Help with Bulking?

TR0berts

OK, let me start off with the stats. Diary's open, and I know some things are iffy, at best.

40 yo male, 5'7-3/4", 155.6 lbs as of this morning. I'm not sure what my body fat % is - I look like I'm between 20-25% (closer to 25% per the online pictures) and my scale (yes, I know it's not necessarily accurate) gave me a reading of 21.4% this morning. I used to weigh 196 lb, and got down via diet, cardio, and strength training - mostly diet, P90X, and later RushFit. I've never really calculated my TDEE, but I was staying steady at 154.x lbs on MFP's suggested 1960 Cal/day diet. So, that's probably pretty accurate for me.

About a week ago, I set my profile to gain 1 lb per week, as I'm trying to put more muscle on. I've never been particularly strong or muscular, so that's what my goal is now - to put on more muscle. I realize some fat gain is going to happen, and I'm OK with that. Once I get to where I'm reasonably happy with my strength/muscle gains, I plan on cutting my Cals.

Currently, I have my macro goals set to 40c/30f/30p. At +1 lb per week, that gives me 2460 Cal, 246 g carb, 82 g fat, and 185 g protein. Over the past 6 days, I've averaged 2371 Cal, 227 g carb, 73 g fat, and 158 g protein. Obviously, I'd like to up my protein intake. In addition, I try to eat back my exercise Calories.

As far as the other info goes, I don't weigh food, although I do use the weight listed on packages of meat and use measuring cups/spoons when needed. I track everything except for spices. No "cheat" days - but then again, I'm not trying to lose. I probably am somewhere between Sedentary and Light Activity, as I sit at a desk most of the day, but I do get up and do some work in a lab. If I do anything I'd consider strenuous for activity, I try to log it - but that rarely happens outside of the gym.

For exercise, I'm one week into the Practical Programming version of Starting Strength - squats, bench, overhead press, deadlift, chin/pull-ups. As time permits, I'll throw in an additional assistance exercise or two - but I'm really only truly concerned with getting the programmed lifts in at this point. By the time I get done with the last rep of the set, I'm usually getting fatigued, so - even though the weight amount doesn't see like much - I think I'm on the right track with my working weights.

I guess my question is basically: is this a good approach to putting on more muscle? Or should I eat more, or go down to +0.5 lb per week, or something else?

Thanks in advance.

SideSteel

Over the past 6 days, I've averaged 2371 Cal, 227 g carb, 73 g fat, and 158 g protein.

Give that intake two weeks or so before making assessments. After a couple of weeks you should be able to use that data to figure out what rate you would gain at (or not gain). Also, you mention exercise calories -- I assume the above average includes those calories.

Obviously, I'd like to up my protein intake.

You can up protein if you want to but the amount your consuming, especially in a caloric surplus, is very likely to be sufficient.

I guess my question is basically: is this a good approach to putting on more muscle? Or should I eat more, or go down to +0.5 lb per week, or something else?

I wouldn't try to gain more than about .5/week especially considering your bodyfat percentage. Based strictly on stats you are describing skinny-fat and as such, I'd really try not to eat at anything aggressive. Keep surplus quite tame.

Training program should be fine. You might benefit from more volume (not a bad idea to add in a few accessory lifts after your big 3 are done) but I would still expect you to do well if your lifts are going up and you're moving weights.

TR0berts

Thanks for the tips. I'll move my goal back down to gain 1/2 pound per week - that's what I had originally upped it to, but then moved up to +1 lb. I wasn't sure. And I'll at least make sure to get at least one additional lift for each workout. Do you think the "vanity" lifts - curls, triceps extensions, pec flys, etc would be good? Or do you think another of what would be considered one of the biggies - barbell rows and the like - would be better? Or would that maybe end up being overtraining? I've had real trouble doing a power clean - the bar keeps hitting my collarbone, not my delts - so that's not viable at this point. Later? Maybe, but not now.

SideSteel

Thanks for the tips. I'll move my goal back down to gain 1/2 pound per week - that's what I had originally upped it to, but then moved up to +1 lb. I wasn't sure. And I'll at least make sure to get at least one additional lift for each workout. Do you think the "vanity" lifts - curls, triceps extensions, pec flys, etc would be good? Or do you think another of what would be considered one of the biggies - barbell rows and the like - would be better? Or would that maybe end up being overtraining? I've had real trouble doing a power clean - the bar keeps hitting my collarbone, not my delts - so that's not viable at this point. Later? Maybe, but not now.

I think you can use personal preference as to which lift you add in. Your main focus should still be on the programming that you're currently doing. I'm not done reading practical programming (I have it and have started it) but I would imagine Rippetoe addresses the addition of lifts.

AntWrig

Your bodyfat is a litte high. I would focus on gaining a .5 lb to 1lb per month. You want this process to be slow and steady. Any massive jumps in overall calorie intake will lead to significant fat gains.