Am I doing it ( Bulking) right?
funfang
Posts: 200 Member
Here is some information about me, I am 38 years old, mother of 2, 5"7.5 tall and weight 123 lbs
I started weight lifting this June and started bulking this August from 122 lbs, ate 1890 calories but still losing weight. My MFP friend told me I had set my daily activities wrong so I then up to 2030 and was able to gain weight to 125 lbs about 2 weeks ago. My original goal was to do a mini bulk and then a mini cut so I can get an idea how this work. But then I decided to do a slow bulk until next year to do cut ( yea, I just can't cut during this season) I then drop my calories to 1930 hopping for a slower gain.
I have been really hungry ever since I start lifting and bulking and lately I just couldn't stay within my calories, I still eat about 2040/day in average and I have lost 2lbs in the past 2 weeks. I am wondering if I should add 100 to my average intake ( 2140) for a week and see what happen? I am afraid to gain too fast so I will get more fat then muscle ( correct me if I am wrong with this)
I use dumbbells and cable machines for my weight lifting ( I would really LOVE to do compound lifts but my gym just doesn't have the right equipments) 3 times a week and I do some cardio once or twice a week depends on my schedule.
I am kind confused if I am doing it right, how come I lost weight when I am pretty much eating the same as before? Am I really bulking? I can see more muscle tones on my triceps but the definition on my abs are the same or even a bit less.
Also, I have been hungry all the time and craving mostly sweets. I wonder if it's just the seanson??
I would appreciate if anyone can share his/her experience or any suggestion? Thank you for reading this
I started weight lifting this June and started bulking this August from 122 lbs, ate 1890 calories but still losing weight. My MFP friend told me I had set my daily activities wrong so I then up to 2030 and was able to gain weight to 125 lbs about 2 weeks ago. My original goal was to do a mini bulk and then a mini cut so I can get an idea how this work. But then I decided to do a slow bulk until next year to do cut ( yea, I just can't cut during this season) I then drop my calories to 1930 hopping for a slower gain.
I have been really hungry ever since I start lifting and bulking and lately I just couldn't stay within my calories, I still eat about 2040/day in average and I have lost 2lbs in the past 2 weeks. I am wondering if I should add 100 to my average intake ( 2140) for a week and see what happen? I am afraid to gain too fast so I will get more fat then muscle ( correct me if I am wrong with this)
I use dumbbells and cable machines for my weight lifting ( I would really LOVE to do compound lifts but my gym just doesn't have the right equipments) 3 times a week and I do some cardio once or twice a week depends on my schedule.
I am kind confused if I am doing it right, how come I lost weight when I am pretty much eating the same as before? Am I really bulking? I can see more muscle tones on my triceps but the definition on my abs are the same or even a bit less.
Also, I have been hungry all the time and craving mostly sweets. I wonder if it's just the seanson??
I would appreciate if anyone can share his/her experience or any suggestion? Thank you for reading this
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Replies
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macros look solid for the last week (as far as i looked)... eat more if you wanna gain... not much else to say on the diet front.. its gonna take time to see changes beyond a temporary "pump"0
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If you're still losing weight but don't want to increase your calories because you don't want to gain to much fat then no you are not bulking right. How does gaining to much fat really factor in as a concern if you aren't even gaining weight?
True that. To gain anything (muscle or fat), you need to be gaining weight. Up your calories and keep lifting. Right now, you are not bulking.0 -
Thanks for replying.
I guess I was just curious that why was I dropping weight eating the same calories when I was gaining.
For a person who tries to "lose" weight her whole life. Bulking is a new idea that I still have to learn to accept. I understand I have to gain fat when I try to gain muscle. I read somewhere that we can only gain about 1 lb of muscle in a month ( I might be wrong, I can't remember the number exactly) That's why I am trying not to gain too much in a short time. Also, how do I know how much muscles I have gained in the 3 lbs weight gain? or am I over thinking it?0 -
Thanks for replying.
I guess I was just curious that why was I dropping weight eating the same calories when I was gaining.
For a person who tries to "lose" weight her whole life. Bulking is a new idea that I still have to learn to accept. I understand I have to gain fat when I try to gain muscle. I read somewhere that we can only gain about 1 lb of muscle in a month ( I might be wrong, I can't remember the number exactly) That's why I am trying not to gain too much in a short time. Also, how do I know how much muscles I have gained in the 3 lbs weight gain? or am I over thinking it?
