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Brolympus

MrM27 wrote: »

Brolympus wrote: »

yopeeps025 wrote: »

Brolympus wrote: »

yopeeps025 wrote: »

beginners benching 215 now? I am lost how is that a beginner. So people maxing 135 on bench what are they called?

Except he isn't benching 215. Or anything close to that from the looks of it.

Chaffdog wrote: »

Yea im in a bit of a money squeeze for now. Not beginner. I was benching 215lbs when i deployed before i blew out my shoulder. I wanna do what i can to gain weight back and put my muscle back on. No pull up bar yet. My roommate has 30lb d-bells that ive been using just for weight.

That bulk post sounds delicious. Ill have to try that

So looks dictates how much someone can bench? What? You do really know much do you?

I was referring to his shoulder injury *kitten*

Brolympus wrote: »

MrM27 wrote: »

Brolympus wrote: »

I disagree. Especially considering I told him to use calorie bumps after his initial 500 surplus as a last resort if the 2 month mark hasn't passed. He might gain an extra pound or two more than necessary the first few months, true, but that surplus gap will quickly diminish as metabolism creeps up from more regular exercise and increasing lean body mass.

Think about this from a time management standpoint. It takes far longer to build muscle than burn fat. I think you can at least agree to that.

Considering how long it takes to build it, would you not want to ensure that you are building at the max rate possible? If the OP is just starting out, he doesn't have a good concept of what his actual TDEE is. That requires a couple months of calibration to truly figure out.

We are going to play out WOW (worst-of-worst) scenarios here for each case. Pretend you have these magical calorie counting powers you speak of where you know exactly, to 1 calorie, what you put in your mouth and what your body burned up.

Scenario #1: Suppose he lowballs his TDEE because he is nervous about fat gain, and what he sets his surplus to is actually about maintenance based on the +250 rule. Water weight gains from starting to lift again give the illusion of muscle gains, until a few weeks in when water weight drops off a bit. He might gain strength from neural adaption, but all the while, he isn't putting on any actual new muscle. He is going to stall out hard, make some minimal muscle gains (if any), and then finally realize he needs to bump his calories more, while also coming out of his first month or two frustrated at his lack of progress and wasted time. Depending on how scared he is of fat gains, he might make his increase still too low, and spend another month or two spinning his wheels before he finally bumps his calories into an actual (very modest) surplus. This is the "clean bulking" trap.

Scenario #2: Suppose he gets his correct TDEE, but follows my advice and still adds +500. He gains 4lbs the first month instead of 2lbs (assuming he even goes on that long realizing he is gaining weight too quick). Did he still gain his max amount of muscle? Yes. Can he decrease his calories now realizing they were too high? Yes. Can he drop the 2lbs of fat later? Yes. And fairly quick, compared the painstakingly slow process that is building muscle. But he can't get back the wasted time & zero progress from scenario #1.

Scenario #3: Suppose he highballs his TDEE. His net surplus is 750+. He packs on on +5lbs in two weeks, muscle and fat. I would hope he would have the common sense to pump the brakes and say "WHOA. TOO FAST", does the math, and get his calories to the correct level based on the extra gain he saw. Still built all the muscle he could in that timeframe.

In #2 and #3, the surplus fat gains can be detected and minimized in just a couple weeks. They still have muscle gains to show for it regardless In #1, it can be a couple months before the person realizes they set their goal too low. They end up with basically nothing in the gains department.

Setting the initial surplus with a safety margin allows him to find his actual TDEE faster, and prevents lack of maximal progress in building muscle (scenario #1).

You're back tracking hard. First you said he would add 1 pound a month, then you corrected yourself and said with a 500 calorie surplus he would see a 4 lb gain per month and he can scale it back. When you said nothing of that the first go around until I called you out. I don't have time to debate this an an elementary level with you and chase you around as you run in circles.

It's also pretty humorous that you think you're going to school me in bulking. Lol. If you're going to give new people advice don't wait until someone calls you out on it and then change your story to try and make more sense. And to think, you called me a troll but you didn't even read your own article properly. That's cute.

yopeeps025 wrote: »

MrM27 wrote: »

Chaffdog wrote: »

No, if u eat right and work out on a regular basis you can make all muscle gain. Its just been awhile since ive been in the bulking side of things. Lile i said i was benching 215lbs when i deployed and couldnt break 175lbs. So I'm trying to get back to weight plus

Nope. Sorry. Eating at a surplus is a surplus. Eating the "right foods" doesn't mean less fat. If your doing a true bulk you will gain some fat.

Would you call a true bulk a legal bulk?

Huh?

Scenario #2: Maintenance + 500 -250 used for muscle tissue production = +250 unused calories per day becoming fat. That is 2lbs of fat in a month. Plus 2 more for the muscle gained. 4lbs/month, breh.

Yes, I am definitely glad you caught the typo. If I was trying to lie, why the hell would I put a source in? I really, really don't appreciate the condescending attitude in exactly every single one of your posts. Speaking of.......14k posts? Do you spend all your free time trolling MFP? I'm not trying to "school" anybody. Not a contest. Except for you, apparently.

You don't like a condescending attitude. I don't like people giving out faulty advice in this section. any advice but my own

FTFY

juggernaut1974

Brolympus wrote: »

I would caution you to take a moderate net calorie surplus as well for your bulk. Figure out what your TDEE is with the best accuracy possible, then tack on 500 calories. Note I said net surplus, which means that you should be eating back any exercise cals for the day and then tacking on an extra 500. Ex: Somebody's TDEE is 2500. They also exercised and burned 500 calories. So for that day, they need to eat 3500 calories.

I think this point probably got lost in the discussion of all the other errors, but a true TDEE would include all exercise calories already. So if someone's TDEE is 2500, and he/she wanted to eat at a 500 calorie surplus, that would be 3,000 calories a day. You don't get to add another 500 for exercise (unless you are starting at BMR, not TDEE)