Bulking and BF %
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do you also add extra cal from workouts?Just for comparison purposes, I am 5'11", and when I started my bulk, I weighed 175 lbs. My TDEE is around 2,500 calories. I am adding roughly 250 cal. a week, so I am doing 2,750 total, which puts me at a 1/2 pound a week. I don't track my food alot, but I have gained about 5 lbs since September, so that lines up fairly close to where I should be. I don't put on muscle quickly, so I think this has been a pretty good rate for me, I don't think eating more would help much. I can tell I've put on a little fat, haven't measured I can just tell in my waist, but my strength numbers have gone up, so I'm happy with my progress.
I don't think I'm qualified enough to comment on anything you are doing. My point is to just keep track of your numbers and see if you are making progress like you think you should. But I will +1 the comments that I think your calorie numbers seem a bit high.0 -
If you are using a digital scale with built in BF% tracker, then it is inaccurate.0
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Maybe I missed it in the thread, but how much scale weight have you gained on your bulk while adding 4% body fat? It doesn't seem like an unreasonable BF gain. The last bulk I did I put on approx. 3-4% body fat with a 15 lb total weight gain.0
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Maybe I missed it in the thread, but how much scale weight have you gained on your bulk while adding 4% body fat? It doesn't seem like an unreasonable BF gain. The last bulk I did I put on approx. 3-4% body fat with a 15 lb total weight gain.
He indicated he's gained 4-5 lbs, and increased over 4% body fat. Which would be a pure fat gain while losing lean mass at his stated 188 lb weight.
But he's using a BIA scale to determine bodyfat, so basically you can toss all the bodyfat % info in this thread. He's gained 4-5 lbs on his bulk so far. Probably doing fine.0 -
If you are using a digital scale with built in BF% tracker, then it is inaccurate.
These things are so inaccurate I don't know why people by them..0 -
If you are using a digital scale with built in BF% tracker, then it is inaccurate.
These things are so inaccurate I don't know why people by them..
I have one and it used to make me cry, now it makes me laugh. Apparently I went from 17% body fat to 20% body fat while eating at maintenence and lifting heavy. (I use a fitbit to track my calorie output so I am relatively certain about that number).0 -
Yeah....your BF% measurements are way off. Either your starting or your current. Like someone already said....with the stats you gave, it's impossible.
You gained 4-5lbs. Stop freaking out about the fat increase. Either commit to a bulk or don't.0 -
do you also add extra cal from workouts?
No, I don't. I recalculated my calorie number before I started and added in a moderate level of activity, which bumped it up a little. Now that cycling season is done, aside from lifting all I do is maybe run once a week, so no real reason to mess with that.0 -
If you are using a digital scale with built in BF% tracker, then it is inaccurate.
These things are so inaccurate I don't know why people by them..
I used the digital scales and I can also pinch a good 15-20mm of fat on lower abs, doing some calculations that would also come up with similar bf %...0 -
If you are using a digital scale with built in BF% tracker, then it is inaccurate.
These things are so inaccurate I don't know why people by them..
I have one and it used to make me cry, now it makes me laugh. Apparently I went from 17% body fat to 20% body fat while eating at maintenence and lifting heavy. (I use a fitbit to track my calorie output so I am relatively certain about that number).
fitbits are nice..i use a bodybugg to determine my tdee..was awesome for starting my bulk0 -
Did you have a transition phase from going from a cut to a bulk, by slowly upping your calories? or did you just jump from your cutting calories right into you bulking calories? If you just jumped into bulking calories from cutting calories, thats a good way to gain fat.0
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Did you have a transition phase from going from a cut to a bulk, by slowly upping your calories? or did you just jump from your cutting calories right into you bulking calories? If you just jumped into bulking calories from cutting calories, thats a good way to gain fat.
I reckon that's the case. Cuz I went from normal diet into very increased in cal diet...
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stop worrying about your bf and bulk you can cut later when you have some muscle, if not do 300+ over your maintenance and lean bulk, you are over thinking.0
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Did you have a transition phase from going from a cut to a bulk, by slowly upping your calories? or did you just jump from your cutting calories right into you bulking calories? If you just jumped into bulking calories from cutting calories, thats a good way to gain fat.