As your weight increases, so do your bulking and maintenance calories. The more you weight, the more you need to eat to sustain it.
It's true that there's a limited amount of muscle we can gain, even less for women than for men. That said, the muscle isn't going to increase without fat, nor are you going to gain if you don't eat enough.
Best way to know what's muscle vs. fat is to get an accurate body fat % reading. That will tell you how many lbs of fat you carry vs. lbs of LBM. Then have the same body fat test done at the end of your bulk. You should be able to track that way...but for now, you're overthinking it. Just enjoy the process
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I think you're over-thinking it a little. Bulking, unfortunately, requires a crazy amount of trust in the process, because you just don't know for sure how much of what you're gaining actually is muscle. That part SUCKS. I was really surprised at how much I had to eat in order to start seeing consistent gains, too. Eating more gave me a ton more energy, and really let me start killing it in the gym at a new level (and doing more things in my day-to-day life), but that just meant I was burning more. Stupid vicious cycle. You'll get it figured out, it just takes time 0
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I think you're over-thinking it a little. Bulking, unfortunately, requires a crazy amount of trust in the process, because you just don't know for sure how much of what you're gaining actually is muscle. That part SUCKS. I was really surprised at how much I had to eat in order to start seeing consistent gains, too. Eating more gave me a ton more energy, and really let me start killing it in the gym at a new level (and doing more things in my day-to-day life), but that just meant I was burning more. Stupid vicious cycle. You'll get it figured out, it just takes time
The best thing about bulking is that the extra calories and exercise can give a really nice excuse to eat a lot of things you might normally like pizza with an ice cream chaser -- just as long as you don't get too silly and forget proper nutrition you are usually able to have a great time till it comes time to cut again. Now that's something that you need to adjust to all over again!
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^^^^^^^^^astronomicals wrote: »macros look solid for the last week (as far as i looked)... eat more if you wanna gain... not much else to say on the diet front.. its gonna take time to see changes beyond a temporary "pump"
THIS - nothing to add.... (*)
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Thanks for replying.
I guess I was just curious that why was I dropping weight eating the same calories when I was gaining.
For a person who tries to "lose" weight her whole life. Bulking is a new idea that I still have to learn to accept. I understand I have to gain fat when I try to gain muscle. I read somewhere that we can only gain about 1 lb of muscle in a month ( I might be wrong, I can't remember the number exactly) That's why I am trying not to gain too much in a short time. Also, how do I know how much muscles I have gained in the 3 lbs weight gain? or am I over thinking it?
That's called fat boy complex. Don't worry you're not the only one that has gone through it. I personally know what it was like to drop 75 lbs and then run a bulk. It's all a mind game and you have to remind yourself that you are in control this time.
Same boat, but I still haven't been able to get myself to do a bulk. I went with the slow *kitten* process of recomping until I can get my head wrapped around the idea of bulking. I don't think I could handle it just yet.
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Thanks for replying.
I guess I was just curious that why was I dropping weight eating the same calories when I was gaining.
For a person who tries to "lose" weight her whole life. Bulking is a new idea that I still have to learn to accept. I understand I have to gain fat when I try to gain muscle. I read somewhere that we can only gain about 1 lb of muscle in a month ( I might be wrong, I can't remember the number exactly) That's why I am trying not to gain too much in a short time. Also, how do I know how much muscles I have gained in the 3 lbs weight gain? or am I over thinking it?
That's called fat boy complex. Don't worry you're not the only one that has gone through it. I personally know what it was like to drop 75 lbs and then run a bulk. It's all a mind game and you have to remind yourself that you are in control this time.
This is exactly what I am going through now. Doing my first ever bulk now and it really is a mind f**k if you have spent your entire training life in a "fat-loss" mindset...
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It doesn't look like you're logging any of your exercise, at least if this week is indicative of your norm. If you don't log those calorie expenditures and then eat back those calories, that would explain not gaining weight, right?0
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Most people doing a bulk (really, most people who lift in general) use the TDEE method and don't log exercise.0
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Thank you all for the encouragement! Yes, I do have the "fat boy complex" I want to bulk but when I see the scale moves up, I got a little scared. I keep looking for proof that I am gaining muscle... I don't know how many times I stand in front of mirror and wondering why my abs are loosing it's definition....
