Macros for a bulk - please help!
Replies
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Anyone have other opinions on what i should do based on where I'm at in this link?:
http://www.myfitnesspal.com/topics/show/1254171-slow-bulk-or-cut-15-16-bf-need-advice
Again, my lifts are still a bit weak. But I have begun doing DLs and Squats, focusing on bigger compound lifts and progressing so far.
My current intake at 3700 cal i believe is causing me to gain a little too quickly (roughly went up from 186 - 188.4 in about 12 days), so I'm not sure if that is water weight/etc so I'm going to keep at it for a another week MAX to see if it doesn't slow down, then adjust.
But I need more opinion on where I'm at to see if bulking is something I should even consider doing right now.0 -
However, squats are the main driving force behind growth. Your lower half of your body accounts for the majority of your muscle mass so when you do leg day/squat day it activates more muscle fibers than all of your other upper body lifts combine.
Totally agree. Squats, Deadlift and Benchpress...the BIG 3. But Squats is King. If you aren't doing these 3, then incorporate them for strenght. Military press and chin ups/pulls ups are also major contributors to building core strength.0 -
I'm all for the big 3 but they definitely aren't "required" for building mass. Your leg muscles don't know if you are squatting with weight on your back or pushing a plate on a leg press. More skill in compound lifts though.
I personally think you should keep cutting for a bit. I don't think being above 15% BF is going to have a very favourable partitioning ration of muscle/fat gain.
Also, re progress. Take pics and measurements every 2 weeks and I personally like to weigh in daily and take a 7 day rolling average.0 -
I'm all for the big 3 but they definitely aren't "required" for building mass. Your leg muscles don't know if you are squatting with weight on your back or pushing a plate on a leg press. More skill in compound lifts though.
I personally think you should keep cutting for a bit. I don't think being above 15% BF is going to have a very favourable partitioning ration of muscle/fat gain.
Also, re progress. Take pics and measurements every 2 weeks and I personally like to weigh in daily and take a 7 day rolling average.
You think cutting at this point is a good idea, even if my lifts are pretty weak? Would you say from the photos I couldn't fill out more without adding much fat, and look a little better than I do now, or if I cut down to not much muscle?0 -
Most often, people that are lean look bigger than those who are the same weight but holding more BF%. You need to pick a direction and go that way, I personally don't like to bulk above 15% BF. For most people, being lean for summer is seen as better than bulking through unless they are on a long-term bulk.0
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Theres a predisposition to how big a person can get so dont be discouraged that you dont look like Ronnie Coleman,
But to maximise your potential, alot of it has to do with the times your fueling your body for repair, growth and rest.
Make sure you get your protein straight after your lifting sessions and eat some good carbs afterwards as well to regulate glycogen levels.
Lift heavy!
5 X 5 reps at 80%-90% of 1RM
Triple Drop Sets are another way to build up mass and strength.
With cardio, just keep keep it brief and intense...0 -
You think cutting at this point is a good idea, even if my lifts are pretty weak? Would you say from the photos I couldn't fill out more without adding much fat, and look a little better than I do now, or if I cut down to not much muscle?
Based on my experience and what you have written, I would recommend you cut. If you are wanting to look better, you will see pleasing results quicker cutting rather than bulking. Even if you bulk, you will have to cut your BF eventually to get where you want. If you can cut 10 pounds of fat, you'll feel better seeing definition.
In the meantime, spend all your free time reading every damn thing you can about how to eat proper, how to lift correctly, and figure out what you are doing wrong that you aren't seeing gains. By the time you are done cutting, you should have much of the knowledge you need to have a very successful bulk with strong gains.0 -
You think cutting at this point is a good idea, even if my lifts are pretty weak? Would you say from the photos I couldn't fill out more without adding much fat, and look a little better than I do now, or if I cut down to not much muscle?
Based on my experience and what you have written, I would recommend you cut. If you are wanting to look better, you will see pleasing results quicker cutting rather than bulking. Even if you bulk, you will have to cut your BF eventually to get where you want. If you can cut 10 pounds of fat, you'll feel better seeing definition.
In the meantime, spend all your free time reading every damn thing you can about how to eat proper, how to lift correctly, and figure out what you are doing wrong that you aren't seeing gains. By the time you are done cutting, you should have much of the knowledge you need to have a very successful bulk with strong gains.
I think my problem is that I have done so much research already, that I am spinnign around in circles. I feel like guys who go into the gym without ANY idea what they should be doing have better results than me.
I wasn't progressing before, but I am beginnng to now. I am still stalled on a few of my lifts, though. I dont want to get any fatter. My main concern are my arms being too small, as I feel like they are already tiny ,and I worry about them getting smaller on a cut. I am worried that my cut will go horribly wrong and I will go back to the way I started.0 -
186 lbs, 6'2, 15% bf
Currently taking in 3,500 calories / day on a slow bulk, but I am not seeing enough strength gain or any weight gain. Thinking next week or the week after (depending if I still see no results) to bump up my caloric intake to 3,700. How does this look for my macros?
3,700 calories
190g P
123g F
463g C
How would you alter this? Or does this look decent?
