Am I ready to start a bulk?

annette_15

I usually wouldnt do this, but I'm gonna ask for advice and post some pics... So I've dropped from 150 to 105 in the last 3 years (I'm 5'1), mainly maintaining for the last year or so. I'm not completely happy with how I look... I feel too skinny in my upper body and too flabby in my lower half...sigh lol. I just hired a PT to help me start lifting and I figured this would a really good opportunity to take advantage of some real n00b gains as I've only dabbled with weights before.

Excuse the mess... lol





He measured my BF with a hand held device last week and it showed 20,8% could this be right?

Also my plan going forward will probably be pretty careful in the beginning. I'll eat 250-300 over maintenance the 3 days I week when I lift and maintain on other days.

Is this a good plan?

Cortelli

I am not a great judge at BF / lean mass composition based on photos, so I don't have a real opinion on your pictures.

I am assuming you have a really good handle on maintenance calories the way your post reads. If that's the case, 250 - 300 over maintenance 3 days a week strikes me as too little. It sounds like you'd basically be attempting a recomp.

That's basically a quarter pound per week. BUT - you're also starting a new lifting program, which will burn calories (perhaps more than you expect). And I have found, and others report, that with small deficits or small surpluses, your body will frequently accommodate the slight difference in energy availability -- you will, subconsciously, fidget more or less, move a little more or less, etc. as your body seeks balance with a stable energy equation you've been used to for a while.

Not sure what to advise you -- maybe a recomp suits your desires better than a bulk. But if you think you want to commit to a bulk, my guess is you will need to get to that 250 - 300 cal surplus every day of the week, especially as it sounds like you're adding in a lifting program that is new. And you may find you need to up it (with the lifting) or perhaps moderate it once your're six or eight weeks in.

drepublic

First of all congratulations on your weight loss! I see the term "bulk" thrown around a lot..what what people are really wanting to do is add muscle mass. But having lost weight before and then "bulking" myself I completely understand that there may be a hesitation to eat more...and as you lift weights your body will demand more energy. Sort of your reward for eating more...you gain the faster metabolism.

ndj1979

I would say yes, do the bulk ..

eat 250 calories a day over maintenance.
have your PT put go ether a program with progressive overload that includes compound movements.
set your macros to 35carbs/35protein/30 fats..heck you could even do 40 carbs/30fat/30 protein ..
take measurements with body tape of arms/chest/shoulders/thighs
repeat until you get to desired weight/goal

just remember you WILL gain fat no doubt about it ..but once you hit goal weight just cut down and show off your new muscle….

SideSteel

I think your original plan looks reasonable and I think you're in a reasonable place to start adding calories in and get into a small surplus. 20% is probably not too far off.

annette_15

Thanks guys, I appreciate it. If anyone else would like to comment, please keep em coming

Sarauk2sf

Agree that you look to be at a good BF% to bulk. I would go for a small surplus - as you are new to training, and as you note, you can get some 'newb' gains, but they will be less than a guy (assuming similar circumstances other than gender) as we have less testosterone. I would try to stay to about 2lb a month gain (which will be a bit swingy so look at trends over time) which is more or less in line with what you are thinking from the looks of it.

The BF% that you are getting seems reasonable.

Cortelli

@SideSteel and @Sarauk2sf -- are you guys reading her post correctly?

She says she's been maintaining for a year, and now plans to adopt a lifting program. And she plans to eat 250 - 300 cals over maintenance on the *THREE* days a week she lifts (not everyday), while eating at maintenance the other days. I am guessing she's not going to be real accurate at guessing her additional burn from a new lifting program, and even if she were to do so, she'd still be adding only about 3500 cals per month above maintenance on that plan. That might be a great way to dip her toe into bulking / building lean mass, but it strikes me as at least as likely to result in a vague recomp plan of sorts.

I ask only because I respect your opinions.

Sarauk2sf

Cortelli wrote: »

@SideSteel and @Sarauk2sf -- are you guys reading her post correctly?

