Want Muscle but scared I'll just get Fat

SaucyLife

I've been watching videos, and obviously eating is always a big part of gaining muscle. One of the videos talked about a TDEE (Total Daily Energy Expenditure). The thing is, I feel like anytime I try bulking while lifting weights, I just get chunky and flabby. I'll admit that most of what I eat is carbs, even when I try to cut them out. Any advice for me?

Here's my specific TDEE: https://tdeecalculator.net/result.php?s=imperial&g=male&age=23&lbs=170&in=74&act=1.55&f=1

threewins

If you want to build muscle, you need to eat protein. That's because muscles contain nitrogen. Carbs don't contain nitrogen, protein does.

Geneveremfp

It is a bit inevitable. It's why a lot of people do bulk and cut cycles.

sardelsa

Make sure you are not aiming too high above maintenance, keep it 250-500cals per day or less (0.5-1lb per week gain), make sure you get adequate protein, 0.8-1g per lb bodyweight minimum, also a good amount of carbs actually boosts workout performance and help the muscle building process so don't cut them out when bulking. You will gain some fat but gaining slowly will help keep it minimal.

See this link for more info on bulking

https://community.myfitnesspal.com/en/discussion/10226536/bulking-for-beginners/p1

Also make sure you are following a progressive lifting program which is very important.

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

Also head over to the gaining section of you have any other questions!

heybales

Of course that site does NOT know your specific TDEE.
It's estimating it off your body stats and your selection of activity level.
You may have guessed wrong - or you are between levels.

How about using the TDEE and for a month nail accurate logging of what you eat.

Then above advice about adding on 250.
See if weight increases over 2 weeks on valid weigh-in days. may have to go a month since 1 lb outside of water weight could be hard to see.

What many find when starting to bulk is they had a TDEE figure, but the mere act of adding a small amount of calories made their workouts so much better - they burned more and were no longer in a bulk.
Gotta increase eating goals again.

It'll take awhile, get used to testing and logging results.

psuLemon

What are your current stats? Do you even lift right now? Do you have a current photo.

psuLemon

threewins wrote: »

If you want to build muscle, you need to eat protein. That's because muscles contain nitrogen. Carbs don't contain nitrogen, protein does.

Carbs are protein sparring and they help with performance through muscle glycogen replenishment and recovery.

Theoldguy1

What's your bodyfat level? Most sources will suggest a male not bulk if over 15% BF.

Mellouk89

I'm on the same boat as you, I just got done cutting and started lifting weights very recently. The last thing I want is to put on fat.

Try a minimal calorie surplus like mentionned above, and weigh yourself frequently in the morning. You don't want to gain weight too quickly.

ahoy_m8

You can always try a recomp (TDEE+0) or very slow bulk (TDEE+50-100 kcal).

Dogmom1978

Again, as mentioned above, you need to increase the protein and decrease the carbs. You don’t have to do anything drastic like cut carbs out, BUT there’s a reason body builders eat more protein than any other macro.

Also, you need to push yourself during your lifting programs. Track your reps, sets, weight. When one weight gets too easy (day 10-12 reps), increase. Rinse and repeat for many months and you will gain muscle.