Bulking and BF %
minuz5
Posts: 256 Member
Right, so I decided to bulk up a little eating so much more than I usually do, and from my usual 6% BF I went to 10.4% with only couple kg increase in weight. Don't really like it. I kinda quit doing cardio, when I used to do it everyday. How do you guys do it when bulking up? My daily calorie intake for gym days is like 4100 cals and I hardly reach 3500 so if I would start doing cardio I reckon my hardly gained weight would drop pretty fast, but I would reach low BF again 
Feeling so demotivated with this bulking up thing...
Feeling so demotivated with this bulking up thing... 0
Replies
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What's your tdee?? You really only need to eat 500 cals over your tdee for bulking or you will gain a majority of your weight in fat.0
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it's 3500ishWhat's your tdee?? You really only need to eat 500 cals over your tdee for bulking or you will gain a majority of your weight in fat.0 -
It sounds like you may be over estimating your TDEE..if your gaining too much too fast on a bulk, taper down your calories until you are satisfied with the rate of gain. The average is .5-1lb per week. I know when I started my bulk I jumped up about 13lbs the first 2 weeks (glycogen/water retention) after that it leveled off but I was still gaining quick so I knocked my cals down some more. I was over estimating.0
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What about cardio and body fat increase? What would you consider fair fat gain on bulking?0
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What about cardio and body fat increase? What would you consider fair fat gain on bulking?
Depends on how "clean" you bulk. The smaller the surplus, the less fat you'll gain, but also the slower you'll gain muscle also. If you have a lot of time, I'd suggest doing a slow bulk to minimize fat gain. If not, then bulk dirty and do a cut.0 -
What about cardio and body fat increase? What would you consider fair fat gain on bulking?
Depends on how "clean" you bulk. The smaller the surplus, the less fat you'll gain, but also the slower you'll gain muscle also. If you have a lot of time, I'd suggest doing a slow bulk to minimize fat gain. If not, then bulk dirty and do a cut.
So far muscle gain compare to fat increase is quite low.
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How long do you maintain 6% BF for?0
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What about cardio and body fat increase? What would you consider fair fat gain on bulking?
Depends on how "clean" you bulk. The smaller the surplus, the less fat you'll gain, but also the slower you'll gain muscle also. If you have a lot of time, I'd suggest doing a slow bulk to minimize fat gain. If not, then bulk dirty and do a cut.
So far muscle gain compare to fat increase is quite low.
How much do you weigh and how many grams of protein are you getting? Adequate protein is essential for muscle growth. Also, what is your lifting routine?0 -
How long do you maintain 6% BF for?
Had it for like 4 months while doing cardio for like 5days a week.0 -
You are probably seeing a big increase in water and bloating right now.
But I agree 3500 seems likes a really high TDEE. What happens when you eat at 3500? You should be aiming for about a pound gained per week.0 -
What are your ratios like? carbs/pro/fat? In percents0
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6% is lean as ****. Maintaining 10% is a challenge for me.
Anyways, your BF will go up. You just need to get used to it.0 -
What about cardio and body fat increase? What would you consider fair fat gain on bulking?
Depends on how "clean" you bulk. The smaller the surplus, the less fat you'll gain, but also the slower you'll gain muscle also. If you have a lot of time, I'd suggest doing a slow bulk to minimize fat gain. If not, then bulk dirty and do a cut.
So far muscle gain compare to fat increase is quite low.
How much do you weigh and how many grams of protein are you getting? Adequate protein is essential for muscle growth. Also, what is your lifting routine?