She says she's been maintaining for a year, and now plans to adopt a lifting program. And she plans to eat 250 - 300 cals over maintenance on the *THREE* days a week she lifts (not everyday), while eating at maintenance the other days. I am guessing she's not going to be real accurate at guessing her additional burn from a new lifting program, and even if she were to do so, she'd still be adding only about 3500 cals per month above maintenance on that plan. That might be a great way to dip her toe into bulking / building lean mass, but it strikes me as at least as likely to result in a vague recomp plan of sorts.

I ask only because I respect your opinions.

Yep - spotted that. Its fine imo. She indicated that she was going to start there and see how it went. If the surplus ends up being too little and she does not gain any weight, she can always adjust. It will be slower than it could be - but as she is a newbie lifter, she does not even need to be at a surplus to gain muscle mass at first.

My comment re more or less in line probably seemed like had not noticed it - it is on the 'less' than 'more' side of things - but I was really referring to a slow or 'lean' bulk (and not explaining myself very well). The gains will be about half that doing the cycling approach noted in the OP (in theory anyway).

Thanks for calling it out and asking for our input though - appreciated - I have been guilty of missing parts of a post on occasion .

annette_15

I guess if ur gonna do it right, u have to really go for it haha... Its such a scary thought, I wanted to kinda ease into it I suppose. I'll try to aim for a slight surplus most if not all days then

chloeelizabethm

This has been a good read

I'm currently having this dilemma too, having got to my goal weight whilst lifting but now struggling to lift more so thinking perhaps I need to eat more and make some gains. Only one way to find out I suppose...!

annette_15

Anyone else?

Springfield1970

Lovely figure, I wouldn't bulk. Get into lifting heavy and eat at maintenance. You've got the same shape as me, and you will gain in the lower body first yes?

I started my bulk at around under 15% body fat. I Gained 8 lb then cut 5. I've gained a couple over the winter. I'm around 20% now and I would be miserable if I bulked. I'm slowly cutting 2 pounds off. We are all different. I think you could do a lot at maintenance, then I think you could cut a pound or two and see what definition comes through.

Get your macros right, and lift heavy. 100 plus grams of protein a day, and get the carbs in around the workout window. Enjoy all your fats to the max.

annette_15

Springfield1970 wrote: »

Lovely figure, I wouldn't bulk. Get into lifting heavy and eat at maintenance. You've got the same shape as me, and you will gain in the lower body first yes?

I started my bulk at around under 15% body fat. I Gained 8 lb then cut 5. I've gained a couple over the winter. I'm around 20% now and I would be miserable if I bulked. I'm slowly cutting 2 pounds off. We are all different. I think you could do a lot at maintenance, then I think you could cut a pound or two and see what definition comes through.

Get your macros right, and lift heavy. 100 plus grams of protein a day, and get the carbs in around the workout window. Enjoy all your fats to the max.

Thanks! Its probably different for me since this is the lowest both weight and BF I've ever been, so I feel ok where I'm at right now. I dont know what being at 15% would feel like

This week I've been netting 1600 calories so far which is probably a tad high as I maintain on 1450-1500 or so. 45c30p25f or thereabouts. Have wayyy more energy than I'm used to and feel fantastic both in and out of the gym. Might hang here and see whats up for a bit, but I will eat more if I feel like I need it.

Still tempted to mini bulk for a couple of months tho lol

Springfield1970

Do it! If you're used to being a lot bigger then it shouldn't be an issue for you. I must admit it was the best and healthiest of times when I did my bulk. I loved my body at the top too!

I just had a little idea that there was some good muscle in your legs and booty already, but the definition was about a pound or two away. It's amazing what that little amount of fat loss can reveal sometimes.

deviboy1592

I think you look good just the way you are.

Springfield1970

deviboy1592 wrote: »

I think you look good just the way you are.

Well said!

JoRocka

Looking good is nice- but sometimes it's not the result you want. You can still look good and want changes. so it's nice- but not always the right answer.

I'd honestly say since lifting is new to you- roll with the lifting at maintenance and see how far you can take it, then come back and see if you need to up said calories and go ham with the foods.

deviboy1592

JoRocka wrote: »

Looking good is nice- but sometimes it's not the result you want. You can still look good and want changes. so it's nice- but not always the right answer.

I'd honestly say since lifting is new to you- roll with the lifting at maintenance and see how far you can take it, then come back and see if you need to up said calories and go ham with the foods.

Do you have a crush on me?