A few queries about a first bulk

mortuseon · February 2014

Hello,

So I'm in ED recovery and have been eating a pretty low calorie diet (over the past four MFP months, I've tried to keep it at minimum 1200, and I've had binge/starve periods but am getting better)...anyway, I'm really keen on gaining some muscle mass and strength and I'm aware that on my current deficit, this is not happening. So I'm working on increasing my calories week by week to what my maintenance calories should apparently be. Then I'm going to try and eat maybe 300kcals over maintenance, combined with lifting, full-body 3-4x a week...I'm hoping this is sounding like a sensible plan so far, and please correct me if I'm wrong. I'm also still scared of gaining body fat but this is all part of the mental recovery. ETA: oh and 40/30/30 carbs/protein/fat macros which I'm on right now. Have a hard time hitting fats though.

I'm 163cm tall, weight roughly 52-3kg (don't have scales but plan to use the gym ones for my bulk). I had my body fat measured back last summer at 23% but I don't know how accurate the machine was.

A few queries:

1) Since I've been eating such a low calorie diet for so long (read: about 3 years, with only brief 'normal' phases), could this affect my maintenance calories...? I'm not underweight any more.
2) My gym has a terribly busy free weight section that I can hardly access. I'd prefer to be using free weights but it's really tough to get in there, plus it's intimidating. I do have access to machines, however - can I expect results with machines, as long as I'm keeping the weight difficult enough?
3) What are reasonable goals to set for gains of a first bulk? I'm aware it's a long process and was thinking maybe 4 months (eek) but I'm not really sure how much gain to expect, how to adjust goals, how long to cut...etc.
4) I miss distance running and am trying to get back into it. However, I've heard it can mess with bulking goals. Am I okay to still do a 5k a few times a week if I eat back my calories?

Thanks for taking the time to read this; hope they're reasonable queries-!

TavistockToad · February 2014

I would start with working up to maintenance and then a few months maintaining before you start bulking if you have followed a VLCD for so long. Going from less than 1200 to a figure probably well over 2000 will probably be hard?

Scarlettem86 · February 2014

Im not a specialist in anyway, but I can offer my opinion.

1. If you are at a normal weight now, your past calorie intake should not affect your current maintenance calories. Just work your way up. It will take time. I have never had an ED, and I still find it hard to take in 2500 cals in a day. So dont worry. :-)

2. Machines are good, but free weights are better. I find they isolate the muscle better. I know it can be intimidating, but you just gotta get in there and grab the weights you want. You are there to make yourself better, just like everyone else. Or maybe consider going at a different time of day? You can always ask the people at the front desk what time its the slowest in there.

3. I cant really answer this question, because this is my first bulk as well lol....I am doing this 12 weeks program right now, if that helps? http://www.bodybuilding.com/fun/shortcut-to-size.html.....I was just going to do the 12 weeks, and then shred after. Im not trying to get super big, so ill just work my *kitten* off and take whatever gains I can get in those 12 weeks lol...but everyone is different and have different goals. :-)

4. Cardio will mess with your bulking. When you do long distance cardio, you will lose lean mass, and thats what you are trying to gain. Leave the cardio for when you are ready to cut. Even if you eat back your calories, it will just pretty much maintain. There is no point in spending a bunch of time on weights all week and then doing long distance cardio. You will just be breaking down the muscle you have just been trying to build. I say you leave cardio for when you cut, and just focus on gaining and getting a nice strong base first.

I hope this helps lol.....There is toooons of info on bodybuilding.com if you need more. That site is my fave. And remember, this is just my opinion, and my understanding of how the body works with exercise and what not. :-)

Scarlette

mortuseon · February 2014

I would start with working up to maintenance and then a few months maintaining before you start bulking if you have followed a VLCD for so long. Going from less than 1200 to a figure probably well over 2000 will probably be hard?

A few months? Goodness, I hadn't expected it to be that protracted - but what you say makes sense. Thanks for your input! Do you have any ideas re my other questions e.g. machines vs free weights..?