188lbs and I consume over 220g of protein. Usually lift like 5-6days a week0 -
What are your ratios like? carbs/pro/fat? In percents
50carb 30prot 20fat, alright, I recalculated the tree with a different calculator. It's 3000ish + 500surplus would be what I should consume, but, during a day I would burn almost the same amount of calories, so I still need to add more to what I have...0 -
Right, so I decided to bulk up a little eating so much more than I usually do, and from my usual 6% BF I went to 10.4% with only couple kg increase in weight. Don't really like it. I kinda quit doing cardio, when I used to do it everyday. How do you guys do it when bulking up? My daily calorie intake for gym days is like 4100 cals and I hardly reach 3500 so if I would start doing cardio I reckon my hardly gained weight would drop pretty fast, but I would reach low BF again Feeling so demotivated with this bulking up thing...
Your "usual" 6% BF?
You're either a troll or severely under-educated.0 -
What are your ratios like? carbs/pro/fat? In percents
50carb 30prot 20fat, alright, I recalculated the tree with a different calculator. It's 3000ish + 500surplus would be what I should consume, but, during a day I would burn almost the same amount of calories, so I still need to add more to what I have...
I would highly recommend that you readjust your ratios to 50%protein,30%carbs,20% fat.Especially if you are trying to bulk up. You want muscle? Right? You need that extra protein for your muscles. When you change your ratios you will also have less trouble with your body fat going up.0 -
Right, so I decided to bulk up a little eating so much more than I usually do, and from my usual 6% BF I went to 10.4% with only couple kg increase in weight. Don't really like it. I kinda quit doing cardio, when I used to do it everyday. How do you guys do it when bulking up? My daily calorie intake for gym days is like 4100 cals and I hardly reach 3500 so if I would start doing cardio I reckon my hardly gained weight would drop pretty fast, but I would reach low BF again Feeling so demotivated with this bulking up thing...
Your "usual" 6% BF?
You're either a troll or severely under-educated.
Are you going to school me now, how unhealthy is to keep 6% bf? Please save it. I do agree having lower bf % for long periods is dangerous but 6% I consider the line.0 -
What are your ratios like? carbs/pro/fat? In percents
50carb 30prot 20fat, alright, I recalculated the tree with a different calculator. It's 3000ish + 500surplus would be what I should consume, but, during a day I would burn almost the same amount of calories, so I still need to add more to what I have...
I would highly recommend that you readjust your ratios to 50%protein,30%carbs,20% fat.Especially if you are trying to bulk up. You want muscle? Right? You need that extra protein for your muscles. When you change your ratios you will also have less trouble with your body fat going up.
Also have a high carb day once or twice a week with the ratios you are doing now. I know a LOT of body builders who follow this way of bulking up and they look awesome!!0 -
What are your ratios like? carbs/pro/fat? In percents
50carb 30prot 20fat, alright, I recalculated the tree with a different calculator. It's 3000ish + 500surplus would be what I should consume, but, during a day I would burn almost the same amount of calories, so I still need to add more to what I have...
I would highly recommend that you readjust your ratios to 50%protein,30%carbs,20% fat.Especially if you are trying to bulk up. You want muscle? Right? You need that extra protein for your muscles. When you change your ratios you will also have less trouble with your body fat going up.
Also have a high carb day once or twice a week with the ratios you are doing now. I know a LOT of body builders who follow this way of bulking up and they look awesome!!
If I would switch to eating 50% protein over carbs I really doubt I could stomach my tdee calorie intake. 0 -
There should be a requirement to provide methodology whenever someone mentions bodyfat %.
Assuming the OP is accurate in his BF assessment, 184 and 6% to 188 and 10.4% would be a loss of LBM and pure fat gain.0 -
Is the 5-6 days/week an upper/lower split? Are they compounds? Can you give me a week's worth of workouts? You might not be getting proper rest, which your muscles need for repair (read: growth) depending on the program you're following.0
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No offense but why are you so afraid of gaining some bodyfat? You know how to get rid of it so whats the big deal? It's really a no brainer...eat big, lift big, get big...so what if you get some fat who cares...you know how to get rid of it so just BULK...0
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Is the 5-6 days/week an upper/lower split? Are they compounds? Can you give me a week's worth of workouts? You might not be getting proper rest, which your muscles need for repair (read: growth) depending on the program you're following.
