Culking Fall of 2017!!!!!
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Hi all! I'm new to this forum (and to bulking), and I've been enjoying reading about your progress in this thread.
I'm 37F, mother of two, avid runner taking some time off of running this winter to hopefully put on muscle. I'm 5'2 105lb and frustratingly skinny fat. Been lifting consistently over the past six weeks, starting with SL 5x5 for the simplicity but adding in weighted hip thrusts & glute bridges for the booty.
Still trying to figure out the appropriate surplus for bulking. I maintain around 1300, so aiming for 1500 daily, but it's hard not to eat all the things right now. Could be my cycle affecting my appetite maybe? Hoping I'll adjust to the new limit soon.0 -
Took a 6 week diet break/mini-bulk/purposeful surplus to try and undo any metabolic adaptations from dieting this summer and have seen my TDEE increase noticeably (from 3200-3500).
Undertaking a 6 week mini-cut before I start a 12 week dietary phase in the new year with the ultimate goal of being 220lbs with decent abs.1 -
Hi all! I'm new to this forum (and to bulking), and I've been enjoying reading about your progress in this thread.
I'm 37F, mother of two, avid runner taking some time off of running this winter to hopefully put on muscle. I'm 5'2 105lb and frustratingly skinny fat. Been lifting consistently over the past six weeks, starting with SL 5x5 for the simplicity but adding in weighted hip thrusts & glute bridges for the booty.
Still trying to figure out the appropriate surplus for bulking. I maintain around 1300, so aiming for 1500 daily, but it's hard not to eat all the things right now. Could be my cycle affecting my appetite maybe? Hoping I'll adjust to the new limit soon.
You can aim for a smaller surplus, so anywhere from 125-250cals per day (so 0.25-0.5lb gain per week).. however, you will gain some fat when bulking. As long as you are prepared and OK with that. If you are starting out a bulk with a higher bodyfat%, it can put you at a bit of a disadvantage, it's not impossible though. Alternatively, you can recomp - eat at maintenance and continue to lift. Progress can be slower though.. depends on your ultimate goals and timeline.0 -
@sardelsa Thanks. I figured a bulk would be best since I do want to weigh more and have very little muscle. I am probably around 18-20% BF (will confirm with a DEXA soon). So I have been aiming for 200 a day surplus, it's just hard to stick to right now. I'm used to eating quite a bit more since I was burning 2-3k calories per week while marathon training. I'm not running right now, but my appetite hasn't quite got the memo!0
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@sardelsa Thanks. I figured a bulk would be best since I do want to weigh more and have very little muscle. I am probably around 18-20% BF (will confirm with a DEXA soon). So I have been aiming for 200 a day surplus, it's just hard to stick to right now. I'm used to eating quite a bit more since I was burning 2-3k calories per week while marathon training. I'm not running right now, but my appetite hasn't quite got the memo!
If you are really 18-20% I wouldn't quite call that "skinny fat".. that is actually fairly lean and a great place to start a bulk. But if measured with a scale most likely inaccurate. However if you feel tiny and undermuscled, stick to the small surplus.1 -
@sardelsa The BF estimate is based on caliper measurements. I definitely need the DEXA to figure out what I'm really working with. I am fairly lean - I can see the top of my abs - but have a slight pooch from multiple pregnancies. I think if myself as skinny fat because my friends would call me skinny but I'm far from toned due to lack of muscle.0
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I am running phul, wife and I lift together. Most days seems to take 1he 30min, with some hypertrophy days leaning closer to 1he 45min. Still not really gaining weight on this starting bulk, but my lifts started moving up again.1
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I've been 'meh' the last few months. I recently started the RP Female Physique program, and I'm planning to do a 12 week cut using their diet templates in January, then doing a maintenance phase after.
Continuing to maintain and getting a feel for the Base phase of the diet until then. Nutrient timing around workouts, eating vegetables, all that jazz.
The lifting program has been interesting as you adjust sets based on difficulty/soreness. My lower body responds on minimal sets, while most of my upper body takes many sets. (Basically aligns with which muscle groups are my 'stronger' ones, it just never occurred to me I didn't actually need to train my legs to the point that I couldn't function for 6 days, or that maybe I should have triceps DOMS sometimes. Ha.)
Probably all basic stuff, but I've always been pretty sub par when it comes to most of that. Hoping to accomplish things in the next year with this new knowledge.3 -
Since ending my C1 RFL cut in early August at 163, I'm back to 168. Five pounds in three and a half months, so not bad. Right on track for my aim, which is 181 by next fall.
I keep increasing my training aspects, so I'm currently stalled on weight gain, but that's expected. I'll see what happens on my JTM 5s realization week before deciding what to do with kcals.3 -
@sardelsa The BF estimate is based on caliper measurements. I definitely need the DEXA to figure out what I'm really working with. I am fairly lean - I can see the top of my abs - but have a slight pooch from multiple pregnancies. I think if myself as skinny fat because my friends would call me skinny but I'm far from toned due to lack of muscle.
