lean bulking
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I'm 2 weeks in to my first bulk and I'm not sure what's right for me yet. I've been getting around 3,500 on lifting days and 2,400 on rest days. My TDEE is about 3,050 on lifting days by my best guesstimate. The numbers say I should've gained a lb so far, the scale seems to agree thus far.
But I feel fat as hell now every night, I'm completely assuming this is normal. I'm still struggling with that former fat guy syndrome though, so I've lowered it to 3,400... it's not much but it will obviously add up. I've been maintaining for a year now and this is the next logical step, I'm ready physically just mentally I still need to get there. Any tips?0 -
My TDEE is around 3600 cal/day. I try to always maintain a +400 cal surplus when bulking, so my bulking intake is around 4K cals/day.
Even at +400 cals I bulk plenty lean.0 -
But I feel fat as hell now every night, I'm completely assuming this is normal. I'm still struggling with that former fat guy syndrome though, so I've lowered it to 3,400... it's not much but it will obviously add up. I've been maintaining for a year now and this is the next logical step, I'm ready physically just mentally I still need to get there. Any tips?
Yes this is normal.
I would like to say it gets easier but it doesn't. I'm just starting my 5th bulk; it screws with the mind every bit as much as the first. Despite collecting a ton of data and having a lot of experience, I'm still constantly second guessing myself.
About the only thing to be aware of are the "waves"; your weight will tend to climb freaky fast, stay there for a bit, then drop, and stay down annoyingly long. Over-adjusting to this is bad. If anything the waves are getting stronger and stronger with each passing bulk.
It just comes with the territory. Cutting is a battle of willpower. Bulking is a battle of self confidence.0 -
I add 250/300 cals per day to my maintenance of 1750. I don't bulk for more than a couple months, as the bulk seems to get dirtier the longer I'm in, which is weird seeing as my TDEE will be creeping up too. I'm 5'7" F 128lb0
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See if comparing yourself to any of these pics helps
http://forums.steroid.com/attachments/educational-threads/136939d1365372177-handy-bf-pic-chart-male-female-image.jpg0 -
5'10 148lbs now. My macros are 3500 calories, 438 carb, 78 fat, 263 protein
Hmmm! See my tdee 2200 and I eat 2700 a day roughly! Eating that much and finding time is hard with work and life ! I'm same height as you and weigh 140 pounds ! 3500 seems a lot I spose to me! Need to get me some scales really!
I get about 180 grams protein workout days ATM! I'm on the strong lifts exercise to get stronger and gain muscle as I go!!
We ain't much diff in height and weight yet ur 700 calories more daily lol! I think that weignt gain would happen to fast on me! And be mostly fat! So am I right to be eating less? Seeing as I was a ffb!0 -
Also just weighed myself! I've gained nearly 2 kg since 16 of march? So a month? This is too fast isn't it for muscle gain so should I lower my intake or what!? I'm 65.9 kg now! And 5ft 10 worried that my 2.7 intake is too high?0
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5'10 148lbs now. My macros are 3500 calories, 438 carb, 78 fat, 263 protein
Hmmm! See my tdee 2200 and I eat 2700 a day roughly! Eating that much and finding time is hard with work and life ! I'm same height as you and weigh 140 pounds ! 3500 seems a lot I spose to me! Need to get me some scales really!
I get about 180 grams protein workout days ATM! I'm on the strong lifts exercise to get stronger and gain muscle as I go!!
We ain't much diff in height and weight yet ur 700 calories more daily lol! I think that weignt gain would happen to fast on me! And be mostly fat! So am I right to be eating less? Seeing as I was a ffb!
My metabolism is just really high. 3500 is my ideal but it doesn't mean I reach it everyday especially with my busy schedule.0 -
Also just weighed myself! I've gained nearly 2 kg since 16 of march? So a month? This is too fast isn't it for muscle gain so should I lower my intake or what!? I'm 65.9 kg now! And 5ft 10 worried that my 2.7 intake is too high?
