How fast should I bulk?

lilawolf
lilawolf Posts: 1,690 Member
in Fitness and Exercise
I'm 5'9, and I was at 147.7-148.5 before I started doing Stronglifts 5x5. 3 days and two workouts in, I hit 151.0. It was only 13 hours after I worked out though.

How fast should I be going up? A couple of pounds of water (pretty constant?) + 0.5lb a week? 1lb? My TDEE is 21-2300 calories depending on how I calculate it, and I am averaging about 2100. My beginner gains might be a little slower than many females, because I do have some muscle already.

I was planning to up my calories if I was gaining too slow, and lowering my calories if I was gaining too fast (too much fat with the muscle), but I don't know what a good rate is.

Lifters are welcome to add me.

Replies

  • mdizzle99
    mdizzle99 Posts: 169 Member
    Weight going up and down, especially that quickly, can be caused by many things. It will take time to see overall trends. I don't know much about female muscle gain, but most things I've read suggest that under ideal circumstances a male can hope to gain 1-2, maybe 3, pounds of actual muscle in a month. Actual weight gain can be higher than that even if fat does not increase due to things like glycogen and water storage. It's generally accepted that it takes more time for females to gain muscle than males. A few places I've read suggest 1 lb of muscle a month is good for a female.

    My wife is just getting into strength training and we are trying to focus on her lift numbers going up. We have calculated her macros and TDEE but believe if her lifts begin constant stalling than she needs to increase her calories.
  • Shock_Wave
    Shock_Wave Posts: 1,573 Member
    Depends on the ratio of muscle to fat you want to put on.

    I would suggest 1 lb of muscle to 1lb of fat per month 1:1 ratio. This makes it easier to cut. If you want to go hardcore then do a 2:2 or 2:3 ratio how ever your body responds to building lean muscle tissue vs fat.
  • markymarrkk
    markymarrkk Posts: 495 Member
    I don't know but you're an Effin bad *kitten*!
  • SergeiKay
    SergeiKay Posts: 90 Member
    I'm 5'9, and I was at 147.7-148.5 before I started doing Stronglifts 5x5. 3 days and two workouts in, I hit 151.0. It was only 13 hours after I worked out though.

    Don't jump to conclusions just yet, give it another week at least, since you're just starting up. As you mentioned water, your stress levels are different now, your body's adapting, etc.

    Once things stabilize, usually it's said that anything beyond 1lbs a week is an overkill, and you're just putting on fat.
    You can do a reality check: 1 lbs/week * 52 weeks = 52 lbs in a year, that's insane if it's all muscle (unless of course steroids lol).
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    3 days doesn't mean anything, it's just water weight. I generally recommend trying adjustments for a month before examining the results. Start with maintenance or a small surplus (100-200 calories) and work from there, IMO.
  • diodelcibo
    diodelcibo Posts: 2,564 Member
    For semi clean bluk I aim to put on 3lbs a month for a dirty bulk 4-5lbs.
  • Shock_Wave
    Shock_Wave Posts: 1,573 Member
    I'm 5'9, and I was at 147.7-148.5 before I started doing Stronglifts 5x5. 3 days and two workouts in, I hit 151.0. It was only 13 hours after I worked out though.

    Don't jump to conclusions just yet, give it another week at least, since you're just starting up. As you mentioned water, your stress levels are different now, your body's adapting, etc.

    Once things stabilize, usually it's said that anything beyond 1lbs a week is an overkill, and you're just putting on fat.
    You can do a reality check: 1 lbs/week * 52 weeks = 52 lbs in a year, that's insane if it's all muscle (unless of course steroids lol).

    ^ this. Also for a comparison a natural bodybuilder can gain 2 lbs of muscle a month. Remember that it takes at least a month to regrow new muscle tissue not weeks.
  • lilawolf
    lilawolf Posts: 1,690 Member
    Depends on the ratio of muscle to fat you want to put on.

    I would suggest 1 lb of muscle to 1lb of fat per month 1:1 ratio. This makes it easier to cut. If you want to go hardcore then do a 2:2 or 2:3 ratio how ever your body responds to building lean muscle tissue vs fat.

    How do I know what I'm gaining? Water, fat, or muscle?
  • Noor13
    Noor13 Posts: 964 Member
    How much are you eating over TDEE? I used to go with a surplus of 200 kcal and gained in two months bulk 4 lbs. I had to increase cals along the journey, as my metabolism adapted to the cals and my weight gain stalled.
  • Shock_Wave
    Shock_Wave Posts: 1,573 Member
    Depends on the ratio of muscle to fat you want to put on.

    I would suggest 1 lb of muscle to 1lb of fat per month 1:1 ratio. This makes it easier to cut. If you want to go hardcore then do a 2:2 or 2:3 ratio how ever your body responds to building lean muscle tissue vs fat.

    How do I know what I'm gaining? Water, fat, or muscle?

    Either you can pay to have your bf% done.
    or
    you can simply use a tape measure, calipers, and a scale to check your measurements, bf%, and weight.
    Make sure your scale is on a flat surface every time you use it or it will tell you different readings on an unlevel floor. Also take your weight right after you wake up what ever time of the day or night that may be for best water weight accuracy.
  • lilawolf
    lilawolf Posts: 1,690 Member
    I don't know but you're an Effin bad *kitten*!

    Haha thanks !
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Depends on your goals, and how good you are at cutting afterwards.

    If you suck at cutting, then a sloppy bulk probably isn't the best bet. Most people I've talked to shoot for ~.5lbs per week. Seems to be a good happy medium where there is decent muscle growth with minimal fat gains (relatively speaking, of course).
  • Yanicka1
    Yanicka1 Posts: 4,564 Member
    When I was bulking, the first 4 pounds found me overnight than I gained about half a pound a week. In total I gained 10 pounds 2-3 of those muscles.
  • lilawolf
    lilawolf Posts: 1,690 Member
    Depends on your goals, and how good you are at cutting afterwards.

    If you suck at cutting, then a sloppy bulk probably isn't the best bet. Most people I've talked to shoot for ~.5lbs per week. Seems to be a good happy medium where there is decent muscle growth with minimal fat gains (relatively speaking, of course).

    Cutting isn't that hard. I can lose a pound a week like clockwork.

    I understand that I'm getting ahead of myself (3 days). I just want to plan. Probably reassess every two weeks.
  • lilawolf
    lilawolf Posts: 1,690 Member
    When I was bulking, the first 4 pounds found me overnight than I gained about half a pound a week. In total I gained 10 pounds 2-3 of those muscles.

    Great data point! Thanks! This gives me an idea of how much water storage to expect.
  • __RANDY__
    __RANDY__ Posts: 1,036 Member
    I put on 25lbs in 3 months

    total fat/lbm

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