Muscle Gain Math - Bulking
Replies
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Ok, I'm officially quitting my 1lb per week bulk then.
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billkansas wrote: »Ok, I'm officially quitting my 1lb per week bulk then.
Are you a beginner or intermediate? Are you a bodybuilder? How do you feel about your gaining, do you feel like you are keeping fat gains at bay? Is it working for you? If gaining 1lb per week is working, you don't have to stop gaining at that rate.
Honestly I've done it both ways, I did a lean bulk (so 1lb per month as a 130-140lb woman) and it was way too slow for me. I was really frustrated and felt like I was wasting too much time. ~2lbs per month is my sweet spot right now. I want to see my gains and progress, that keeps me motivated and pushes me forward. I am young(ish), I don't find my bodyfat gets excessive with that rate of gain, I don't have psychological hang ups, I don't have cutting issues at the end of my bulks etc. ..so this works very well for me.
So point is, Lyle offers some great perspective and expectations when it comes to lean gaining, but in the end going that conservative is not the only way to bulk..you have to tailor it to your personal needs.
I really love this debate between Eric Helms and Mike Israetel which offers alternative perspectives on rates of gain.
https://youtube.com/watch?v=ZFIsCWnHiaI
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Davidsdottir wrote: »
On the up side, at least it's not soy cheese, I hear that tastes like sadness and disappointment.1 -
billkansas wrote: »Ok, I'm officially quitting my 1lb per week bulk then.
Are you a beginner or intermediate? Are you a bodybuilder? How do you feel about your gaining, do you feel like you are keeping fat gains at bay? Is it working for you? If gaining 1lb per week is working, you don't have to stop gaining at that rate.
Honestly I've done it both ways, I did a lean bulk (so 1lb per month as a 130-140lb woman) and it was way too slow for me. I was really frustrated and felt like I was wasting too much time. ~2lbs per month is my sweet spot right now. I want to see my gains and progress, that keeps me motivated and pushes me forward. I am young(ish), I don't find my bodyfat gets excessive with that rate of gain, I don't have psychological hang ups, I don't have cutting issues at the end of my bulks etc. ..so this works very well for me.
So point is, Lyle offers some great perspective and expectations when it comes to lean gaining, but in the end going that conservative is not the only way to bulk..you have to tailor it to your personal needs.
I really love this debate between Eric Helms and Mike Israetel which offers alternative perspectives on rates of gain.
https://youtube.com/watch?v=ZFIsCWnHiaI
I definitely need to watch that. Two of my favourites.0 -
Davidsdottir wrote: »
haha I clicked on a post that asked for people opinions on dairy free cheeses and then replied to it but apparently I replied to that thread in this one instead lol0 -
billkansas wrote: »Ok, I'm officially quitting my 1lb per week bulk then.
Are you a beginner or intermediate? Are you a bodybuilder? How do you feel about your gaining, do you feel like you are keeping fat gains at bay? Is it working for you? If gaining 1lb per week is working, you don't have to stop gaining at that rate.
I'm an intermediate strength trainer, age 49. I started out euphoric, thought I was born for bulking, and hit a squat personal record (305 lbs for 5 reps and 3 sets). My body weight went up 6 lbs in 4 weeks but I didn't feel fatter (think my tall frame absorbed it). I was loving life.
Since then, no more personal records. In fact, got too busy at work, missed meals two days in a row, caught my son's virus, missed lots of sleep and magically- my weight is back to where I started 4 weeks ago. Strangely enough, my pants are still tighter. Hydration issues perhaps?
In conclusion, I'm going conservative... 1 pound per month instead of 1 pound per week. Thanks for the link though- I'll definitely check that out and perhaps revise plans again.
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So I am just starting with a muscle gain routine, eating 2700-2750 calories weekly. This is estimated to be about 250-300 calories or so above TDEE (23 y/o, 139lbs, 67.5 in, approx. 60 minutes of exercise 5 times a week as a lightly active student). Is this an ideal weight of gain? I have attempted bulks before, but wouldn't say I have been successful...I look fit (about 12% BF) but most people don't agree that I have much muscle. I haven't hit any of my big lift numbers yet:
Squat- 5x5 at 195 (this week)
DB Bench Press: 5x5 at 70lbs (this week)
Deadlifts: 5x5 at 205lbs (this week)
DB Military Press: 5x5 at 40lbs (this week)
So would I classify as a beginner? If so, then I suppose that my current surplus is fine. If not, I would go ahead and be more cautious/0 -
So I am just starting with a muscle gain routine, eating 2700-2750 calories weekly. This is estimated to be about 250-300 calories or so above TDEE (23 y/o, 139lbs, 67.5 in, approx. 60 minutes of exercise 5 times a week as a lightly active student). Is this an ideal weight of gain? I have attempted bulks before, but wouldn't say I have been successful...I look fit (about 12% BF) but most people don't agree that I have much muscle. I haven't hit any of my big lift numbers yet:
Squat- 5x5 at 195 (this week)
DB Bench Press: 5x5 at 70lbs (this week)
Deadlifts: 5x5 at 205lbs (this week)
DB Military Press: 5x5 at 40lbs (this week)
So would I classify as a beginner? If so, then I suppose that my current surplus is fine. If not, I would go ahead and be more cautious/
I stsasrted around the same weight (also same height, weird) at the same age as you lol I'm now 31 and 180 lbs at around 14-15% bf.0 -
So I am just starting with a muscle gain routine, eating 2700-2750 calories weekly. This is estimated to be about 250-300 calories or so above TDEE (23 y/o, 139lbs, 67.5 in, approx. 60 minutes of exercise 5 times a week as a lightly active student). Is this an ideal weight of gain? I have attempted bulks before, but wouldn't say I have been successful...I look fit (about 12% BF) but most people don't agree that I have much muscle. I haven't hit any of my big lift numbers yet:
Squat- 5x5 at 195 (this week)
DB Bench Press: 5x5 at 70lbs (this week)
Deadlifts: 5x5 at 205lbs (this week)
DB Military Press: 5x5 at 40lbs (this week)
So would I classify as a beginner? If so, then I suppose that my current surplus is fine. If not, I would go ahead and be more cautious/
I stsasrted around the same weight (also same height, weird) at the same age as you lol I'm now 31 and 180 lbs at around 14-15% bf.