@jvracing, I don't log in my excise because it's already calculated within my calories. I have been too lazy to even put a note on my excise. I lift 3 times a week and once or twice cardio depends on my schedule. Sometimes a class from gym sometimes just 30 minutes on a stationary bike.
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Thanks for replying.
As your weight increases, so do your bulking and maintenance calories. The more you weight, the more you need to eat to sustain it.
It's true that there's a limited amount of muscle we can gain, even less for women than for men. That said, the muscle isn't going to increase without fat, nor are you going to gain if you don't eat enough.
Best way to know what's muscle vs. fat is to get an accurate body fat % reading. That will tell you how many lbs of fat you carry vs. lbs of LBM. Then have the same body fat test done at the end of your bulk. You should be able to track that way...but for now, you're overthinking it. Just enjoy the process
mmm... I didn't think about this, the more I weight, I more I need to eat... ha!
yes, I will try my best to just enjoy eating more
Thanks!0 -
You people rule, can I be your friend? I would like to add that weight can fluctuate some 6-10lbs for a male, and I'm sure a bit less for a woman, so that needs to be taken into consideration. In statistics, only two samples do not a graph make, so keep track of your weight, look back and adjust accordingly.0
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It should be really simple... Find your tdee to maintain your current weight.. Add 300-500 calories every day on top of that and lift (fine tune your surplus calories depending on your results).. Compounds are definitely better.. Rest, sleep, drink lots of water.. It's simple.. forget about eating back calories nonsense0
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I'm 4'11 & 99lbs and currently on 2000 a day for my bulk. Gaining about 0.25lbs a week. You need to eat more!0
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gemmamummy wrote: »I'm 4'11 & 99lbs and currently on 2000 a day for my bulk. Gaining about 0.25lbs a week. You need to eat more!
Well put. I'm 5'6", 124 lbs and eating 2600-2700 for my bulk, just the help the OP with perspective.0 -
gemmamummy wrote: »I'm 4'11 & 99lbs and currently on 2000 a day for my bulk. Gaining about 0.25lbs a week. You need to eat more!
Well put. I'm 5'6", 124 lbs and eating 2600-2700 for my bulk, just the help the OP with perspective.
wow! we are almost the same, 2600-2700!? how much do you gain a week with that calories???? ( drooling imagining all the food I can eat......)0 -
We have the same stats. I'm 5'7" 123 lbs and I've been consuming 2,000 for a slow bulk.
I was able to slowly reach 127 without much fat gain (my current profile pic) but if I stay anywhere lower than 2,000 for a week or two I'll lose again. Thus I'm back to 123 after only two weeks of eating around 1,800.
My advice to you is to step away from the scale and stop looking at your weight. Really commit to eating 2,000 and only keep tabs on your progress by looking at the mirror or taking pics. Bulking / maintaining is a whole different game than losing. It does mess with your mind. But you have to remember, it's about how you look and feel not about that number. You weight becomes pretty much meaningless when you are trying to build muscle. If it goes higher it does not necessarily mean muscle gain, it might mean fat gain. If it goes down it doesn't necessarily mean muscle loss, it might be water loss.
I find that if I weight myself I start eating less because I see the numbers go up even though my body comp is fine. I have to comment though that not looking at the scale has made me eat less by being afraid to gain too much without being aware and that is why I lost some weight. So damned if you do, damned if you don't
but again, it's all in the mind. We have to learn to let go and focus on the goal, which I promise myself I will stick with for the next 6 weeks - 2,000 cals not matter what.
Good luck!
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gemmamummy wrote: »I'm 4'11 & 99lbs and currently on 2000 a day for my bulk. Gaining about 0.25lbs a week. You need to eat more!
Well put. I'm 5'6", 124 lbs and eating 2600-2700 for my bulk, just the help the OP with perspective.
wow! we are almost the same, 2600-2700!? how much do you gain a week with that calories???? ( drooling imagining all the food I can eat......)
dido!!!0 -
gemmamummy wrote: »I'm 4'11 & 99lbs and currently on 2000 a day for my bulk. Gaining about 0.25lbs a week. You need to eat more!
Well put. I'm 5'6", 124 lbs and eating 2600-2700 for my bulk, just the help the OP with perspective.
wow! we are almost the same, 2600-2700!? how much do you gain a week with that calories???? ( drooling imagining all the food I can eat......)
dido!!!