I would eat at least maintenance, but preferably a bit over, and keep lifting progressively. You can still run a little for some extra calories if you want to. I lift similarly to 5x5 with added glutes also.0 -
Ok! I’m starting my bulk now...there’s no way I’m getting under 123 without losing strength before my meet, so I’m going to ease into a surplus so I go into it well fed and strong.
1700-1900 calories (depending on how much walking/running I do) should put me on track for 1.5lb gain per month.
Not the best progress photos, but here I am at 123.4 lbs (about 5lbs heavier than the start of my first bulk)
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NEW GAME PLAN.
powerlifting meet in February- so- cut weight- then be strong AF in February- I think that's the plan.
I officially gave up on Lee Labrada's plan around 9 weeks in- they started charging for it I think and I was annoyed- so I gave up- I'm doing essentially a bastardized 5 x 5 with a focus on mobility and form- so slow progress upwards in terms of weight. I'm not mad at it- but it IS frustrating.3 -
NEW GAME PLAN.
powerlifting meet in February- so- cut weight- then be strong AF in February- I think that's the plan.
I officially gave up on Lee Labrada's plan around 9 weeks in- they started charging for it I think and I was annoyed- so I gave up- I'm doing essentially a bastardized 5 x 5 with a focus on mobility and form- so slow progress upwards in terms of weight. I'm not mad at it- but it IS frustrating.
This is your first meet, right!?! YASSSSS
I heard Layne Norton saying something about bbcom starting to charge for his program as well. Sounds ridiculous!0 -
not_a_runner wrote: »NEW GAME PLAN.
powerlifting meet in February- so- cut weight- then be strong AF in February- I think that's the plan.
I officially gave up on Lee Labrada's plan around 9 weeks in- they started charging for it I think and I was annoyed- so I gave up- I'm doing essentially a bastardized 5 x 5 with a focus on mobility and form- so slow progress upwards in terms of weight. I'm not mad at it- but it IS frustrating.
This is your first meet, right!?! YASSSSS
I heard Layne Norton saying something about bbcom starting to charge for his program as well. Sounds ridiculous!
From my understanding that there are additional programs on biolayne.com but he did just dole out PHAT for free through PDF because BB.com started charging for their programs like PH3.
On a personal note, I am just working on recomp at this point. With my daughter coming into this world, it's been a bit challenging to stick with calories through the holidays. Also, i started PHAT which is by far one of my favorite programs to date. Definitely seeing an increase in strength and potentially a bit more size (at least in my arms).0 -
Yay @klrenn you look amazing! Love love the outfit
Thanks! I have a feeling I’m going to amass quite a large collection of fun deadlifting socks
It’s funny how all of a sudden I went from not feeling lean enough to feeling really scrawny. My workout shorts are all too big right now. It will be nice to have them fit again.
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not_a_runner wrote: »NEW GAME PLAN.
powerlifting meet in February- so- cut weight- then be strong AF in February- I think that's the plan.
I officially gave up on Lee Labrada's plan around 9 weeks in- they started charging for it I think and I was annoyed- so I gave up- I'm doing essentially a bastardized 5 x 5 with a focus on mobility and form- so slow progress upwards in terms of weight. I'm not mad at it- but it IS frustrating.
This is your first meet, right!?! YASSSSS
I heard Layne Norton saying something about bbcom starting to charge for his program as well. Sounds ridiculous!
From my understanding that there are additional programs on biolayne.com but he did just dole out PHAT for free through PDF because BB.com started charging for their programs like PH3.
I hope people don't pay them.
There is a great (free) Excel template out there already for PH3 (which I would prefer over using the bbcom app anyway, so you can see all the data upfront)
It would be one thing if these were 'new' programs, but to take programs that have been free for YEARS and decide to make them $8.99 per month now.....just no.0 -
not_a_runner wrote: »not_a_runner wrote: »NEW GAME PLAN.
powerlifting meet in February- so- cut weight- then be strong AF in February- I think that's the plan.
I officially gave up on Lee Labrada's plan around 9 weeks in- they started charging for it I think and I was annoyed- so I gave up- I'm doing essentially a bastardized 5 x 5 with a focus on mobility and form- so slow progress upwards in terms of weight. I'm not mad at it- but it IS frustrating.
This is your first meet, right!?! YASSSSS
I heard Layne Norton saying something about bbcom starting to charge for his program as well. Sounds ridiculous!
From my understanding that there are additional programs on biolayne.com but he did just dole out PHAT for free through PDF because BB.com started charging for their programs like PH3.
I hope people don't pay them.
