12 week bulk mission:)

seifofficiale
seifofficiale Posts: 95 Member
edited November 15 in Goal: Gaining Weight and Body Building
so im going to start my 12 week bulk mission. Today was my first day, ive been doing this before but im in an engineering college, so i guess you know why i got lazy haha:))

I am currently at 68 kg and my goal in this 12 week is to reach 75kg at 16-18% bodyfat. My daily calorie goal is 3100 along with 165gm protein.

So lets start!!! I'll update here every week. Cheers

Replies

  • danomitex
    danomitex Posts: 21 Member
    edited March 2015
    Is your body fat currently at 16-18%? If so, you will have more a more successful bulk if you cut first. Just from my own personal experience and what is normally suggested.
  • seifofficiale
    seifofficiale Posts: 95 Member
    My bodyfat atm is around 12% and there's nothing to cut for on my body hahhaha , i think im kinda ready to bulk
  • usmcmp
    usmcmp Posts: 21,219 Member
    That's a huge jump in body fat in 12 weeks. You'd probably see better gains if you settled in for a long haul bulk and started with a small calorie surplus.
  • seifofficiale
    seifofficiale Posts: 95 Member
    usmcmp wrote: »
    That's a huge jump in body fat in 12 weeks. You'd probably see better gains if you settled in for a long haul bulk and started with a small calorie surplus.

    I calculated it, for 5"11 / 150lbs ... 3000 calories would be very good, neither too much nor too low. Very suttle i guess, atleast for the first few weeks.
  • danomitex
    danomitex Posts: 21 Member
    Good luck on the bulk. Obviously it sounds like you will be tracking calories so scale back if you're gaining too much too fast.
  • seifofficiale
    seifofficiale Posts: 95 Member
    Yeah ill be on track! Cheers
  • MKEgal
    MKEgal Posts: 3,250 Member
    seifofficiale wrote:
    so im (sic) going to start my 12 week bulk mission. Today was my first day, ive (sic) been doing this before but im (sic) in an engineering college, so i (sic) guess you know why i (sic) got lazy haha
    I am currently at 68 kg and my goal in this 12 week is to reach 75kg at 16-18% bodyfat (sic). My daily calorie goal is 3100 along with 165gm (sic) protein.
    According to the muscle gain calculator (#3 below), you might gain 15 lb of muscle in a year if you work very hard at it.
    You're saying you want to gain 16 lb in 12 weeks?!?! (Going from 149-165.)
    Well, you're planning on eating enough protein to gain that muscle (in a year), but in that short of a time such a caloric surplus will only add fat. Why would you want to do that?
    Why not maintain the nice low body fat level you have now, eat at maintenance with high protein, and increase your weightlifting? You would slowly get larger & stronger, and it would be muscle.

    You would probably benefit from reading these:
    http://scoobysworkshop.com/bulking-and-cutting/
    http://scoobysworkshop.com/expectations/
    http://scoobysworkshop.com/muscle-gain-calculator/
    http://scoobysworkshop.com/gain-muscle-lose-fat/
    http://scoobysworkshop.com/bulking-up-and-gaining-muscle/
    http://scoobysworkshop.com/nutrition/
  • terizius
    terizius Posts: 425 Member
    MKEgal, I believe he is factoring in for both muscle and fat gains (hence the projected increase in body fat).

    Even still, 16lbs in 12 weeks is 1 1/3 lb a week, which is pretty aggressive. On the hand, its pretty close to my weekly gains during my 6 week bulk last year (143 -> 150.2). And, I only gained 0.25% body fat during that bulk (4.6% -> 4.86%)

    http://community.myfitnesspal.com/en/discussion/1207745/bulking-6-week-detailed-progress-report#latest
  • winneyj
    winneyj Posts: 16 Member
    Hey guys. I've read your comments minus the links. I've personally been eating between 3500 to 4200 ish calories a week for the last 3 weeks ( feel free to friend me and view my food logs). I've not been very strict on my macros. But am starting to this week as I saw a slight ( and I do mean slight) visible increase in body fat. Point being. I gained 7 lbs in three weeks!! I've been consistently weighing in once a week first thing in the morning to get the most accurate readings. Week 1 I gained 3 lbs, week 2 3 lbs, and week 3 1 lb. I'm super satisfied with my results, and I'm definitely going to keep going. I'm currently at 162 lbs. The main reason I'm posting is because I would love and FOOD meal advice ( good recipes, tricks you've found to help with meal prep, tricks to increase calorie intake, or anything you can think of. I would love to have a huge community of friends on here. All helping eachother! If you have any advice or questions don't hesitate to respond! Cheers!
  • seifofficiale
    seifofficiale Posts: 95 Member
    winneyj wrote: »
    Hey guys. I've read your comments minus the links. I've personally been eating between 3500 to 4200 ish calories a week for the last 3 weeks ( feel free to friend me and view my food logs). I've not been very strict on my macros. But am starting to this week as I saw a slight ( and I do mean slight) visible increase in body fat. Point being. I gained 7 lbs in three weeks!! I've been consistently weighing in once a week first thing in the morning to get the most accurate readings. Week 1 I gained 3 lbs, week 2 3 lbs, and week 3 1 lb. I'm super satisfied with my results, and I'm definitely going to keep going. I'm currently at 162 lbs. The main reason I'm posting is because I would love and FOOD meal advice ( good recipes, tricks you've found to help with meal prep, tricks to increase calorie intake, or anything you can think of. I would love to have a huge community of friends on here. All helping eachother! If you have any advice or questions don't hesitate to respond! Cheers!

    The 3 lbs gains in the first two weeks werent just fat, it was mostly waterweight + noob gains. Although you are getting too much calorie surplus, try to maximize your gain per week to 1lb.
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