Sharing My Bulking Numbers, Hope This Helps
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FrnkLft
Posts: 1,821 Member
Actual Numbers I Experienced:
Actual Weight Gain Period: 16 Weeks
Total Weight gained: 12 lbs.
Lean mass gained: 6.5 lbs.
Lean Mass Gain Rate: .54 / lb.
Read on for details. I started lifting back in November 2012.
Background:
So for the past 20 weeks, I've been "bulking". I put that in quotation marks because I stopped tracking my calories about half way, my meal timing and macros were not on point (though I know I got at least 1:1 grams protein/weight), and so of course I'm sure some weeks I over ate and some weeks I hit maintenance and some weeks I only ate ice cream lol (only partially false...)
It was also a transition period for me. For the first month and a half I was running Mike Matthew's "Bigger Leaner Stronger" protocol (5 day split, 3 exercises per group, 3x6). Then I started doing Layne Norton's PHAT using 5/3/1 as a basis for the main lifts on the power days (this eventually wore me out, btw once I started cutting again).
BodPod Results:
Even still, at the beginning I got tested for body composition at the local university, using the BodPod. It is the next most accurate way to measure bodyfat, aside from the water displacement method. From what I've read, it's pretty much just as good, just uses air instead of water.
- March 8 -
Weight: 142.4
Lean: 121.5
Fat: 20.9
BF%: 14.7
- Sept 17 -
Weight: 149.7
Lean: 128.0
Fat: 21.7
BF%: 14.6
I cut for another week or two after the first test, all the while lifting just as heavy as before. I'm making one fair assumption here, that no lean mass was lost as a result.
Bulk started March 18th, weight gain ended July 14th @ 154 lbs.
That's 16 weeks. I maintained for about a month after that then started cutting again. Then I got my body comp tested again... today.
Miscellaneous Notes:
Average Calorie Surplus: Unknown (went a few stretches binging on ice cream though lol, and I love ribs...) I didn't start gaining weight until I started shooting for 2,750 though.
I basically ate the same things every day though pretty much, with dinner and desert meals being the real wild card (chicken and veggies v. full rack of ribs and/or ice cream). I estimate that I was eating between 2,300 and 3,200 calories on a given day... average... (this scared me), is exactly 2,750. That said, this average is seriously unverifiable, and likely way inaccurate.
That's about 387 calories above my actual maintenance.
Fun Facts:
Gained 0.5 inches circumference in my right arm flexed. Hit this number at about Week 16. Only hit biceps directly once a week. DB Hammer Curls & Barbell Curls, 3x12 each. Triceps the same with dips and pushdowns.
I rest 2 minutes between EVERY set of every exercise (with the exception of short movements like calves and traps, 1min), and I do not do supersets, or drop sets, or anything like that.
So that's all the information I can think to share. Let me know if you have any other questions, I would be happy to go back and look at my numbers if it will help give you some perspective.
Actual Weight Gain Period: 16 Weeks
Total Weight gained: 12 lbs.
Lean mass gained: 6.5 lbs.
Lean Mass Gain Rate: .54 / lb.
Read on for details. I started lifting back in November 2012.
Background:
So for the past 20 weeks, I've been "bulking". I put that in quotation marks because I stopped tracking my calories about half way, my meal timing and macros were not on point (though I know I got at least 1:1 grams protein/weight), and so of course I'm sure some weeks I over ate and some weeks I hit maintenance and some weeks I only ate ice cream lol (only partially false...)
It was also a transition period for me. For the first month and a half I was running Mike Matthew's "Bigger Leaner Stronger" protocol (5 day split, 3 exercises per group, 3x6). Then I started doing Layne Norton's PHAT using 5/3/1 as a basis for the main lifts on the power days (this eventually wore me out, btw once I started cutting again).
BodPod Results:
Even still, at the beginning I got tested for body composition at the local university, using the BodPod. It is the next most accurate way to measure bodyfat, aside from the water displacement method. From what I've read, it's pretty much just as good, just uses air instead of water.