Day 1 Legz : squats, leg presses or whatever you call them, leg curls, calf rises.
Day 2 Chet's bench press, dumbbell press, inclines dbp, dumbbell flies, push ups
Day 3 back pull ups, dead lifts, lat pull downs , rows
Day 4 chest triceps
Day 5 shoulders biceps
Day 6 mix , abs and cardio0 -
No offense but why are you so afraid of gaining some bodyfat? You know how to get rid of it so whats the big deal? It's really a no brainer...eat big, lift big, get big...so what if you get some fat who cares...you know how to get rid of it so just BULK...
Cuz I like seeing my 8pack every day in the morning is it fair reason? 0 -
Is the 5-6 days/week an upper/lower split? Are they compounds? Can you give me a week's worth of workouts? You might not be getting proper rest, which your muscles need for repair (read: growth) depending on the program you're following.
Day 1 Legz : squats, leg presses or whatever you call them, leg curls, calf rises.
Day 2 Chet's bench press, dumbbell press, inclines dbp, dumbbell flies, push ups
Day 3 back pull ups, dead lifts, lat pull downs , rows
Day 4 chest triceps
Day 5 shoulders biceps
Day 6 mix , abs and cardio
Are you lifting progressively heavier, or have you stalled on weights?0 -
Is the 5-6 days/week an upper/lower split? Are they compounds? Can you give me a week's worth of workouts? You might not be getting proper rest, which your muscles need for repair (read: growth) depending on the program you're following.
Day 1 Legz : squats, leg presses or whatever you call them, leg curls, calf rises.
Day 2 Chet's bench press, dumbbell press, inclines dbp, dumbbell flies, push ups
Day 3 back pull ups, dead lifts, lat pull downs , rows
Day 4 chest triceps
Day 5 shoulders biceps
Day 6 mix , abs and cardio
Are you lifting progressively heavier, or have you stalled on weights?
Heavier
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No offense but why are you so afraid of gaining some bodyfat? You know how to get rid of it so whats the big deal? It's really a no brainer...eat big, lift big, get big...so what if you get some fat who cares...you know how to get rid of it so just BULK...
Cuz I like seeing my 8pack every day in the morning is it fair reason?
Not really considering you can't bulk without gaining fat. It's scientifically impossible. You can MINIMIZE fat gain by bulking slower and selecting a cleaner menu but thats it. So no..it really isn't fair reason. You need to decide if you want to recomp, maintain or bulk. If you decide to bulk then be prepared. You will have fat gain. If you don't then i will come visit you at the X-MEN academy and we can hang out.0 -
If you're gaining strength (ie. lifting heavier), resting each body part, and getting adequate protein...then there's not way you're not gaining muscle on this bulk. I agree that you're eating too many calories over all, but there has to be SOME muscle gain. I'm sure whatever you're using to measure body fat % is inaccurate.0
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Just for comparison purposes, I am 5'11", and when I started my bulk, I weighed 175 lbs. My TDEE is around 2,500 calories. I am adding roughly 250 cal. a week, so I am doing 2,750 total, which puts me at a 1/2 pound a week. I don't track my food alot, but I have gained about 5 lbs since September, so that lines up fairly close to where I should be. I don't put on muscle quickly, so I think this has been a pretty good rate for me, I don't think eating more would help much. I can tell I've put on a little fat, haven't measured I can just tell in my waist, but my strength numbers have gone up, so I'm happy with my progress.
I don't think I'm qualified enough to comment on anything you are doing. My point is to just keep track of your numbers and see if you are making progress like you think you should. But I will +1 the comments that I think your calorie numbers seem a bit high.0 -
If you're gaining strength (ie. lifting heavier), resting each body part, and getting adequate protein...then there's not way you're not gaining muscle on this bulk. I agree that you're eating too many calories over all, but there has to be SOME muscle gain. I'm sure whatever you're using to measure body fat % is inaccurate.
Well I really hope my scales lie. 0
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