31 Day Experiment
Davidsdottir
Posts: 1,285 Member
I was lifting this morning at the gym and the director of training decided to come and chat with me. He asked what my body goals were and I said to get to a muscular 145 lbs. He took my bf% (I know, not completely accurate) and concluded that I'm at 18.7% right now at 5'5.5" and 138 lbs.
He asked about my current intake and macros (2400 with 120g protein, 93g fat, rest carbs). He said I should do 2850 a day, 210g protein, 85g fat, rest carbs. He said try it for a month and get back to him.
Part of me thinks this is crazy, but part of me likes a challenge. The guy is a strong man competitor and looks awesome. I'm thinking about throwing caution to the wind for a month and just going with it and seeing what happens.
What are your thoughts on this?
ETA: I'm 3 months into my bulk and am a woman.
He asked about my current intake and macros (2400 with 120g protein, 93g fat, rest carbs). He said I should do 2850 a day, 210g protein, 85g fat, rest carbs. He said try it for a month and get back to him.
Part of me thinks this is crazy, but part of me likes a challenge. The guy is a strong man competitor and looks awesome. I'm thinking about throwing caution to the wind for a month and just going with it and seeing what happens.
What are your thoughts on this?
ETA: I'm 3 months into my bulk and am a woman.
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Replies
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I"m curious to know why he says so much for Protein? I've always been told and have read that 1 g per lb of body weight for daily protein intake is a good amount, just wondering what everyone else thinks about that?0
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What approx body fat % did you start your bulk at? 210 grams protein is not going to help you build any more muscle.
What are you going to do? Hope you like chicken.
I could not consider this in the middle of my bulk right now (4 months in), it would just make me fatter, but I started at a higher bf%.2 -
Your goals are bulking with minimal fat gains right? What are the expectations with that macro breakdown.. does he think more protein = more muscle gain? You are essentially going to run a very expensive experiment with way more protein than necessary. And at the cost of some of your carbs.. which are very important during a bulk for muscle building as well as workout performance. I would feel super full and bloated on that much protein and that could negatively affect your workouts even more. Not to say you won't get results eating that way.. people can run bulks on all kinds of diets, including keto, however, results may not be as optimal.
Hey if you want to try it out, go for it! Let us know how it goes.1 -
I'm a female that is significantly bigger than you (5'9" 200 pounds) and couldn't imagine trying to hit that protein level. I'd go back and ask how he came up with those numbers. Also, did he say anything at all about your training or just trust you are doing enough?2
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@RoxieDawn I started at 126 lbs and about 16.5% body fat.
@sardelsa and @usmcmp I totally agree, it's Ann excessive amount of protein. I usually end up around 150g as it is (I love meat), but 210 is ridiculous. When he approached me, I was only half paying attention because I heard 2850 and rolled my eyes so I didn't question him at the time. We talked about my training and he thought that was already good.1 -
well since many trainers have no degree in dietary education or anything else(not saying none of them do there are some out there). I would ask what his credentials are and if he has any degrees. otherwise I would take his advice with a grain of salt. meaning that I would not believe everything he said. its probably what worked for them and many trainers still believe in old bro science. if you are already seeing some results and you are able to increase your weight then keep doing what you are doing. I dont see where you would need that much protein. even some of the trainers on here will tell you thats too much and not needed.3
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Davidsdottir wrote: »@RoxieDawn I started at 126 lbs and about 16.5% body fat.
@sardelsa and @usmcmp I totally agree, it's Ann excessive amount of protein. I usually end up around 150g as it is (I love meat), but 210 is ridiculous. When he approached me, I was only half paying attention because I heard 2850 and rolled my eyes so I didn't question him at the time. We talked about my training and he thought that was already good.
The difference in body fat% increase from 126 to 138 is minimal, very nice job by the way. If your body is responding to calories/current macros and your current programming and you are happy with what you are achieving so far it will be up to you if you want to experiment.
Since you are still quite lean, if you are no longer caring about min fat gains for 4 more weeks, did he give you a little snippet of what you could expect in 4 weeks doing this?
In any regard, let us know the outcome.
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I didn't even see the difference in cal intake. How much more of a surplus would that put you in? If it is any more than 2lbs per month I would be weary, even with high protein you will still gain more fat. However, since you have already gained so much and are still quite lean, you could up the cals and go for it if you wanted to.. but clearly you are doing something right since you are staying really lean. I have been bulking for only 5 months and gained about 10lbs. If I had to guess I am in the mid-20s for bodyfat%.
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First off, congrats on gaining his attention, that says a lot about your training because you are getting noticed so that's a definite plus! Definitely, 210g of protein is higher than you need, a lot of people like to go to 1g/lb of body weight but you won't need that much either, 210g is about 1.5g and too bro science really. Trainers usually aren't great for nutritional advice unless they have an actual background, which most don't.
