Bulk

zachbonner

I've gained 3.6 pounds in 11 weeks (~.33) pounds per week. Averaged 2530 calories over that time. Good pace for my bulk? I wish I had started sooner as I want to cut for summer soon starting end of april

Cranquistador

In to see what the experts say.

ndj1979

most people usually say to aim for .5 pound per week gain so that would be pretty close ….gaining/building muscle is a slow process…

maybe next time, time it to start for winter…so do a bulk from like November to February 1 and then slowly go back into a cut..?

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ndj1979

most people usually say to aim for .5 pound per week gain so that would be pretty close ….gaining/building muscle is a slow process…

maybe next time, time it to start for winter…so do a bulk from like November to February 1 and then slowly go back into a cut..?

I was going to bulk from August to February next time

that works too …

you could maybe use August to slowly increase calories until you are in a surplus…or just crank them up at same time ..I know sometimes when I just start adding 700 calories a day back in I feel pretty bloated for a few days….so I usually up it like 200 a week until I am in maintenance and or surplus...

steve0820

I've gained 3.6 pounds in 11 weeks (~.33) pounds per week. Averaged 2530 calories over that time. Good pace for my bulk? I wish I had started sooner as I want to cut for summer soon starting end of april

Depends on how much extra weight you want to carry really. Aiming for a 0.5lbs/week is a good starting point, then you can adjust from there. I had to increase my cals 3 times so far, because I wasn't adding any weight.

2530 seems a bit low, what kind of training are you doing?

I'm only 5"9, 178lbs, 31 years old, and I aim for over 3500 a day, with that goal, I've only added 5lbs in 3 months.

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steve0820

I've gained 3.6 pounds in 11 weeks (~.33) pounds per week. Averaged 2530 calories over that time. Good pace for my bulk? I wish I had started sooner as I want to cut for summer soon starting end of april

Depends on how much extra weight you want to carry really. Aiming for a 0.5lbs/week is a good starting point, then you can adjust from there. I had to increase my cals 3 times so far, because I wasn't adding any weight.

2530 seems a bit low, what kind of training are you doing?

I'm only 5"9, 178lbs, 31 years old, and I aim for over 3500 a day, with that goal, I've only added 5lbs in 3 months.

my workouts are based around deadlift, squat, bench and OHP with accessory stuff thrown in. I'm also 5'9'' and 174ish. I wanted to get up to 185 from 170 when I started but I did it wrong this time and won't make it there before the end of april (when I wanted to start a cut) until august and then eat at maybe 500 cals over maintenance until the end of summer and then bulk again in the fall and through the next winter.

To be honest, we're pretty much in the same boat. My routine revolves around the big lifts with a bodybuilding/accessory work afterwards. Started at 170 as well, going for about the same weight hahah, too funny.

So currently, like I had mentioned, i'm at 3500 daily, even trying for 4000, and finally seeing the scale move up better then what it was. At first, I was really underestimating my strength training routine, and also, trying to eat way to lean and clean, and it wasn't working.

lowfyr

I gained about 2 1/2 pounds in the last 3 weeks, it depends on the person... I have to agree with the other posters, your caloric intake seems really low.. i have about the same stats as you do and i have to take in 3.500kcal atleast.

And dont follow the sites advice with the nutrition attribution and go for something like 20%fats/40%carbs/40%protein

JoRocka

Calories do seem a little low- but if you are seeing steady gain then it's working.

3laine75

I've did the opposite and gained too fast

I think my goals were sound (gain 0.5 lb a week) but I tend to overeat when I have more calories.

Generally, men can gain 0.5 lb of muscle per week so I think you could get away with going for a 500 cal surplus ( for 1 lb a week gain). I say this as I faffed about for months at slightly above maintainance, trying to go for a lean bulk or 'recomp' to have no difference in body shape and stalling out on my lifts.

IMO, a clean bulk is the way to go - I'm seeing differences and getting PRs on my lifts - unfortunately, I won't know for sure till I cut. I'd say, eat more (but don't blame me if it goes pear-shaped =D).

LolBroScience

Calories do seem a little low- but if you are seeing steady gain then it's working.

Agreed.

I'm 5'11", 173 lbs. Gaining about .333 or so lbs per week on my running average.

I came off my long cut/recomp with my maintenance being around 2700-2800 in December. Started at 169 lbs and as of yesterday I bumped up to 3130 cals per day since I've been hovering around 173 lbs for past 3 weeks. I'll stick with that for a few weeks until my weight steadies off again and then add in an additional 100 cals or so per block.

If you're looking to stay lean while bulking, it sounds like you're working at a great pace to me.

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iPlatano

Gainins 2 pounds per month is optimal. Doing it like that you will gain more leans muscle mass than fat! Good job anyways!

JoRocka

Calories do seem a little low- but if you are seeing steady gain then it's working.

Agreed.

I'm 5'11", 173 lbs. Gaining about .333 or so lbs per week on my running average.

I came off my long cut/recomp with my maintenance being around 2700-2800 in December. Started at 169 lbs and as of yesterday I bumped up to 3130 cals per day since I've been hovering around 173 lbs for past 3 weeks. I'll stick with that for a few weeks until my weight steadies off again and then add in an additional 100 cals or so per block.

If you're looking to stay lean while bulking, it sounds like you're working at a great pace to me.

Ya man, I mean I might even just continue at the pace I am throughout the summer since I seem to be gaining around .333 a week and most of that should be muscle. It all new to me at this point so I'm just playing around with it, I just didn't want to get fat before the summer. A lean bulk might be the way to go until fall.