Okay so I probably learned a lot from you. How did you go about getting to where you are now? I’d like to get up to a lean 155-160 and assess from there but as a FFB I always have hang ups about the process.0 -
I'm very easily confused by numbers and stats...what is the article saying? We don't need much in the way of food as we once thought for muscle gain?
Sorry...0 -
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Ok, I've re-read the article but is it theoretical? As if I wasn't confused by all of this before now, what he has said throws it all up into the air!
My maintenance is 1600 as quoted by MFP but I have changed it to 1800...because it's 'too low'. I'm a beginner in my first year and I'm an older woman at 42.
On lifting days, 4 days a week, I'll be on 2,000 +
According to Lyle I'm in my way to becoming a fatty...0 -
Silkysausage wrote: »Ok, I've re-read the article but is it theoretical? As if I wasn't confused by all of this before now, what he has said throws it all up into the air!
My maintenance is 1600 as quoted by MFP but I have changed it to 1800...because it's 'too low'. I'm a beginner in my first year and I'm an older woman at 42.
On lifting days, 4 days a week, I'll be on 2,000 +
According to Lyle I'm in my way to becoming a fatty...
Everything is "theoretical" in the sense that you have to experiment with the numbers to find out what works for you. If the numbers say 1600 but you maintain at 1800, then 1800 would be your target.1 -
Silkysausage wrote: »Ok, I've re-read the article but is it theoretical? As if I wasn't confused by all of this before now, what he has said throws it all up into the air!
My maintenance is 1600 as quoted by MFP but I have changed it to 1800...because it's 'too low'. I'm a beginner in my first year and I'm an older woman at 42.
On lifting days, 4 days a week, I'll be on 2,000 +
According to Lyle I'm in my way to becoming a fatty...
Everything is "theoretical" in the sense that you have to experiment with the numbers to find out what works for you. If the numbers say 1600 but you maintain at 1800, then 1800 would be your target.
I picked 1800 out of the air to be honest0 -
Silkysausage wrote: »Ok, I've re-read the article but is it theoretical? As if I wasn't confused by all of this before now, what he has said throws it all up into the air!
My maintenance is 1600 as quoted by MFP but I have changed it to 1800...because it's 'too low'. I'm a beginner in my first year and I'm an older woman at 42.
On lifting days, 4 days a week, I'll be on 2,000 +
According to Lyle I'm in my way to becoming a fatty...
Are you gaining at that level? If you are maintaining (which I thought was your goal?) then you are not in a surplus and don't need to worry about fat gain. If your goals are to gain then he recommends keeping the surplus small. However as I mentioned in my previous post it is not set in stone and depends on many factors.1 -
Silkysausage wrote: »Ok, I've re-read the article but is it theoretical? As if I wasn't confused by all of this before now, what he has said throws it all up into the air!
My maintenance is 1600 as quoted by MFP but I have changed it to 1800...because it's 'too low'. I'm a beginner in my first year and I'm an older woman at 42.
On lifting days, 4 days a week, I'll be on 2,000 +
According to Lyle I'm in my way to becoming a fatty...
Are you gaining at that level? If you are maintaining (which I thought was your goal?) then you are not in a surplus and don't need to worry about fat gain. If your goals are to gain then he recommends keeping the surplus small. However as I mentioned in my previous post it is not set in stone and depends on many factors.
My goal is to add muscle and obviously need to gain but maybe I'm way off. I was told about maintaining as I'm 8 stones and is my ideal weight but with muscle gain that surely cannot be in the equation.
At my age I cannot expect any quick gains, especially at maintenance and recomp would make it even slower.
I have IBS and my stomach is usually bloated but is the first place to notice fat gains.0 -
Silkysausage wrote: »Silkysausage wrote: »Ok, I've re-read the article but is it theoretical? As if I wasn't confused by all of this before now, what he has said throws it all up into the air!