- March 8 -
Weight: 142.4
Lean: 121.5
Fat: 20.9
BF%: 14.7
- Sept 17 -
Weight: 149.7
Lean: 128.0
Fat: 21.7
BF%: 14.6
I cut for another week or two after the first test, all the while lifting just as heavy as before. I'm making one fair assumption here, that no lean mass was lost as a result.
Bulk started March 18th, weight gain ended July 14th @ 154 lbs.
That's 16 weeks. I maintained for about a month after that then started cutting again. Then I got my body comp tested again... today.
Miscellaneous Notes:
Average Calorie Surplus: Unknown (went a few stretches binging on ice cream though lol, and I love ribs...) I didn't start gaining weight until I started shooting for 2,750 though.
I basically ate the same things every day though pretty much, with dinner and desert meals being the real wild card (chicken and veggies v. full rack of ribs and/or ice cream). I estimate that I was eating between 2,300 and 3,200 calories on a given day... average... (this scared me), is exactly 2,750. That said, this average is seriously unverifiable, and likely way inaccurate.
That's about 387 calories above my actual maintenance.
Fun Facts:
Gained 0.5 inches circumference in my right arm flexed. Hit this number at about Week 16. Only hit biceps directly once a week. DB Hammer Curls & Barbell Curls, 3x12 each. Triceps the same with dips and pushdowns.
I rest 2 minutes between EVERY set of every exercise (with the exception of short movements like calves and traps, 1min), and I do not do supersets, or drop sets, or anything like that.
So that's all the information I can think to share. Let me know if you have any other questions, I would be happy to go back and look at my numbers if it will help give you some perspective.
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Replies
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Tagging to read later.0
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Very nice, thanks for the shared info.0
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I posted this on the main forum but it got buried, and it's a shame because I think a lot of guys could benefit from reading it.
Visit here and post to bump it:
http://www.myfitnesspal.com/topics/show/1099747-real-numbers-on-muscle-gain-muscle-to-fat-ratio-read0 -
I posted this on the main forum but it got buried, and it's a shame because I think a lot of guys could benefit from reading it.
Visit here and post to bump it:
http://www.myfitnesspal.com/topics/show/1099747-real-numbers-on-muscle-gain-muscle-to-fat-ratio-read
...and gals
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Well done on the bulk btw. Are you seeing visible differences?0
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I posted this on the main forum but it got buried, and it's a shame because I think a lot of guys could benefit from reading it.
Visit here and post to bump it:
http://www.myfitnesspal.com/topics/show/1099747-real-numbers-on-muscle-gain-muscle-to-fat-ratio-read
...and gals
Lol yeah if it can help women too that would be great, but I know we gain muscle at really different rates so I don't know how helpful it could be. Definitely for perspective purposes though, maybe an upper limit.
I know you lift though, and well you know this now but you look great. Have you gained this quickly before? More, less?
Post on the other one though, bump it a bit so some other people can read it. :flowerforyou:0 -
I posted this on the main forum but it got buried, and it's a shame because I think a lot of guys could benefit from reading it.
Visit here and post to bump it:
http://www.myfitnesspal.com/topics/show/1099747-real-numbers-on-muscle-gain-muscle-to-fat-ratio-read
...and gals
Lol yeah if it can help women too that would be great, but I know we gain muscle at really different rates so I don't know how helpful it could be. Definitely for perspective purposes though, maybe an upper limit.
I know you lift though, and well you know this now but you look great. Have you gained this quickly before? More, less?
Post on the other one though, bump it a bit so some other people can read it. :flowerforyou:
Sorry - missed this.
Thank you. :flowerforyou:
I actually maintained my LBM really well when losing weight the first time round (and possibly gained a little muscle - albeit small - due to being untrained and with a decent amount of chunk at first). I think genetics also play a part - I tend to gain muscle on the upper end of the range for women of my age. My first bulk, that I did from March through mid May was fantastic for my lifts - I was PR'ing all over the place, and my lifts were pretty decent to start with. I do not think I got enough volume for good muscle gains however (in the context of being a female). I am pretty sure I gained in my upper half and it would expect I had some gains in my lower half due to my lifting routine - however, as the bulk was pretty short (15 weeks) and as you note, we (women) gain slowly, it is too hard to tell how much.
Will post on the other thread also.0
This discussion has been closed.