I think it would be an interesting challenge, but you are already in unknown territory and to turbo your bulk like that might be hard on you both physically and mentally. I don't know if he has much experence with training women because his recommendations seem more for men who can gain more muscle on a bulk, you are probably already pushing your limits on muscle gain for you and adding more calories will just add more fat, and probably not good for what your goals are.
If you are really up for a challenge, and he is serious about your potential, then he should be working more with your training rather than upping your diet. Although, he does like your training a good trainer can always find ways to improve it.
Once again, congrats on your to-date-results, you are definitely doing it the right way.
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I didn't even see the difference in cal intake. How much more of a surplus would that put you in? If it is any more than 2lbs per month I would be weary, even with high protein you will still gain more fat. However, since you have already gained so much and are still quite lean, you could up the cals and go for it if you wanted to.. but clearly you are doing something right since you are staying really lean. I have been bulking for only 5 months and gained about 10lbs. If I had to guess I am in the mid-20s for bodyfat%.
It's an extra pound per week surplus essentially, that's quite a bit when you are already bulking, and it's 4lbs per month extra. I would say that's far too much for a natural lifter, male or female, that's already in a surplus for bulking.
Your results are pretty much in line with the maximum you can expect, Stef, you aren't a novice lifter and your progress pics are proof you are getting the results and the gains. 2 -
I completely agree with everyone here. My TDEE is approximately 2200 and I've been gaining an average of .7 lbs a week.
I know what I'm doing is what's probably best for me... keeping this bulk pretty lean... but I'm getting lured slightly by the thought of an extra 450 cals a day (which will probably go straight to my gut LOL).2 -
Davidsdottir wrote: »I completely agree with everyone here. My TDEE is approximately 2200 and I've been gaining an average of .7 lbs a week.
I know what I'm doing is what's probably best for me... keeping this bulk pretty lean... but I'm getting lured slightly by the thought of an extra 450 cals a day (which will probably go straight to my gut LOL).
Well, you could always burn it off with other exercise, but that's a lot of cardio at 145! If you are interested in a bit more to see how it goes, then you could do an experiment of adding 100 cals/day and see if you like the results. My guess is that you are already maximizing your lean gains, or very close to it, and 100 cals will let you know pretty quick if you have any more lean gains you could squeeze out. Once you hit that wall you are into dirty bulking.
Some people love dirty bulks because donuts!!! I prefer to keep mine lean but I'll work more on the running if I want that donut...mmmm donuts!
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Wheelhouse15 wrote: »Davidsdottir wrote: »I completely agree with everyone here. My TDEE is approximately 2200 and I've been gaining an average of .7 lbs a week.
I know what I'm doing is what's probably best for me... keeping this bulk pretty lean... but I'm getting lured slightly by the thought of an extra 450 cals a day (which will probably go straight to my gut LOL).
Well, you could always burn it off with other exercise, but that's a lot of cardio at 145! If you are interested in a bit more to see how it goes, then you could do an experiment of adding 100 cals/day and see if you like the results. My guess is that you are already maximizing your lean gains, or very close to it, and 100 cals will let you know pretty quick if you have any more lean gains you could squeeze out. Once you hit that wall you are into dirty bulking.
Some people love dirty bulks because donuts!!! I prefer to keep mine lean but I'll work more on the running if I want that donut...mmmm donuts!
I already aim to get 12k steps each day to keep my TDEE up so can eat more LOL
I'm going to chalk up everything the trainer said today to broscience, which is what I thought the whole time he was talking to me anyway.
I'm keeping my cals as they are (I always relax and don't track on weekends already) and raise them up once I stall. I'm in this for the long haul and would hate myself if I gained 8 lbs of fat in a month just for the hell of it!2 -
Davidsdottir wrote: »Wheelhouse15 wrote: »Davidsdottir wrote: »I completely agree with everyone here. My TDEE is approximately 2200 and I've been gaining an average of .7 lbs a week.
I know what I'm doing is what's probably best for me... keeping this bulk pretty lean... but I'm getting lured slightly by the thought of an extra 450 cals a day (which will probably go straight to my gut LOL).
Well, you could always burn it off with other exercise, but that's a lot of cardio at 145! If you are interested in a bit more to see how it goes, then you could do an experiment of adding 100 cals/day and see if you like the results. My guess is that you are already maximizing your lean gains, or very close to it, and 100 cals will let you know pretty quick if you have any more lean gains you could squeeze out. Once you hit that wall you are into dirty bulking.
Some people love dirty bulks because donuts!!! I prefer to keep mine lean but I'll work more on the running if I want that donut...mmmm donuts!