My maintenance is 1600 as quoted by MFP but I have changed it to 1800...because it's 'too low'. I'm a beginner in my first year and I'm an older woman at 42.
On lifting days, 4 days a week, I'll be on 2,000 +
According to Lyle I'm in my way to becoming a fatty...
Are you gaining at that level? If you are maintaining (which I thought was your goal?) then you are not in a surplus and don't need to worry about fat gain. If your goals are to gain then he recommends keeping the surplus small. However as I mentioned in my previous post it is not set in stone and depends on many factors.
My goal is to add muscle and obviously need to gain but maybe I'm way off. I was told about maintaining as I'm 8 stones and is my ideal weight but with muscle gain that surely cannot be in the equation.
At my age I cannot expect any quick gains, especially at maintenance and recomp would make it even slower.
I have IBS and my stomach is usually bloated but is the first place to notice fat gains.
Everything is slow. You don't need to bulk to make progress. Eating at maintenance and recomping does take time but unless you are underweight or ultra lean then I would stick to it for now. Not saying you can't bulk, but just jumping into a bulk is not the way it is typically done for best results.2 -
Silkysausage wrote: »Silkysausage wrote: »Ok, I've re-read the article but is it theoretical? As if I wasn't confused by all of this before now, what he has said throws it all up into the air!
My maintenance is 1600 as quoted by MFP but I have changed it to 1800...because it's 'too low'. I'm a beginner in my first year and I'm an older woman at 42.
On lifting days, 4 days a week, I'll be on 2,000 +
According to Lyle I'm in my way to becoming a fatty...
Are you gaining at that level? If you are maintaining (which I thought was your goal?) then you are not in a surplus and don't need to worry about fat gain. If your goals are to gain then he recommends keeping the surplus small. However as I mentioned in my previous post it is not set in stone and depends on many factors.
My goal is to add muscle and obviously need to gain but maybe I'm way off. I was told about maintaining as I'm 8 stones and is my ideal weight but with muscle gain that surely cannot be in the equation.
At my age I cannot expect any quick gains, especially at maintenance and recomp would make it even slower.
I have IBS and my stomach is usually bloated but is the first place to notice fat gains.
Everything is slow. You don't need to bulk to make progress. Eating at maintenance and recomping does take time but unless you are underweight or ultra lean then I would stick to it for now. Not saying you can't bulk, but just jumping into a bulk is not the way it is typically done for best results.
You're very kind and patient, thank you. I'll follow what you are saying, it can get a bit much with too many answers from a bunch of readers. Bless you x0 -
Silkysausage wrote: »Silkysausage wrote: »Silkysausage wrote: »Ok, I've re-read the article but is it theoretical? As if I wasn't confused by all of this before now, what he has said throws it all up into the air!
My maintenance is 1600 as quoted by MFP but I have changed it to 1800...because it's 'too low'. I'm a beginner in my first year and I'm an older woman at 42.
On lifting days, 4 days a week, I'll be on 2,000 +
According to Lyle I'm in my way to becoming a fatty...
Are you gaining at that level? If you are maintaining (which I thought was your goal?) then you are not in a surplus and don't need to worry about fat gain. If your goals are to gain then he recommends keeping the surplus small. However as I mentioned in my previous post it is not set in stone and depends on many factors.
My goal is to add muscle and obviously need to gain but maybe I'm way off. I was told about maintaining as I'm 8 stones and is my ideal weight but with muscle gain that surely cannot be in the equation.
At my age I cannot expect any quick gains, especially at maintenance and recomp would make it even slower.
I have IBS and my stomach is usually bloated but is the first place to notice fat gains.
Everything is slow. You don't need to bulk to make progress. Eating at maintenance and recomping does take time but unless you are underweight or ultra lean then I would stick to it for now. Not saying you can't bulk, but just jumping into a bulk is not the way it is typically done for best results.
You're very kind and patient, thank you. I'll follow what you are saying, it can get a bit much with too many answers from a bunch of readers. Bless you x
No problem, always happy to help! I know this stuff can be confusing and overwhelming at times, there is sooo much information out there! I say stick with maintenance for now and go from there..be sure to take lots of pictures and measurements every month or so to track progress.. you can always add an extra few calories if you feel ready to start gaining in the future too.1 -
Everything is "theoretical" in the sense that you have to experiment with the numbers to find out what works for you. If the numbers say 1600 but you maintain at 1800, then 1800 would be your target.
Anvil makes sense here. You will see over 6 to 8 weeks if you are maintaining, gaining or losing and adjust from there. It's all an estimate to start and your own data will help you dial it in.
Sardelsa is correct. I personally feel, unless you have super specific goals, bulking/ cutting and recomp accomplish about the same thing in about the same amount of time. A lot of it is about mentality. Some like the process of bulking and cutting. Some get stressed by the weight gain and the process of cutting to lose it. And yes, Sardelsa is pretty awesome!Everything is slow. You don't need to bulk to make progress. Eating at maintenance and recomping does take time but unless you are underweight or ultra lean then I would stick to it for now. Not saying you can't bulk, but just jumping into a bulk is not the way it is typically done for best results.3
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