Baby's First Bulk

NekoneMeowMixx

So I need a pep talk and a cold bucket of water to splash in my face. I've been attempting a deficit for a few weeks now and while I know these theses take time, I am going absolutely loony waiting to see some sort of change in my body. I've remained so stagnant that hell, I'd even take the weight gain at this point! I've been weightlifting 3 days a week, throwing in a cardio day if I feel giddy. My calories are set to around 1600- (~200 deficit) sometimes I eat back, sometimes I don't. The scale has lowered a few digits slowly, but my body feels exactly the same. I'm really worried about the mental effects of a bulk (I tried deficit and recomp, those are both weighing heavy on my emotions, and I didn't even gain anything!) I mean, "what happens if I can't lose the fat!" and all that...

I guess I'm curious on more details about bulking... For sake of argument, let's say for my goals, I'm currently 135ish, 24% body fat . If I wanted to get to 20% body fat and lose let's say one to two inches in those problem areas (and gain whatever the muscles give me in the good spots)

-When is the best time to start? (Should I start a bulk on 24% BF? Because I can't seem to lose it)

-Is Stronglifts alone good enough for a bulk? What about Wendler's? (3 days a week)

-How long should the bulk last? (I'd like to do this as few times, or as pain-free, as possible)

-What kind of macros should I be focusing on for a successful bulk (by successful I mean gain as little fat as necessary so I'm not bailing after day 1)

-What are some cheap, easy (but nutritional) foods to help bulk?

-When will I know I'm ready to cut? How long should that last? (I presume until I'm happy with what I see in the mirror)

-What kind of exercise program should I adhere to while cutting? (My guess would be cardio and weightlifting, something every day?)

-What kind of deficit am I looking at with a cut?

-What helped you get through the mental stress of bulking/cutting?

Any advice, tips, resources are incredibly appreciated! I was referred to this groups by some ladies who had done their own bulks, successfully, so I'm hoping I might be able to find some answers here!

SideSteel

NekoneMeowMixx wrote: »

So I need a pep talk and a cold bucket of water to splash in my face. I've been attempting a deficit for a few weeks now and while I know these theses take time, I am going absolutely loony waiting to see some sort of change in my body. I've remained so stagnant that hell, I'd even take the weight gain at this point! I've been weightlifting 3 days a week, throwing in a cardio day if I feel giddy. My calories are set to around 1600- (~200 deficit) sometimes I eat back, sometimes I don't. The scale has lowered a few digits slowly, but my body feels exactly the same. I'm really worried about the mental effects of a bulk (I tried deficit and recomp, those are both weighing heavy on my emotions, and I didn't even gain anything!) I mean, "what happens if I can't lose the fat!" and all that...

I guess I'm curious on more details about bulking... For sake of argument, let's say for my goals, I'm currently 135ish, 24% body fat . If I wanted to get to 20% body fat and lose let's say one to two inches in those problem areas (and gain whatever the muscles give me in the good spots)

-When is the best time to start? (Should I start a bulk on 24% BF? Because I can't seem to lose it)

The best time to start would be when you are lean enough to attempt it and when you feel like you are ready because it matches your goals and preferences. I would not start a bulk at 24% bodyfat.

I also wouldn't bulk as a default reaction to having issues recomping or cutting. You'd be better off figuring out what's going wrong with the cut or recomp instead of deciding to bulk.

-Is Stronglifts alone good enough for a bulk? What about Wendler's? (3 days a week)

Depends on how you accessorize it. Either program could be fine but I'd select and modify the program based on your training experience primarily. So for example Wendler's is more of an intermediate program and 5x5s tend to be better for beginner through late novice/early intermediate (at some point you'd transition to something a bit less aggressive in terms of rate of adding weight to the bar).

-How long should the bulk last? (I'd like to do this as few times, or as pain-free, as possible)

Until you start getting too fat. How we define too fat is a bit tricky -- mostly based on your mental tolerance for having excess body fat and depending where that is, could also base it on percentages on the theory that partitioning suffers as you gain fat.

-What kind of macros should I be focusing on for a successful bulk (by successful I mean gain as little fat as necessary so I'm not bailing after day 1)

That's going to be primarily determined by the size of the calorie surplus. To minimize fat gain you would set your energy surplus such that you're gaining slowly. 1-2lb/month with 2 being more appropriate for a novice under ideal circumstances. If you're concerned about fat gain I'd shoot for about 1lb/month.

As far as macronutrients that's going to be quite individual. I'd probably stick protein in the neighborhood of .8 to 1g/lb bodyweight with 1g/lb likely being more than you need given that you'll be in a surplus. Then you'd have to balance fats/carbs to personal preference to meet your calorie needs.

-What are some cheap, easy (but nutritional) foods to help bulk?

Rice, potatoes are pretty cheap especially when you purchase the rice in huge bags.

-When will I know I'm ready to cut? How long should that last? (I presume until I'm happy with what I see in the mirror)

You'll be ready to cut when you feel like you want to be leaner and you are no longer satisfied with your levels of body-fat. You should cut until you reach a level of leanness where you are satisfied. You should balance this out with your tolerance to the diet and how you feel and perform. For example I've worked with one client who wanted to get shredded but started having some diet related issues as she got south of about 17% body-fat and that's not unusual. It's hard for some people to maintain a lean or very lean physique so you'll need to constantly keep the balance between how you feel, and your goals, in check.

You can also utilize things like refeeds and diet breaks as you get lean to attempt to mitigate some of those negative things that can occur.

-What kind of exercise program should I adhere to while cutting? (My guess would be cardio and weightlifting, something every day?)

Generally speaking I'd resistance train at least 3 days per week and I'd add in cardio and other activity based on your preferences and your needs. For example people with higher total energy needs can get by on less cardio because they have more room to create the deficit through diet.

-What kind of deficit am I looking at with a cut?

Whichever amount creates reliable and consistent weight loss. I'd START with about TDEE - 20%.

-What helped you get through the mental stress of bulking/cutting?

Intelligent food selection, taking a slow rate of weight loss, utilizing refeeds and diet breaks, determining the source of the stress and handling it on an individual basis.

samhennings

And no sooner do I post this I find somewhere more appropriate!

Moved to the Q&A thread...

Sarauk2sf

In addition to SS's comments, how long have you been lifting for and what is your current routine?

That being said, I totally agree with SideSteel that 24% BF and the reasoning behind wanting to bulk not being the best place to start a bulk now.