I reckon that's the case. Cuz I went from normal diet into very increased in cal diet...
The increase is glycogen replenishment/water retention. I put on about 13 lbs the first 2 weeks of my bulk and looked way better in the mirror. Looked thick and juicy from the muscle glycogen. The same thing happens when you cut..you will initially have a large decrease in weight, this is your glycogen depleting. There are 3500 calories in a lb of fat so unless I was eating 24500 calories over my weekly maintenance for those 2 weeks...0 -
What are your ratios like? carbs/pro/fat? In percents
50carb 30prot 20fat, alright, I recalculated the tree with a different calculator. It's 3000ish + 500surplus would be what I should consume, but, during a day I would burn almost the same amount of calories, so I still need to add more to what I have...
I would highly recommend that you readjust your ratios to 50%protein,30%carbs,20% fat.Especially if you are trying to bulk up. You want muscle? Right? You need that extra protein for your muscles. When you change your ratios you will also have less trouble with your body fat going up.
Also have a high carb day once or twice a week with the ratios you are doing now. I know a LOT of body builders who follow this way of bulking up and they look awesome!!
If I would switch to eating 50% protein over carbs I really doubt I could stomach my tdee calorie intake.
Good luck to you. Just remember building lean muscle requires eating lean protein. Adding a good quality protein powder helps with that. My trainer has me on Gold Standard whey isolate. 24 grams a serving. It's a lot of protein but it really helps.0 -
Did you have a transition phase from going from a cut to a bulk, by slowly upping your calories? or did you just jump from your cutting calories right into you bulking calories? If you just jumped into bulking calories from cutting calories, thats a good way to gain fat.
I reckon that's the case. Cuz I went from normal diet into very increased in cal diet...
The increase is glycogen replenishment/water retention. I put on about 13 lbs the first 2 weeks of my bulk and looked way better in the mirror. Looked thick and juicy from the muscle glycogen. The same thing happens when you cut..you will initially have a large decrease in weight, this is your glycogen depleting. There are 3500 calories in a lb of fat so unless I was eating 24500 calories over my weekly maintenance for those 2 weeks...
This is also a good point. I gained 3 lbs in my first week of bulking (goal was .5 lbs/week), but I suspect a good part of it was water retention. I'd also started creatine at that time, so it makes sense. I'm 3.5 weeks in and up a total of 3.6 lbs, but I suspect some is still water.0 -
going back to BF. How much of it did you gain on your bulking cycle? (in % please)0
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What are your ratios like? carbs/pro/fat? In percents
50carb 30prot 20fat, alright, I recalculated the tree with a different calculator. It's 3000ish + 500surplus would be what I should consume, but, during a day I would burn almost the same amount of calories, so I still need to add more to what I have...
I would highly recommend that you readjust your ratios to 50%protein,30%carbs,20% fat.Especially if you are trying to bulk up. You want muscle? Right? You need that extra protein for your muscles. When you change your ratios you will also have less trouble with your body fat going up.
Also have a high carb day once or twice a week with the ratios you are doing now. I know a LOT of body builders who follow this way of bulking up and they look awesome!!
If I would switch to eating 50% protein over carbs I really doubt I could stomach my tdee calorie intake.
Good luck to you. Just remember building lean muscle requires eating lean protein. Adding a good quality protein powder helps with that. My trainer has me on Gold Standard whey isolate. 24 grams a serving. It's a lot of protein but it really helps.
140g of my protein comes with lean chicken breast, other 60-70 with protein powder, rest is normal food which makes around 220-230g of protein a day. I don;t go over 80g of fat a day either.0 -
bump note BF bulk, 500 versus life info see thread prior post bump0
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going back to BF. How much of it did you gain on your bulking cycle? (in % please)
I'm only up 3.6 lbs and I've gone up 0.2% body fat so far....but I've been at this less than a month and I'm attempting a very slow, clean bulk.0 -
I rechecked my notes from last year.
