote: »
    Let me start by saying Congrats on the weight loss!
    That's quiet the accomplishment.

    But yes, it's time to start bulking. You're physique is very lean/skinny and needs a developed base of mass at this point.

    For your reverse diet you should be slowly increasing calories weekly/bi-weekly until you're at your desired bulking range.

    Thanks! It's been a long cut but I think it was worth it.

    As a side note, co-workers have been bringing in lots of candies during this week and before I've been able to walk away with no issue. Increasing my calories and knowing I want to put on size has made that choice much much harder :( My food diary for the last week shows the amount of crap ive put in my body compared to the cutting phase.

    I've only put on about 1 lb since my lowest weigh in three weeks ago from 142.8 - 143.8 this morning.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    normally, I would say go with .5 pound but based on your profile pics it looks like you would really benefit from one pound per week gain.

    are you on a structured program for lifting?
  • MagnumBurrito
    MagnumBurrito Posts: 1,070 Member
    I'd work my way up to a pound too.
  • him103
    him103 Posts: 12 Member
    ndj1979 wrote: »
    normally, I would say go with .5 pound but based on your profile pics it looks like you would really benefit from one pound per week gain.

    are you on a structured program for lifting?

    I was doing stronglifts for a while but I switched to a push/pull/legs split.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    him103 wrote: »
    ndj1979 wrote: »
    normally, I would say go with .5 pound but based on your profile pics it looks like you would really benefit from one pound per week gain.

    are you on a structured program for lifting?

    I was doing stronglifts for a while but I switched to a push/pull/legs split.

    is the push/pull/legs split something you designed on your own or an actual program…?
  • him103
    him103 Posts: 12 Member
    ndj1979 wrote: »
    him103 wrote: »
    ndj1979 wrote: »
    normally, I would say go with .5 pound but based on your profile pics it looks like you would really benefit from one pound per week gain.

    are you on a structured program for lifting?

    I was doing stronglifts for a while but I switched to a push/pull/legs split.

    is the push/pull/legs split something you designed on your own or an actual program…?

    Designed on my own. Trying to do LP as much as possible but i haven't been able to gain any strength after my injury. As I increase my calories I do notice I have a bit more energy so hopefully my strength will come back soon. I may try to deadlift and add pendlay rows during the end of January depending on how my lower back feels.

    Push:
    Benchpress 3x8
    Standing OHP 3x8
    Incline dumbell benchpress 3x8
    Weighted Dips 3x8
    tricep pulldown 3x8

    Pull:
    Wide grip chin ups 3xfailure
    isolateral pulldown 3x8
    Reverse dumbell flyes 3x8
    Hammer curls 3x8
    sitting cable row 3x8
    hyperextensions 3x8

    Legs:
    Squats 3x8
    leg press 3x8
    machine hack squat 3x8
    ab-roller 5x8
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