Bulking After Weight Loss- Concerns/Tips

dpr73

Three years ago, I lost over 60 lbs (from 200 to 137). I think I look great but I would like to add just a bit more muscle to my frame, mainly want to gain in the shoulders/upper chest and legs. I also would like to build my abs because I am at 10% body fat (based on scales and measurements) and still can just barely see them. I have tried this intermittently over the years, but I always get spooked of going back to being overweight, or simply looking out of shape at the end of the bulk. I started this journey for health and every time I bulk I just think that I am making myself out of shape due to the inevitable fat gain, rather then ending up in better health. So I stall...

Does anyone have any tips to keep me motivated this time around? I am counting every calorie to the gram and hope this will keep my gains as clean as I can get them. I am also eating from very nutrient dense foods; however, whenever I have to deviate from the plan (like weekends at restaurants or school interviews that I need to travel to and eat out for) I fear that I am on the fast track to ruining my gains. Any tips or words from experiences at all would be appreciated!

If you all are curious...

Height: 5'7.5
Weight: 137lb
Age: 21
Gender: Male
Activity: walk an average of 4-5 miles a day plus 5 days a week of gym (weightlifting 4 days and HIIT cardio on 5th day)
Wrist size: 6.5 inches (medium frame ?)

trigden1991

-Set MFP to gain 0.5lbs a week
- Protein = 1g/lb
- Fat = 0.4g/lbs
- Carbs = remainder

Find a good progressive weight training programme. When your weight gain stalls, increase calories by 100-200 a day.

Regarding abs; they are like any other muscle group and require continuous progressive overload. Personally I hit mine 3-4 times a week, mixing up circuits, weighted exercises and plyometric style training.

psuLemon

So you either have to be comfortable enough to bulk and intentionally gain fat, or look at doing a recomp. Either way, you should follow a structured lifting program and have solid nutrition.

dpr73

I am doing all the lifting and nutrition. But my main concern is keeping the right goal calories on days where I go out to eat or when I'm traveling and cannot weigh everything. Should I just forget the calories those days and go back to it when I return?

psuLemon

dpr73 wrote: »

I am doing all the lifting and nutrition. But my main concern is keeping the right goal calories on days where I go out to eat or when I'm traveling and cannot weigh everything. Should I just forget the calories those days and go back to it when I return?

On those days, just aim to make smarter choices (veggies + meat/fish). And if you notice quicker weight gain, I would taper back earlier in the day to accommodate for the increased calories at night.