My split is 40/30/30 btw

as you gain- you may need to up a little- remember that calorie goal is a moving target AND it's not a fixed number- i'ts a range- and as you gain- it goes up and as you lose- it goes down.

But like I said- if you are seeing consistent regulated gain- you're on the right path!

No_Finish_Line

If i were you i would be happy. whenever i try this, i just get fat.

if your gaining weight, i dont really see how it can be thought of as not enough calories.

Muscle builds very slowly. I'm willing to bet that even at that slow pace, a significant amount of the 3.6 gained is fat.

what does the mirror say? 3 lbs of fat should be almost unnoticable, but 3 lbs of muscle should make a visable difference

Could you have gained more muslce if you ate more? maybe, (i'm no expert) but i got to think that if your eating enough to gain weight... but its not a ton more calories then you've probably found a good amount of calories to eat

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No_Finish_Line

There is a good chance it could be.

you will definetly gain your most when you first start.

but if you put on 5 lbs of real muscle in a year (especially if your not new), thats a lot if you ask me

KoopaSix

It's not a bad pace. .5-1lb is the recommended average. Personally I prefer 1-2 lbs per week as I don't mind carrying a little extra weight off season. It's not a big deal once you know how to get rid of it. Don't forget the leaner you are when bulking, the better your body will take advantage of the excess cals through nutrient partitioning. I'm not sure what your BF is currently but I wouldn't let it go above 16%. 9-12% is ideal BF range for bulking. Also I'd change your macro ratios, 40/40/20 will get you there just fine, however during a bulk you can actually skimp on protein a bit due to carbs being protein sparing. Cutting is a little different where you should aim for 1-1.5g protein per lb of bodyweight to combat catabolism while being in a deficit.
If you have limited carb sensitivity I'd go with something along the lines of 50/30/20 with your simple carbs being consumed around your workout, pre/post and taper them down in GI as the day goes on.

If I were in your shoes, I'd go ahead and start cutting for the summer, get down to a low BF %, maintain until offseason and use this time to plan your offseason training and diet down to a T. Have a plan going into it and stick to it.

When coming off your bulk remember newly developed muscle is like a baby, it's very fragile. Don't just go into a 1k cal deficit when you start your cut. SLOWLY reduce cals starting at -200, monitor and if no changes another 100, so on and so forth. Keep an inventory or fat burning "arsenal" at your disposal that consists of LISS cardio, fat burners, carb cycling etc for when your bodyfat is low and you start to plateau.

NRBreit

I'm going to disagree here a bit. 3.6 lbs in 11 weeks is not a bulk. It's a fine plan, but it's not bulking. A 3.6 lb gain is a single high-sodium meal. You are likely leaving potential gains on the table gaining that slowly. I am about your weight, and the calorie level you are eating is at (or slightly under) maintenance for me. If you are seeing steady weight progression, strength gains and minimal/no fat gains, then by all means keep doing what you're doing. But after 11 weeks you should be seeing some changes. The fat will fly off when it's time to cut so don't be nervous about gaining a few pounds. If you want to hit 185 in any kind of a reasonable timeframe (1 lb week or so), my experience has been you'll need to be around 3,000+ cals/day. Just my .02.

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NRBreit

I'm not sure if I could do 40/40/20 but I'll try...it's 275 grams of protein I get around 200 right now with 100 from protein powder pretty much every day, it'll be quite tough. I could probably do 50/30/20 though.

275 is excessive by most standards. 200 is plenty. Even 150 would give you 1g per pound of LBM. Any way for you to get more than 50% of your protein from whole foods?

b3st

Aim for 0.5 - 1lb a week, otherwise you'll be bulking forever at the rate you have gained.

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NRBreit

Yeah probably, why though?

Protein powders are a supplement. Do you think drinking 3 shakes a day to get 50% of your daily protein macro is the best choice? There's no right or wrong answer, just something to think about. Also, depending on your tolerance, you may find that you become very 'stinky'.

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KoopaSix

I don't think I've ever been below 16% body fat in my life, I believe I'm around 21-22% right now but not sure (never had it tested)

I've done the losing part before, went from 220-170 last year.

I'm not sure if I could do 40/40/20 but I'll try...it's 275 grams of protein I get around 200 right now with 100 from protein powder pretty much every day, it'll be quite tough. I could probably do 50/30/20 though.

If you're 21-22% bodyfat, you can throw bulking out the window my friend. Nutrient partitioning will cause more fat storage then what you're looking for. You need to cut to a lower bodyfat % before you bulk. Trust me on this. You bulk now and next season you are going to have alot of trouble. I know you want to look good, we all do but there's a way to do it. Do you honestly think bulking at 22% bodyfat will make you "look good"? Get leaner, adjust your intake and aim for .5-1 lb per week next off season and keep it CLEAN.

275g of protein is entirely too much. Carbohydrates are the king macronutrient during a bulking phase. You want 50-60% cals coming from them, protein can be calculated by LBM or total body weight, depending on preference and fat totals are usuallt calculated .3-.5 x bodyweight.

Also protein supplements are just that (supplements). They are best consumed pre and post workout but that's really the only place for them due to their fast absorption combined with the sugars used to spike insulin and aid in inducing protein synthesis. Any other time of day you should favor whole food sources due to their thermogenic effects and more complete Amino chain.

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NRBreit

I have one right after I lift and one in the evening usually. Mine has only 1 gram of carbs in it, no sugar.

Most protein powders are about 25g per serving. How are you getting 100g on 2 shakes? Double serving?

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