I already aim to get 12k steps each day to keep my TDEE up so can eat more LOL
I'm going to chalk up everything the trainer said today to broscience, which is what I thought the whole time he was talking to me anyway.
I'm keeping my cals as they are (I always relax and don't track on weekends already) and raise them up once I stall. I'm in this for the long haul and would hate myself if I gained 8 lbs of fat in a month just for the hell of it!
You have passed the bro bulk temptation test. Very good young Padawan. Well you do seem to have a very good bro science detector lol.
Keep up the good work on that bulk.2 -
Wheelhouse15 wrote: »I didn't even see the difference in cal intake. How much more of a surplus would that put you in? If it is any more than 2lbs per month I would be weary, even with high protein you will still gain more fat. However, since you have already gained so much and are still quite lean, you could up the cals and go for it if you wanted to.. but clearly you are doing something right since you are staying really lean. I have been bulking for only 5 months and gained about 10lbs. If I had to guess I am in the mid-20s for bodyfat%.
It's an extra pound per week surplus essentially, that's quite a bit when you are already bulking, and it's 4lbs per month extra. I would say that's far too much for a natural lifter, male or female, that's already in a surplus for bulking.
Your results are pretty much in line with the maximum you can expect, Stef, you aren't a novice lifter and your progress pics are proof you are getting the results and the gains.
Haha thanks. I'm just grouchy because none of my pants fit right now, even my workout pants are becoming a workout in themselves to put on they are so tight!
I am NOT bringing out the maternity pants... that is where I draw the line!! 
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Wheelhouse15 wrote: »I didn't even see the difference in cal intake. How much more of a surplus would that put you in? If it is any more than 2lbs per month I would be weary, even with high protein you will still gain more fat. However, since you have already gained so much and are still quite lean, you could up the cals and go for it if you wanted to.. but clearly you are doing something right since you are staying really lean. I have been bulking for only 5 months and gained about 10lbs. If I had to guess I am in the mid-20s for bodyfat%.
It's an extra pound per week surplus essentially, that's quite a bit when you are already bulking, and it's 4lbs per month extra. I would say that's far too much for a natural lifter, male or female, that's already in a surplus for bulking.
Your results are pretty much in line with the maximum you can expect, Stef, you aren't a novice lifter and your progress pics are proof you are getting the results and the gains.
Haha thanks. I'm just grouchy because none of my pants fit right now, even my workout pants are becoming a workout in themselves to put on they are so tight! I am NOT bringing out the maternity pants... that is where I draw the line!!
Lol there were times when I thought I would have to break out the maternity clothes!0 -
Wheelhouse15 wrote: »Wheelhouse15 wrote: »I didn't even see the difference in cal intake. How much more of a surplus would that put you in? If it is any more than 2lbs per month I would be weary, even with high protein you will still gain more fat. However, since you have already gained so much and are still quite lean, you could up the cals and go for it if you wanted to.. but clearly you are doing something right since you are staying really lean. I have been bulking for only 5 months and gained about 10lbs. If I had to guess I am in the mid-20s for bodyfat%.
It's an extra pound per week surplus essentially, that's quite a bit when you are already bulking, and it's 4lbs per month extra. I would say that's far too much for a natural lifter, male or female, that's already in a surplus for bulking.
Your results are pretty much in line with the maximum you can expect, Stef, you aren't a novice lifter and your progress pics are proof you are getting the results and the gains.
Haha thanks. I'm just grouchy because none of my pants fit right now, even my workout pants are becoming a workout in themselves to put on they are so tight! I am NOT bringing out the maternity pants... that is where I draw the line!!
Lol there were times when I thought I would have to break out the maternity clothes! 0 -
Wheelhouse15 wrote: »I didn't even see the difference in cal intake. How much more of a surplus would that put you in? If it is any more than 2lbs per month I would be weary, even with high protein you will still gain more fat. However, since you have already gained so much and are still quite lean, you could up the cals and go for it if you wanted to.. but clearly you are doing something right since you are staying really lean. I have been bulking for only 5 months and gained about 10lbs. If I had to guess I am in the mid-20s for bodyfat%.
It's an extra pound per week surplus essentially, that's quite a bit when you are already bulking, and it's 4lbs per month extra. I would say that's far too much for a natural lifter, male or female, that's already in a surplus for bulking.
Your results are pretty much in line with the maximum you can expect, Stef, you aren't a novice lifter and your progress pics are proof you are getting the results and the gains.
Haha thanks. I'm just grouchy because none of my pants fit right now, even my workout pants are becoming a workout in themselves to put on they are so tight! I am NOT bringing out the maternity pants... that is where I draw the line!!