Too much or what any help? A friend said that was fine ?0 -
I'm expecting around 3250 - I've maintained on 3000 before, so that seems to make sense and is reasonably congruent with my current weight loss at 1000 less.0
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It just comes with the territory. Cutting is a battle of willpower. Bulking is a battle of self confidence.
genius.
that seriously sums it up.
:edit:
I'm am le wominz- so my bulk started at 2000-2200 and I pushed upwards of 3000 at the end of 4 months.
Waging war on cutting now.0 -
I am working on BMR + daily activity, but have a TDEE of about 1800-2000 (5'5"/5'6" and 112lbs), and am getting in about 1900 to 2400 cal daily depending on the day & hunger levels. I need to increase again though, so going to aim for an extra 100-200 per day average and see how I get on.0
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It just comes with the territory. Cutting is a battle of willpower. Bulking is a battle of self confidence.
genius.
that seriously sums it up.
:edit:
I'm am le wominz- so my bulk started at 2000-2200 and I pushed upwards of 3000 at the end of 4 months.
Waging war on cutting now.
And here I thought it was just because I was too fat when I started. Thanks, guys!0 -
Also just weighed myself! I've gained nearly 2 kg since 16 of march? So a month? This is too fast isn't it for muscle gain so should I lower my intake or what!? I'm 65.9 kg now! And 5ft 10 worried that my 2.7 intake is too high?
Too much or what any help? A friend said that was fine ?
4 pounds month is in the high range. I'm not the expert on this thread, but my understanding is that guys should shoot for 2ish.0 -
Also just weighed myself! I've gained nearly 2 kg since 16 of march? So a month? This is too fast isn't it for muscle gain so should I lower my intake or what!? I'm 65.9 kg now! And 5ft 10 worried that my 2.7 intake is too high?
Too much or what any help? A friend said that was fine ?
4 pounds month is in the high range. I'm not the expert on this thread, but my understanding is that guys should shoot for 2ish.
Thus my my concern? Should I then drop my calorie intake ? Any ideas guys? Is it coz I'm at early stages of the 5x5 as ur adding weight all the time but u start low and make increase fast!
Should I carry on or lower to about 2300 a day?0 -
I would try dropping back a little.
As you're fairly new to putting on muscle I believe, you've got the best chance of most of it being muscle.
However, without steroids, there's going to be a chunk of fat in there.
A lot of people consider it better to 'aim high', put on fat but get maximum muscle possible, then cut again to remove the fat rather than going slower initially, as the latter can take longer overall.0 -
I am getting ready for my first bulk and I am already experiencing some of the mental games already. I still have about 7 pounds to cut. I think for me, I have been cutting so long, I think I will tend to "dirty" the bulk the longer it gets. I'm probably 6-8 weeks away and I am constantly calculating different stuff to come up with the "perfect" plan. Ahhhhhh, I need to relax.0
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There is no perfect plan. It's a moving target- the best way to do it- is just start doing it.
Have an idea of what you want to accomplish- give yourself a time frame and just get to it. And don't forget your food bill goes up too LOL0 -
For me...about 2600 calories coming from maintenance of little over 2000 calories.
This article helped me gain perspective on the process of bulking and cutting: http://www.bodybuilding.com/fun/5-ways-to-clean-up-your-dirty-bulk.html
If your plan works for you then it's a good plan.
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I wish I was a guy. Bulking for me I calculated is 1900 calories
gay.
being a guy has nothing to do with it. i'm maintaining around 2200/2300 - slow bulk at 2500, faster above it. 0 -
I wish I was a guy. Bulking for me I calculated is 1900 caloriesgay.
you stay classy.
smh0 -
Approximately 2700-2800 calories for me..0
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Also just weighed myself! I've gained nearly 2 kg since 16 of march? So a month? This is too fast isn't it for muscle gain so should I lower my intake or what!? I'm 65.9 kg now! And 5ft 10 worried that my 2.7 intake is too high?
Too much or what any help? A friend said that was fine ?
4 pounds month is in the high range. I'm not the expert on this thread, but my understanding is that guys should shoot for 2ish.