There is a great (free) Excel template out there already for PH3 (which I would prefer over using the bbcom app anyway, so you can see all the data upfront)
It would be one thing if these were 'new' programs, but to take programs that have been free for YEARS and decide to make them $8.99 per month now.....just no.
Do you have a link to the PH3 template? If so, I can update the lifting programs thread.0 -
not_a_runner wrote: »not_a_runner wrote: »NEW GAME PLAN.
powerlifting meet in February- so- cut weight- then be strong AF in February- I think that's the plan.
I officially gave up on Lee Labrada's plan around 9 weeks in- they started charging for it I think and I was annoyed- so I gave up- I'm doing essentially a bastardized 5 x 5 with a focus on mobility and form- so slow progress upwards in terms of weight. I'm not mad at it- but it IS frustrating.
This is your first meet, right!?! YASSSSS
I heard Layne Norton saying something about bbcom starting to charge for his program as well. Sounds ridiculous!
From my understanding that there are additional programs on biolayne.com but he did just dole out PHAT for free through PDF because BB.com started charging for their programs like PH3.
I hope people don't pay them.
There is a great (free) Excel template out there already for PH3 (which I would prefer over using the bbcom app anyway, so you can see all the data upfront)
It would be one thing if these were 'new' programs, but to take programs that have been free for YEARS and decide to make them $8.99 per month now.....just no.
Do you have a link to the PH3 template? If so, I can update the lifting programs thread.
https://www.youtube.com/watch?v=npNke8H4HK8
Or
https://www.reddit.com/r/Fitness/comments/4fd40p/layne_nortons_ph3_program_free_excel/
The reddit basically links you to his youtube video which has the dropbox link.0 -
Slowing down, way down and am contemplating a short deficit phase. Hit 212 waaayyyyyy too fast but it sure was fun!2
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not_a_runner wrote: »NEW GAME PLAN.
powerlifting meet in February- so- cut weight- then be strong AF in February- I think that's the plan.
I officially gave up on Lee Labrada's plan around 9 weeks in- they started charging for it I think and I was annoyed- so I gave up- I'm doing essentially a bastardized 5 x 5 with a focus on mobility and form- so slow progress upwards in terms of weight. I'm not mad at it- but it IS frustrating.
This is your first meet, right!?! YASSSSS
I heard Layne Norton saying something about bbcom starting to charge for his program as well. Sounds ridiculous!
this will be my first official meet yes. I wanted to do the one on the 10th- but well- I had show.
So - this would be good. I'm excited. I need a new real program. I'm sort of doing 5 x 5 because- I can. and it's there. I don't have time for Sheiko right now. Maybe after January? Hard to come out of certifications and right into a meet- but whatever- it's not about being strong. It's about doing the things.2 -
Bumpity bump- how did Christmas go for everyone?0
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that's the one
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How' everyone else doing? any big plans for the year coming up?
I'm motoring through with an inconsistent 2-3 time a week program right now- it's really killing me to not lift regularly but the work gets done so I know it's not awful.
I think I previously mentioned- but the power meet- which means I need to set up a training cycle soon. *kitten* timing b/c I'll be in Atlanta for a dance certification for a week smack in the middle of that- but I mean- there are worse things I think. But my construction project is over in a week so soon- I should be able to go back to "normal" soon. thankfully!1 -
So where's the 2018 thread 1
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Crazy sick last week. Lost 5 pounds in 3 days. They found their way back, though, once I got rehydrated. :sad:
Supposed to do a charity meet Saturday and I haven't been in the gym for a week. I already paid the entry fee, so I'm going to do it, but my lifts are gonna suck.
Then Belize in March!!!0 -
So where's the 2018 thread
usually this rolls through till the spring- hence- culking like last time- suppose we should just update the title.
sorry you weren't feeling well!!! But yay for Belize! that sounds awesome- how long?quiksylver296 wrote: »Crazy sick last week. Lost 5 pounds in 3 days. They found their way back, though, once I got rehydrated. :sad:
Supposed to do a charity meet Saturday and I haven't been in the gym for a week. I already paid the entry fee, so I'm going to do it, but my lifts are gonna suck.
Then Belize in March!!!
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So where's the 2018 thread
usually this rolls through till the spring- hence- culking like last time- suppose we should just update the title.
sorry you weren't feeling well!!! But yay for Belize! that sounds awesome- how long?quiksylver296 wrote: »Crazy sick last week. Lost 5 pounds in 3 days. They found their way back, though, once I got rehydrated. :sad:
Supposed to do a charity meet Saturday and I haven't been in the gym for a week. I already paid the entry fee, so I'm going to do it, but my lifts are gonna suck.
Then Belize in March!!!
Oh yea, lol..
So I start dabbling in programming a new workout for my lifting partner and I. While we both loved PHAT, it was a bit more time consuming than we both liked (leg days were 75 to 90 minutes) .0
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