Slow bulk for runners

MinimalistShoeAddict

I have seen some of the other threads on slow bulking and they were helpful. I am not scared of eating more calories as cutting weight is far easier for me that gaining muscle. That being said I have specific reasons for wanting to bulk slowly. Although I am planning to continue the Stronglifts 5x5 plan I started in January, my primary focus is still on long distance running. I ran my first half marathon in late January and plan on running my first full marathon this year.

Right now I am just over 10% body fat at 176cm and 62.2kg. Based on what I can find on Wikipedia is appears to me that the most successful long distance runners are all very lean (as measured by body fat or BMI). I really want to focus on running and don't want to gain a lot of fat by bulking too quickly as that will slow me down.

I honestly believe that weight training is helping my running and making me more resistant to running injuries due to stronger/more balanced muscles. Besides difficulty in measuring a small caloric surplus accurately (my goal is about 1000 extra calories a week or 143 a day) and seeing slower strength gains (versus a larger surplus) is there anything wrong with me bulking slowly? Of course I plan on eating back all of my exercise calories on top of my 2143 daily target (versus a maintenance level of 2000 calories). I am fairly confident in knowing my maintenance levels based on my weight remaining extremely stable for over one month at that intake level.

Chief_Rocka

Nothing "wrong" with it, but like you said, you might find it difficult to thread the needle.

And high amounts of cardio could interfere with muscle gains, in theory anyway.

MinimalistShoeAddict

Nothing "wrong" with it, but like you said, you might find it difficult to thread the needle.

And high amounts of cardio could interfere with muscle gains, in theory anyway.

Unfortunately I know you are correct about not being able to optimize running and lifting gains at the same time. To minimize this interference most of my running is performed at a low HR so it stays aerobic instead of anaerobic. Only my races and speed work, etc are anaerobic. I monitor my HR closely for this purpose

SideSteel

Nothing "wrong" with it, but like you said, you might find it difficult to thread the needle.

And high amounts of cardio could interfere with muscle gains, in theory anyway.

^ I don't have anything to add beyond what's been said above.

MinimalistShoeAddict

Thank you both ^^^. I think I will try to slow bulk. If my progress stalls, I will have to reevaluate.

Maybe next year I will focus more on strength gains instead of running. In that situation I would care less about gaining comparatively more fat/weight during a normal bulking phase.

magerum

Thank you both ^^^. I think I will try to slow bulk. If my progress stalls, I will have to reevaluate.

Maybe next year I will focus more on strength gains instead of running. In that situation I would care less about gaining comparatively more fat/weight during a normal bulking phase.

It is painfully slow... I have been doing it for about 11 months now. I've gained about 10-11 pounds and half inch in the waist. I do hard cardio 3 times a week. I have seen significant gains in my lifts though. It can be done, just be prepared for it to take a LONG time.

I primarily do it because I'm still having issues with putting weight back on, it helps me mentally. (former fattie syndrome)

Sarauk2sf

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