Start: Oct. 10th, 165 lbs., 10.49% BF (Jackson-Pollack/3 method), 13.22% BF (JP/4 method)
Finish: Feb. 11th, 180 lbs., 12.96% BF (JP/3), 15.17% (JP/4)
Using the JP/4 body fat method, I went from 143 to 152 lbs. LBM and from 21 to 27 lbs. Fat. Soooo, I gained 9 lbs. 'muscle' (5 lbs. of that was probably water) and 6 lbs. fat. I felt MUCH fatter after the bulk.0 -
No offense but why are you so afraid of gaining some bodyfat? You know how to get rid of it so whats the big deal? It's really a no brainer...eat big, lift big, get big...so what if you get some fat who cares...you know how to get rid of it so just BULK...
Cuz I like seeing my 8pack every day in the morning
is it fair reason?
Not really considering you can't bulk without gaining fat. It's scientifically impossible. You can MINIMIZE fat gain by bulking slower and selecting a cleaner menu but thats it. So no..it really isn't fair reason. You need to decide if you want to recomp, maintain or bulk. If you decide to bulk then be prepared. You will have fat gain. If you don't then i will come visit you at the X-MEN academy and we can hang out.
this.
get over the fact you won't see your precious 8 pack. Just think of it as it's on vacation. It's not dead- or moving- it'll be back- it's just taking a sebatacle.
You WILL gain fat- if you are bulking you WILL gain fat- that's inevitable. how much is up to you. But you will see slower gains with less bodyfat- the cleaner you try to bulk. That's reality. You can do your best to minimize it- but it's going to happen.
Might as well go ham and get the most out of it.0 -
No offense but why are you so afraid of gaining some bodyfat? You know how to get rid of it so whats the big deal? It's really a no brainer...eat big, lift big, get big...so what if you get some fat who cares...you know how to get rid of it so just BULK...
Cuz I like seeing my 8pack every day in the morning is it fair reason?
Not really considering you can't bulk without gaining fat. It's scientifically impossible. You can MINIMIZE fat gain by bulking slower and selecting a cleaner menu but thats it. So no..it really isn't fair reason. You need to decide if you want to recomp, maintain or bulk. If you decide to bulk then be prepared. You will have fat gain. If you don't then i will come visit you at the X-MEN academy and we can hang out.
this.
get over the fact you won't see your precious 8 pack. Just think of it as it's on vacation. It's not dead- or moving- it'll be back- it's just taking a sebatacle.
You WILL gain fat- if you are bulking you WILL gain fat- that's inevitable. how much is up to you. But you will see slower gains with less bodyfat- the cleaner you try to bulk. That's reality. You can do your best to minimize it- but it's going to happen.
Might as well go ham and get the most out of it.
CAPS on, must be true then 0 -
it's the internet- everything you read will be true.
sorry- it's the way I talk- so it's the way I type- I tend to do such things- least I didn't say
you WILL gain body fat...
I mean could go crazy with bold AND italics- I'm to lazy for that though- the best you get out of my sorry *kitten* was an extra bolding LMAO. 0 -
it's the internet- everything you read will be true.
sorry- it's the way I talk- so it's the way I type- I tend to do such things- least I didn't say
you WILL gain body fat...
I mean could go crazy with bold AND italics- I'm to lazy for that though- the best you get out of my sorry *kitten* was an extra bolding LMAO.
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Try 400m sprints for cardio. No more than 1600m total per day.0
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Bro
I think a big issue you are having is the split workout's. If you really want to gain the Musle weight you need to focus a lot more on the compound movements many times a week and leave the dumbells alone. At this point in your body develompment, they are not going to help you much.
Dead lift 1 -2 time a week
Heavy Squat 3 times a week
Bench, incline, decline press 1-2 times a week
Overhead Press
Barbell Rows.
If you want to gain musle and still keep lean and not lose your 8 pack...do these. everything will get worked, abs, bri's , tri's, back everything. Not only will you get biger and stay lean ( as long as you eat clean) but you will get a **** load stronger as well. You can do some HIIT (20-30mins) 2-3 times a week. But shouldn't do more than that. Trust me Bro if you want to get big and still look good follow my advice.0 -
Here is a good video on b/f testing
http://www.youtube.com/watch?v=EAcvqDld2h0&hd=1
And here is an awesome video on how to bulk
http://www.youtube.com/watch?v=AeOh18mWWzg&hd=1 0 -
bump0
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if anyone is interested I gained another 2kg with very little fat according to my scales Achieved by consuming 3500 cals a day... 0
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