Bulking - how do you know it's not just fat?

Francl27

Dumb question probably, but heck... When you're bulking, how do you know that your weight gain is not just fat? Surely just eating at a surplus is not going to build muscle unless you follow a pretty strict exercise regimen?

maxit

Right - as I understand it, you need to be lifting heavy using a purposeful routine.

esjones12

Body Fat % can be measured....

musclegood_fatbad

If you do not follow a program, most (not all) of the weight will just be fat. If you follow a weight training program, you will see strength gains as your weight goes up. You can also measure bf% and use that to calculate how much lean mass you have gained.

JoRocka

You will be gaining fat- if you're lucky- you'll be on a 1:1 gain- but odds are that won't happen- I want to say it's closer to 1.5- 1- or 2:1.

If you're lifting- on a progressive program- and bulking- it will not be all fat gain- you will gain muscle. But as a person who is new- you shouldn't really be as concerned with bulking- you can making significant gains at maintenance/deficit as a new lifter without having to worry about a bulk.

jacksonpt

JoRocka wrote: »

You will be gaining fat- if you're lucky- you'll be on a 1:1 gain- but odds are that won't happen- I want to say it's closer to 1.5- 1- or 2:1.

If you're lifting- on a progressive program- and bulking- it will not be all fat gain- you will gain muscle.

Agreed. Also, the size of the surplus matters. Smaller surplus generally means less fat gains (but potentially slower muscle gain, too). Larger surplus = faster gains, both fat and muscle, though there is a ceiling to how fast you can gain muscle.

ninerbuff

One thing that correlates with muscle gain is strength gain too. So if you're finding yourself hoisting heavy weights that seemed hard previously, but now getting a bit easier, chances are likely(in a surplus), you're gaining some muscle mass.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Francl27

Interesting, thanks. I was just mostly curious, I don't like lifting enough to really try to bulk.

PwrLftr82

ninerbuff wrote: »

One thing that correlates with muscle gain is strength gain too. So if you're finding yourself hoisting heavy weights that seemed hard previously, but now getting a bit easier, chances are likely(in a surplus), you're gaining some muscle mass.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

There is a correlation with strength/muscle gain but not always. There's no good way to determine your muscle/fat gain unless you have a way of measure BF%

Mr_Knight

Use the 3M method...

Measurements, Mirrors & (body fat) Machines.

You can get stronger without adding mass - for a while. After a certain point, strength gains will come very slowly without adding lean mass.

AllanMisner

Also, the surplus should be with the appropriate macros. If you just throw more sugar/simple carbs into your diet, you won't have the materials you need to build muscle mass. Make sure you're getting adequate protein and eating carbs to fuel your workouts.

usmcmp

Mr_Knight wrote: »

Use the 3M method...

Measurements, Mirrors & (body fat) Machines.

You can get stronger without adding mass - for a while. After a certain point, strength gains will come very slowly without adding lean mass.

This.

Also, starting at a low body fat ensures better nutrient partitioning. Meaning your body is better at adding muscle when your body fat is lower.

livijane07

I'm having such a hard time reaching my calorie surplus. I've been eating at my BMR for so long, I'm worried most of my gains will be fat too, just 'cause I'm so not used to eating a lot of food...

JoRocka

livijane07 wrote: »

I'm having such a hard time reaching my calorie surplus. I've been eating at my BMR for so long, I'm worried most of my gains will be fat too, just 'cause I'm so not used to eating a lot of food...

Just keep lifting.



i'd also like to point out to our gentle readers- you WILL feel fat. It's inevitable.

never2bstopped

usmcmp wrote: »

Mr_Knight wrote: »

Use the 3M method...

Measurements, Mirrors & (body fat) Machines.

You can get stronger without adding mass - for a while. After a certain point, strength gains will come very slowly without adding lean mass.

This.

Also, starting at a low body fat ensures better nutrient partitioning. Meaning your body is better at adding muscle when your body fat is lower.

What is a good bf starting point for a female to bulk at?

jacksonpt

JoRocka wrote: »

livijane07 wrote: »

I'm having such a hard time reaching my calorie surplus. I've been eating at my BMR for so long, I'm worried most of my gains will be fat too, just 'cause I'm so not used to eating a lot of food...

Just keep lifting.



i'd also like to point out to our gentle readers- you WILL feel fat. It's inevitable.

Yep... many people really struggle with the mental side of bulking, especially their first time. Stick to the plan though and ride it out.

Larissa_NY

I've been bulking for a solid year and put on 12 pounds. I know it's not just fat because I can see the built-up musculature in my arms, shoulders, and quads, and because my clothes all still fit the same around the waist. If you're putting on muscle but not much fat, you should be able to tell from the mirror and the fit of your clothes.

usmcmp

never2bstopped wrote: »

usmcmp wrote: »

Mr_Knight wrote: »

Use the 3M method...

Measurements, Mirrors & (body fat) Machines.

You can get stronger without adding mass - for a while. After a certain point, strength gains will come very slowly without adding lean mass.

This.

Also, starting at a low body fat ensures better nutrient partitioning. Meaning your body is better at adding muscle when your body fat is lower.

What is a good bf starting point for a female to bulk at?

Suggestions are 18% or below. A cut is generally started around 24%.

AllanMisner

never2bstopped wrote: »

What is a good bf starting point for a female to bulk at?

It really depends on what your goals are.

If you’re working toward a contest (bodybuilding, physique, or weight lifting), then you have a fixed time to reach a given point. That, and how your body reacts, will drive everything.

If you’re trying to reach a given body fat or strength goal, you have to find a cycle that gives you the best opportunity. I bulk relatively fast, but lose fat very slow. So, I don’t let my bf% get too much over 22% (which would be around 28% for a woman) before I start a cut. To maintain strength, I don’t cut below 13% (approximately 18% for a woman). As I’ve gotten older, I’ve had to tighten that range (bringing the top down).