Thus my my concern? Should I then drop my calorie intake ? Any ideas guys? Is it coz I'm at early stages of the 5x5 as ur adding weight all the time but u start low and make increase fast!
Should I carry on or lower to about 2300 a day?
No you should not drop your calorie intake.
The first month you will gain some weight from stuff in guts/glycogen. That gain is only found early on. Chances are you only actually gain 2lbs of muscle/fat.
Your body will upregulate your metabolism while bulking, if you maintain a constant intake, your gain rate will continuously decline. To maintain a constant surplus you have to push your calories upward over time.
You need a second tracking method outside of the scale. A tape measure around the waist is a better measure than the scale for tracking progress for males (and some females). Waist measurements are a near perfect proxy for fat mass and can be used to calculate body fat %. For the purposes of tracking change this is a very accurate way to track.
http://strengthunbound.com/measure-body-fat-easily-accurately-home/
The scale isn't a terribly good measurement when bulking, what it does best is verify that you are in a calorie surplus.
Gaining 1/4" in the waist per month is a very good pace to maintain.0 -
ATM my waist is 30 and I would rather it don't get massively big! I thought u could add muscle without increasing ur waist too much! But then it depends how I felt and fitted in the clothes I was wearing I spose!
Will try and keep my calorie I take around what I have been doing!
Just I can feel my back changing and my legs but my arms and shoulders aren't! Tho I guess that's mainly due to starting with the lower weights to ease myself up the scale! Prob be glad for that when I start having issues heavy lifting !
I do eat healthily! Prob the worst thing I have is whole milk but I was told to just use that as it's good for you and will help gain mass ! Eat lots of thing! Lift lots of things as people say!0 -
It's barley summer! Way to think aheadJust curious to see the caloric intake of others trying to lean bulk...autumn is coming soon and its that time of year again to start putting on some LBM!
I found best sucess around 2700 calories ( Lifted hard 4 days a week, no cardio)0 -
I'm trying to strengthen without changing my weight class. We'll see if this works *sigh*. I'm at 1700 and losing below what I want. I'll jump to 1900 and see where I am after that.0
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ATM my waist is 30 and I would rather it don't get massively big! I thought u could add muscle without increasing ur waist too much! But then it depends how I felt and fitted in the clothes I was wearing I spose!
Will try and keep my calorie I take around what I have been doing!
Just I can feel my back changing and my legs but my arms and shoulders aren't! Tho I guess that's mainly due to starting with the lower weights to ease myself up the scale! Prob be glad for that when I start having issues heavy lifting !
I do eat healthily! Prob the worst thing I have is whole milk but I was told to just use that as it's good for you and will help gain mass ! Eat lots of thing! Lift lots of things as people say!
Good rule of thumb is that you have to gain 10-15 lbs per every 1" of upper arm growth. Arms grow slow (and very nonlinear).
1/4" per month in the waist is a pretty low amount. You could bulk 4 mo and only gain 1", and noone notices 1" but you.0 -
Also while bulking and having all this milk and healthy food ish! Can anyone check my diary and tell me if I'm going wrong anywhere? I'm hitting my protein 150-180 and fats are in the 80 - 90 and carbs are prob lacking the most! ? U can prob tell apart from odd treat I had on Wednesday I'm not eating sweets and stuff!
Is eating that much fat even tho it's healthy fats ok?0 -
I've done 2 bulks. 1st one was 15 lbs. in 15 weeks. 2nd one was 16 lbs. in 20 weeks. Starting body weight was 165 and 170 lbs. respectively. My bulking calories were 3,000, but once I got to the high-170's, I stopped gaining both times. Upping to 3,200-3,250 got the scale moving again. I stalled again at 186 lbs. on 3,200 cals. I average 4 workouts per week (all strength training, no cardio). I wouldn't call my bulks a 'lean bulks' at 1 lb per week though. I gained 2-3 inches around the waist over 15 lbs. gained. Im currently cutting on 2,000-2,200 cals and have lost 10 lbs. in 8 weeks. Hope that helps.0
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