I feel ya there. I've resorted to wearing dresses to work because my pants that started off too big are now SNUG!0 -
140lb woman and 200g protein. Lol the guy is clueless1
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Davidsdottir wrote: »Wheelhouse15 wrote: »I didn't even see the difference in cal intake. How much more of a surplus would that put you in? If it is any more than 2lbs per month I would be weary, even with high protein you will still gain more fat. However, since you have already gained so much and are still quite lean, you could up the cals and go for it if you wanted to.. but clearly you are doing something right since you are staying really lean. I have been bulking for only 5 months and gained about 10lbs. If I had to guess I am in the mid-20s for bodyfat%.
It's an extra pound per week surplus essentially, that's quite a bit when you are already bulking, and it's 4lbs per month extra. I would say that's far too much for a natural lifter, male or female, that's already in a surplus for bulking.
Your results are pretty much in line with the maximum you can expect, Stef, you aren't a novice lifter and your progress pics are proof you are getting the results and the gains.
Haha thanks. I'm just grouchy because none of my pants fit right now, even my workout pants are becoming a workout in themselves to put on they are so tight! I am NOT bringing out the maternity pants... that is where I draw the line!!
I feel ya there. I've resorted to wearing dresses to work because my pants that started off too big are now SNUG!
The dark side of squats! I have to wear a size up on my pants too or get a relaxed fit. Clothes aren't made for athletes.0 -
trigden1991 wrote: »140lb woman and 200g protein. Lol the guy is clueless
He probably thinks if he doesn't get 2g/lb he is going to shrivel up.
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Wheelhouse15 wrote: »Davidsdottir wrote: »Wheelhouse15 wrote: »I didn't even see the difference in cal intake. How much more of a surplus would that put you in? If it is any more than 2lbs per month I would be weary, even with high protein you will still gain more fat. However, since you have already gained so much and are still quite lean, you could up the cals and go for it if you wanted to.. but clearly you are doing something right since you are staying really lean. I have been bulking for only 5 months and gained about 10lbs. If I had to guess I am in the mid-20s for bodyfat%.
It's an extra pound per week surplus essentially, that's quite a bit when you are already bulking, and it's 4lbs per month extra. I would say that's far too much for a natural lifter, male or female, that's already in a surplus for bulking.
Your results are pretty much in line with the maximum you can expect, Stef, you aren't a novice lifter and your progress pics are proof you are getting the results and the gains.
Haha thanks. I'm just grouchy because none of my pants fit right now, even my workout pants are becoming a workout in themselves to put on they are so tight! I am NOT bringing out the maternity pants... that is where I draw the line!!
I feel ya there. I've resorted to wearing dresses to work because my pants that started off too big are now SNUG!
The dark side of squats! I have to wear a size up on my pants too or get a relaxed fit. Clothes aren't made for athletes.
Especially not females! By the time pants fit my quads and butt, they're so loose in the waist.2 -
Davidsdottir wrote: »Wheelhouse15 wrote: »Davidsdottir wrote: »Wheelhouse15 wrote: »I didn't even see the difference in cal intake. How much more of a surplus would that put you in? If it is any more than 2lbs per month I would be weary, even with high protein you will still gain more fat. However, since you have already gained so much and are still quite lean, you could up the cals and go for it if you wanted to.. but clearly you are doing something right since you are staying really lean. I have been bulking for only 5 months and gained about 10lbs. If I had to guess I am in the mid-20s for bodyfat%.
It's an extra pound per week surplus essentially, that's quite a bit when you are already bulking, and it's 4lbs per month extra. I would say that's far too much for a natural lifter, male or female, that's already in a surplus for bulking.
Your results are pretty much in line with the maximum you can expect, Stef, you aren't a novice lifter and your progress pics are proof you are getting the results and the gains.
Haha thanks. I'm just grouchy because none of my pants fit right now, even my workout pants are becoming a workout in themselves to put on they are so tight! I am NOT bringing out the maternity pants... that is where I draw the line!!
I feel ya there. I've resorted to wearing dresses to work because my pants that started off too big are now SNUG!
The dark side of squats! I have to wear a size up on my pants too or get a relaxed fit. Clothes aren't made for athletes.
Especially not females! By the time pants fit my quads and butt, they're so loose in the waist.
True, at least men have always had sone expectation of athleticism but fashion is in the dark ages for women. I think we should all wear kilts but maybe that's just my Scottish side lol.1 -
Don't mind me, I am just here because I love your shirt OP!3
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Well, if you run into him again hope you post it. Really curious to see what he says for his reasoning as to why he gave you those numbers. 1
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Way way overkill on the protein and likely more calories than you need, leading to more fat gain than desired.0
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