Leanbulking :-)

Supermangoal

Hi guys. Does anyone here Lean Bulk? Please do add me. I would like to see what you guys eat and what your protein:fat:carb ratio is and the reason behind it. I am 194 cm/6f 3i tall and I have just started measuring calories and keep my intake to just 2k per day. I want to get my fat percentage down to 10-11% to start off with while I hopefully gain some weight as well. :-)

sardelsa

Are you trying to cut and lose first then lean bulk?

You may want to head to the gaining forum for more info

I like to follow these recommendations for macros by grams per lean body mass (or per goal weight).
Protein: 0.8 to 1g
Fats: 0.35 to 0.6g
Carbs: The rest

Keep in mind these are minimums and can be adjusted to personal preference. When bulking I tend to keep protein a touch lower than cutting (but still within the minimum) and adjust carbs to make up the rest.

Supermangoal

Cool thanks will check it out. The macroes look interesting. I found someguidelines on the amount of protein from Teamdanmark and according to that I am supposed to take 1.2-1.7g of protein per kg I weigh. I started eating healthy a few months ago but I just started keeping track of my calories yesterday. Today was the first day where I had an upper limit on calories. At 2k calories per day I should loose 0.5 kg bodyweight per week. However I have to change my protein:fat:carb ratio so I get more proteins.

Yes I am trying to cut and loose fat first but I am working out as well (calithenics) so hopefully I will get a bit of muscle in the process because of newbie gains.

AJ_G

You don't cut fat in a lean bulk. A lean bulk is just a slower bulk where you put on less fat than a traditional bulk, but you will still put on fat.

deputy_randolph

I'm cutting at 2000 calories a day. I'm a 5'3, 38 year old female. I'm down 3lbs in 4 weeks...and strength is still going strong.

Are you sure you aren't cutting? B/c you can't significantly reduce body fat while bulking. How did you come up with the 2k?

fb47

Confusing, you want to lean bulk and drop to 10%. It's contradictory . 2K calories also seems too low for a big guy like you. Do you do any physical activities apart from calithenics?

fb47

You're not lean bulking, you're cutting. I do question your 2k calories which i find way too low for a tall guy like you.

Supermangoal

My bad..I thought the intial cut was part of the lean bulking process. I am cutting atm while I hope to gain some muscle mass as well at the same time..is that even possible?

TavistockToad

Supermangoal wrote: »

My bad I thought cutting was part of the lean bulking process. I am cutting atm while I hope to gain muscle mass at the same time. Is that even possible?

Hmm myfitnesspal recommends me to eat 2k calories? According to myfitnesspal that should make me loose 0.5 kg per week.

that's recomp, which is done while eating at maintenance.

fb47

TavistockToad wrote: »

Supermangoal wrote: »

My bad I thought cutting was part of the lean bulking process. I am cutting atm while I hope to gain muscle mass at the same time. Is that even possible?

Hmm myfitnesspal recommends me to eat 2k calories? According to myfitnesspal that should make me loose 0.5 kg per week.

that's recomp, which is done while eating at maintenance.

He's not eating at maintenance, he's roughly losing 1 lbs per week.

Supermangoal wrote: »

My bad..I thought the intial cut was part of the lean bulking process. I am cutting atm while I hope to gain some muscle mass as well at the same time..is that even possible?

You might get some newbie gains, but after awhile you won't. Usually at 1 lbs per week weight loss, at best you'll be able to preserve some muscles, but at worse you can lose some of it. To build muscles in the long term, you'll either have to recomp which is a slow process or lean bulk which will build them faster, but I suggest you do a lean bulk which would require you to eat 250-500 calories over your maintenance. The cons for bulking is you will accumulate some fat in the process, but the pro is that if done right, you will see progress quicker.

If you have fat to lose at this moment, you're better off cutting until your lean. Usually 10-12% body fat is a good place to start a lean bulk.

Supermangoal

Okay thanks. Hmm according to a youtube video I saw I should continue to cut till I get to 10- 11% body fat. A friend of mine thinks I should start bulking because I am kind of thin width wise but I have a small chunk of bellyfat which would be nice to loose before I start leanbulking. A friend of mine says it will go away with cardio..am a bit confused as to which path I should take...

Should I even be working out while cutting?

sardelsa

How much do you weigh? If you are close to the bottom end of a healthy weight for your height, I wouldn't bother cutting down to 10%. Otherwise you can cut a bit, slowly, don't go too aggressive, get adequate protein and definitely lift following a progressive program will be best. If you don't lift you will lose more muscle than necessary and your body composition may not improve (it could even get worse) and you won't be in a good place to bulk at all.

Supermangoal

sardelsa wrote: »

How much do you weigh? If you are close to the bottom end of a healthy weight for your height, I wouldn't bother cutting down to 10%. Otherwise you can cut a bit, slowly, don't go too aggressive, get adequate protein and definitely lift following a progressive program will be best. If you don't lift you will lose more muscle than necessary and your body composition may not improve (it could even get worse) and you won't be in a good place to bulk at all.

I weigh 96kg/211lbs. My bmi is 25,5 which is in the begining of the overweight range.

Right now I don't really have a training program is that important? In and right outside of my apartment building I have access to an outdoor pool, a fitness room, an outdoor callisthenics park/area and a parkour park. There are weights in the fitness room which I can use but primarily do callethenics 5 times a week where I do different excersices depending on which muscles are not sore from previous training sessions. Would that be ok?

sardelsa

Yea definitely keep cutting then. And find a training program, you can find some bodyweight ones in this link (You are your own gym, convict conditioning etc)

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Otherwise doing just random things tends to yield poor results, bodyweight can be tricky since you are not adding actual weight so following a program can help you progress properly.

mom23mangos

sardelsa wrote: »

Yea definitely keep cutting then. And find a training program, you can find some bodyweight ones in this link (You are your own gym, convict conditioning etc)

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Otherwise doing just random things tends to yield poor results, bodyweight can be tricky since you are not adding actual weight so following a program can help you progress properly.

As long as you are following an actual progressive bodyweight program, you are probably fine with calisthenics for your upper body (not to say it's not wise to supplement with weights), but I'd definitely add in weights for your lower body. Chris Heria incorporates compound lifts into his strength building routines.

https://youtu.be/nmP8l-ELI3Q

Supermangoal

Am looking into different programs. The Athleanx program in the link looks good but costs 100$. I have also downloaded Chris Herias thenx app which is pretty interesting for callesthenics and another app called homeworkout. A friend of mine is a personal trainer. He is going to visit me the 10th of August and is willing to help me out with a trainingprogram and diet as well.

fb47

This one is good for beginners
https://aworkoutroutine.com/the-beginner-weight-training-workout-routine/

If you're not a beginner, this one is good too
https://aworkoutroutine.com/the-muscle-building-workout-routine/

Best of all, it's free.

moogie_fit

Supermangoal wrote: »

Hi guys. Does anyone here Lean Bulk? Please do add me. I would like to see what you guys eat and what your protein:fat:carb ratio is and the reason behind it. I am 194 cm/6f 3i tall and I have just started measuring calories and keep my intake to just 2k per day. I want to get my fat percentage down to 10-11% to start off with while I hopefully gain some weight as well. :-)

Added