BusyRaeNOTBusty · February 2014

1) Since I've been eating such a low calorie diet for so long (read: about 3 years, with only brief 'normal' phases), could this affect my maintenance calories...? I'm not underweight any more.
2) My gym has a terribly busy free weight section that I can hardly access. I'd prefer to be using free weights but it's really tough to get in there, plus it's intimidating. I do have access to machines, however - can I expect results with machines, as long as I'm keeping the weight difficult enough?
3) What are reasonable goals to set for gains of a first bulk? I'm aware it's a long process and was thinking maybe 4 months (eek) but I'm not really sure how much gain to expect, how to adjust goals, how long to cut...etc.
4) I miss distance running and am trying to get back into it. However, I've heard it can mess with bulking goals. Am I okay to still do a 5k a few times a week if I eat back my calories?

1. I'd work up slowly. Add 300 every week until you get to maintenance, then yes, I'd probably hang out there for a month or two before you add more.

2. Kind you find a time where it's less crowded? Machines are better than nothing but free weights work your stabilizer muscles and generally work more muscles at a time than the machines do.

3. Once you start your bulk, aim for 0.5 to 1 lb gained per week.

4. Try it and see. Some people have no problems with cardio and bulking while others do.

Scottjt · February 2014

A 300 calorie surplus is fine for a bulk. Full body 4/week plus running is a good plan.
1)Think I'm under-qualified for this one
2)You can get good results with machines but it's probably better to mix it up just to add some variety. Go at a different time or change gym?
3)My advice would be to make it as slow as possible. A year even (maybe forever?). Try not to think of it as a bulk but a 'muscle building phase'. Mitigate fat gain as much as possible while still growing and seeing results. The amount of times I've thought "Wahey! Bulking!" eaten a load of pizza for 4 months then cut back to where I started.
4)More exercise and more food is always better. You will gain cardiovascular adaptations from the running and more nutrients from the extra food (as long as it's healthy).
If you make an effort to eat healthily and train very hard, the results will be proportionate to your efforts. It may seem facile to boil it down so much but I'd say leave the pedantic macro and calorie counting to the pro bodybuilders and just get the basic stuff spot on. With a rough 300 surplus and loads of exercise you'll get a tonne of results.

terizius · February 2014

I'm also doing the Shortcut to Size program, eating a surplus, etc and seeing good gains (coming from a guy who's always been slim). You can read details about my first 6 weeks here. Just keep in mind that things happen about half as quickly for women as for men:

http://www.myfitnesspal.com/topics/show/1207745-bulking-6-week-detailed-progress-report

As to your questions, my first recommendation is to make sure you are tracking your food and your body measurements. I believe that the only way to fully have control of your body is to know whats going on with it and whats causing it.

I think its great that you want to hit the free weights - so many women are nervous about it. It may be crowded and intimidating, but you'll find that you are readily accepted once you act like you belong there. Regarding cardio, Lyle McDonald from BodyRecomposition.com says that moderate cardio has a number of benefits, and few negatives, even during a bulk, as long as you are eating the calories back. As other posters have mentioned though, it may be difficult to hit those calorie goals after so long eating so little. I'm on a 3500 calorie diet, and I use a "lean" weight gainer to help top things off as needed.

mortuseon · February 2014

Thanks for all your help! So, this is going to take a little longer than I expected when getting to maintenance, but I suppose it'll be worth it. Sadly, I'm pretty much stuck with my gym as I bought a really cheap year membership and can't really afford anywhere else. I'll try going at different times - haven't been successful at this point - but admittedly I haven't tried REALLY early in the morning. I've also considered asking the gym staff if they can teach me how to use the barbells to deadlift/squat etc. It's good to see that I can get SOME results with machines at worst.

I think I'll stick with just running to the gym (it's only 2 miles) to begin with and see if I can work in cardio later on. I really enjoy running so I don't want to give it up but it sounds like it's something that I'll have to manage.

Ideally I'd like to be leaner than I am now by August/September. I'm guessing from what's been said here that it's just best to play it by ear regarding calorie intake and gains? Seems like Shortcut To Size is a reasonable programme to start following. For now I'm just going to get my strength up in the gym until I hit maintenance.

kinmad4it · February 2014

Definitely definitely get someone to show you correct form and watch you while to attempt it to correct any errors. YouTube too so you have an idea how the moves are supposed to be performed so you'll know if whomever is giving you advice knows what they're talking about. It's a shame but just because someone is an alleged fitness professional it doesn't automatically mean they have a clue what they're talking about.

A few queries about a first bulk

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