Don't over think it. If you are not gaining size then up your calories. It doesn't need to be large increases, can be as small as 20 calories a week. When you diet and you plateau you only need to make small adjustments to get things moving again. It is the same with bulking. Just make small weekly increases and you will continue to gain. And diet is only part of the equation. pick a good training program that fits your goals of size and strength. If your training program sucks then you can spend endless amounts of time spinning your wheels. Don't over think macros either. Just hit your daily calorie totals.0 -
Hey guys -
So I have been on this plan for almost 2.5 weeks. I have gained weight, but I am worried I am gaining too quickly. On my 3,500 calories, I wasn't really gaining any weight (that I saw). But now that I am weighing myself first thing in the AM, (sometimes) after the bathroom, etc, I am seeing these increases. Could this just be water weight/etc? Or should I lower my calories? Is it too soon to tell?
4/20 : 186.5
4/22: 186.9
4/24: 187.6
4/26: 187.8
4/29: 188.1
5/01: 188.4
5/05: 188.5
5/06: 190.4
What gives with these measurements? I am seeing an increase, and I know some of it could have to do with my scale / bathroom usage / previous day etc. How do I measure if this is all gaining on too quickly? Or because I'm starting to UP my calories again by 200, is fast weight gain in the beginning normal?
Thanks!0 -
bump?0
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www.bodybuilding.com a lot more info on that website0
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Anyone?0
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Personally, I think your calories are too high for a bulk... and I think you should cut down lower before bulking.
Long story short, I was 200 lbs, +20% BF and cut down to 170 lbs. From there I bulked back to 200 over 5 months.
Now I'm cutting again.
I'm 6' 1", 187 pounds 13.5% BF... and I regret bulking as much as I did. I'd rather cut down to 10%, then bulk to 13-14%, and repeat.
I'd rather stay decently lean year-round and bulk and cut in shorter intervals.0 -
Personally, I think your calories are too high for a bulk... and I think you should cut down lower before bulking.
Long story short, I was 200 lbs, +20% BF and cut down to 170 lbs. From there I bulked back to 200 over 5 months.
Now I'm cutting again.
I'm 6' 1", 187 pounds 13.5% BF... and I regret bulking as much as I did. I'd rather cut down to 10%, then bulk to 13-14%, and repeat.
I'd rather stay decently lean year-round and bulk and cut in shorter intervals.
I know that's what I would like to do too, but I feel like I am too "small" to survive a cut at this point. Also, I feel like my lifts aren't strong enough. But maybe that's just me having too much pride? I don't know.
Did it work well for you?0 -
I know that's what I would like to do too, but I feel like I am too "small" to survive a cut at this point. Also, I feel like my lifts aren't strong enough. But maybe that's just me having too much pride? I don't know.
Did it work well for you?
Well I'm still in the process of getting down to 10% again, but I was happier with my body at 170 (too skinny) than my bulk body at 200 (too fat).
As for lifts... I'm not sure if you're referring to numbers, but if so... who cares? I tell my wife all the time, I'm doing this for looks, I couldn't care less if my max bench was 135... as long as I looked good. Of course, looks and strength are related... but I'm ultimately after a better looking body, not one that can out-bench or out-squat anyone in the room.
Again, it's your choice but I probably won't ever bulk high enough again where I can't see my abs at least a little.0 -
I looked at your other thread. Personally, I'd cut and forgot about what weight you are lifting. For me, I'd rather look good in the summer than increase my lifts. Work on form and your lifts may go up. Even if your measurements go down you'll look bigger when leaner.0
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my worry is that I don't have enough muscle to even look good when I cut though0
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Are you lifting HEAVY?0
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Yes - I am progressing using 6-10 rep schemes on different lifts0
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my worry is that I don't have enough muscle to even look good when I cut though
Even if that's the case, when you do start bulking after a cut, you'd have a better idea of much muscle you're actually putting on.
If you want to bulk, then go ahead. It doesn't really matter which way you go. But again, from my personal experience, I'd rather be lean with less muscle than too fat with more muscle. Just a personal preference though.0 -
how did you gauge your progress, and when to stop/start your cycles?0
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What do you consider HEAVY? What % of your 1RM? Also, what is your training split? How often are you training each muscle group?0
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Also, why do you feel the need to "bulk" (overeat) to build muscle?0
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I see everyone saying eat 3,000 or 3,500 calories/day. How does someone "build" an appetite for that? I find that I can't eat more than 2500 calories a day without feeling sick. Is there a way around this??0
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I see everyone saying eat 3,000 or 3,500 calories/day. How does someone "build" an appetite for that? I find that I can't eat more than 2500 calories a day without feeling sick. Is there a way around this??
Eat more caloricaly dense foods0 -
Check out LDNMUSCLE either on twitter or Facebook. They'll help. They have a bulking diet. They even have cutting diets which I'm already on. See what you think.0
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You decide by the mirror or having your BF% checked or both. The other thing to do is take measurements with a fabric tape, this way you can track changes that can be hard to see in the mirror. I would weigh once a week just to have an idea of your scale change. As long as you use the same scale preferably at the same time, the accuracy of the scale matters less as you can monitor change which should be accurate.how did you gauge your progress, and when to stop/start your cycles?0 -
186 lbs, 6'2, 15% bf
Currently taking in 3,500 calories / day on a slow bulk, but I am not seeing enough strength gain or any weight gain. Thinking next week or the week after (depending if I still see no results) to bump up my caloric intake to 3,700. How does this look for my macros?
3,700 calories
190g P
123g F
463g C
How would you alter this? Or does this look decent?
Your macros look fine. It really depends on what you could be consuming for your macros. What you're eating can make a difference. Example: Types of breads, how much fats you're consuming, if you're eating enough of the good carbs, etc. Keep in mind that it takes longer to bulk up, and it's a lot more challenging, than it would to actually lose weight.0 -
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