I have a high TDEE, around 2300, so I'm trying to gain .5 lbs/week.0 -
Keep in mind it is harder to gain weight using machine training compared to free weights, particularly full body exercises like squats, deadlifts, benches, presses, good mornings, rows, etc. Not impossible, but harder. Pick one of the tried and true methods like 5 x 5 or a high volume program. High volume means a lot of sets. Take a weight you can do for 8 - 10 and do 10 sets of 4 or 5. By avoiding high reps you avoid fatigue which is the key to volume. Today I did 10 sets of 3 deadlifting, I warmed up with a few sets of light squats and deadlifts.Good luck.0
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Hey, since you can't do barbell lifts, do progressive BW compound exercises. Add some weight to those exercises where applicable.
A girl your size should bulk about 200 to 250 calories above TDEE. Gaining .25-.50 lb / week. Cut at the same rates, just flip the calories below TDEE. Do the same exercises. Don't worry much about cardio, especially while bulking. Hit your macro and calories err day.
Its less of a mind eff after the first bulk. Remember you'll look a lot better after a cycle of bulking and cutting. I'm on my 4th right now and it's fun! You get two have fitness seasons. One where you get to eat a lot of crap and be seriously okay with it. Also ridiculously strong. Then another season where you're physically looking gooood, just more having more clean and less overall food. Still strong, just not superhuman.
The payoff is huge once you commit to it.
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dalecharles99 wrote: »Keep in mind it is harder to gain weight using machine training compared to free weights, particularly full body exercises like squats, deadlifts, benches, presses, good mornings, rows, etc. Not impossible, but harder. Pick one of the tried and true methods like 5 x 5 or a high volume program. High volume means a lot of sets. Take a weight you can do for 8 - 10 and do 10 sets of 4 or 5. By avoiding high reps you avoid fatigue which is the key to volume. Today I did 10 sets of 3 deadlifting, I warmed up with a few sets of light squats and deadlifts.Good luck.
Thank you!0 -
LeadingMuscle wrote: »Hey, since you can't do barbell lifts, do progressive BW compound exercises. Add some weight to those exercises where applicable.
A girl your size should bulk about 200 to 250 calories above TDEE. Gaining .25-.50 lb / week. Cut at the same rates, just flip the calories below TDEE. Do the same exercises. Don't worry much about cardio, especially while bulking. Hit your macro and calories err day.
Its less of a mind eff after the first bulk. Remember you'll look a lot better after a cycle of bulking and cutting. I'm on my 4th right now and it's fun! You get two have fitness seasons. One where you get to eat a lot of crap and be seriously okay with it. Also ridiculously strong. Then another season where you're physically looking gooood, just more having more clean and less overall food. Still strong, just not superhuman.
The payoff is huge once you commit to it.
Thank you! I am back to 2030 daily now, I will see how it goes in a week or two then I will adjust it.
Well, I balm the season that I am eating way too much sweets but I am trying to keep everything under my macro. I plan to cut or recomp ( depends on how I feel by then) next spring. It takes time and I will just have to have faith in it
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I wanted to point out that while compound barbell free weight exercises are generally the go to number one exercises to build a routine around, there are plenty of compound exercises you could do with dumbbells or cables that would work alright.
Goblet squats, dumbbell bench presses, dumbbell shoulder presses, dumbbell one arm rows, dumbbell deadlifts, and then add something like a pull up/chin up if you have the strength to do them or a cable pull down if you don't... and there you go. 0 -
Considering that the OP mentioned that she has spent much of her life trying to lose weight, I would think a slow bulk without a real cut would be better. I don't see a real advantage to doing a bulk/cut cycle, especially in her case.LeadingMuscle wrote: »Hey, since you can't do barbell lifts, do progressive BW compound exercises. Add some weight to those exercises where applicable.
A girl your size should bulk about 200 to 250 calories above TDEE. Gaining .25-.50 lb / week. Cut at the same rates, just flip the calories below TDEE. Do the same exercises. Don't worry much about cardio, especially while bulking. Hit your macro and calories err day.
Its less of a mind eff after the first bulk. Remember you'll look a lot better after a cycle of bulking and cutting. I'm on my 4th right now and it's fun! You get two have fitness seasons. One where you get to eat a lot of crap and be seriously okay with it. Also ridiculously strong. Then another season where you're physically looking gooood, just more having more clean and less overall food. Still strong, just not superhuman.
The payoff is huge once you commit to it.0
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