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Coach/experienced input
brirod45
Posts: 15 Member
I am in week five of my reverse diet/lean bulk and will officially be in a surplus in two weeks. Is it necessary to keep macronutrient percentages at 100 percent or can you play around with the numbers. I dont want my fats getting to high. Being a female 5'3 126 lbs trying to put on muscle what number should my fats go to? Currently 1900 cals 53f/214c/143p Hope that made sense. Thank you to anyone that responds
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Replies
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Fat you eating =/= body fat. Now, if you are actually bulking, regardless if its a clean or dirty bulk, you will gain some new fat (being female you will gain more than males). Generally, protein is recommend to be around .8-1g per lb of lean body mass (about .6-.8g per lb) and fats, around .35g per lb of lean body mass. Carbs tend to be a bit more important during a bulk as you want to encourage growth.
What weight training program are you doing BTW?
ps- I moved this to the gaining weight section as its more appropriate for your question.0 -
Fat you eating =/= body fat. Now, if you are actually bulking, regardless if its a clean or dirty bulk, you will gain some new fat (being female you will gain more than males). Generally, protein is recommend to be around .8-1g per lb of lean body mass (about .6-.8g per lb) and fats, around .35g per lb of lean body mass. Carbs tend to be a bit more important during a bulk as you want to encourage growth.
What weight training program are you doing BTW?
ps- I moved this to the gaining weight section as its more appropriate for your question.
this...
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Fat you eating =/= body fat. Now, if you are actually bulking, regardless if its a clean or dirty bulk, you will gain some new fat (being female you will gain more than males). Generally, protein is recommend to be around .8-1g per lb of lean body mass (about .6-.8g per lb) and fats, around .35g per lb of lean body mass. Carbs tend to be a bit more important during a bulk as you want to encourage growth.
What weight training program are you doing BTW?
ps- I moved this to the gaining weight section as its more appropriate for your question.
Thank you. Im not terrified of fat gain i know its part of it and something to expectFat you eating =/= body fat. Now, if you are actually bulking, regardless if its a clean or dirty bulk, you will gain some new fat (being female you will gain more than males). Generally, protein is recommend to be around .8-1g per lb of lean body mass (about .6-.8g per lb) and fats, around .35g per lb of lean body mass. Carbs tend to be a bit more important during a bulk as you want to encourage growth.
What weight training program are you doing BTW?
ps- I moved this to the gaining weight section as its more appropriate for your question.
Thank you. Im not terrified of weight/fat gain as it is to be expected. I wanted to try a controlled bulk approach instead of immediately eating at a surplus.
Im currently working out 6 days. 3 leg days (a quad day, a hamstring day and then one day of glutes or plyometrics), a back and bicep day and a shoulder and tricep day. Work outs consist of more hypertrophy generally 12-15 reps. Doing about 20 mins of cardio on all days. Workouts are generally 1.5-2 hours0 -
Fat you eating =/= body fat. Now, if you are actually bulking, regardless if its a clean or dirty bulk, you will gain some new fat (being female you will gain more than males). Generally, protein is recommend to be around .8-1g per lb of lean body mass (about .6-.8g per lb) and fats, around .35g per lb of lean body mass. Carbs tend to be a bit more important during a bulk as you want to encourage growth.
What weight training program are you doing BTW?
ps- I moved this to the gaining weight section as its more appropriate for your question.
Thank you. Im not terrified of fat gain i know its part of it and something to expectFat you eating =/= body fat. Now, if you are actually bulking, regardless if its a clean or dirty bulk, you will gain some new fat (being female you will gain more than males). Generally, protein is recommend to be around .8-1g per lb of lean body mass (about .6-.8g per lb) and fats, around .35g per lb of lean body mass. Carbs tend to be a bit more important during a bulk as you want to encourage growth.
What weight training program are you doing BTW?
ps- I moved this to the gaining weight section as its more appropriate for your question.
Thank you. Im not terrified of weight/fat gain as it is to be expected. I wanted to try a controlled bulk approach instead of immediately eating at a surplus.
Im currently working out 6 days. 3 leg days (a quad day, a hamstring day and then one day of glutes or plyometrics), a back and bicep day and a shoulder and tricep day. Work outs consist of more hypertrophy generally 12-15 reps. Doing about 20 mins of cardio on all days. Workouts are generally 1.5-2 hours
Is this your first bulk?
Also, are you following a specific program or one you designed?
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Yeah can u tell this is my first bulk lol. No i dont have a specific program just hitting areas i wanted to target more frequently.0
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I wanted to try a controlled bulk approach instead of immediately eating at a surplus.
Just eat at 10%+ TDEE.
Use this calculator to gauge your TDEE. Be sure to include bodyfat %:
http://www.1percentedge.com/ifcalc/
After you have your TDEE, consume 10% more than the quoted figure.
For a good split routine, look at something like this for inspiration:
http://forum.bodybuilding.com/showthread.php?t=166617201
You can cut the cardio down if you wish. Most lifters on a hypertrophy routine do very little, if any cardio.0 -
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I wanted to try a controlled bulk approach instead of immediately eating at a surplus.
Just eat at 10%+ TDEE.
Use this calculator to gauge your TDEE. Be sure to include bodyfat %:
http://www.1percentedge.com/ifcalc/
After you have your TDEE, consume 10% more than the quoted figure.
For a good split routine, look at something like this for inspiration:
http://forum.bodybuilding.com/showthread.php?t=166617201
You can cut the cardio down if you wish. Most lifters on a hypertrophy routine do very little, if any cardio.
Thank you! I will definitely look into this0 -
Bumping this in case you missed it.
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Bumping this in case you missed it.
I would say I am at an intermediate level. I have been lifting for about 8 months. Compound movements are minimal. I dont have a particular style when it comes to lifting0 -
Bumping this in case you missed it.
I would say I am at an intermediate level. I have been lifting for about 8 months. Compound movements are minimal. I dont have a particular style when it comes to lifting
If anything, compound moves should be the focus and isometric moves should be minimal. I would definitely follow a structured program instead of your current one.
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Bumping this in case you missed it.
I would say I am at an intermediate level. I have been lifting for about 8 months. Compound movements are minimal. I dont have a particular style when it comes to lifting
your routine should be built around compounds and then fill in with some isolation/accessory work. I would suggest running strong lifts for a month and if you find that too easy then move up to a more intermediate program….
just my two cents, but if your routine is minimal compounds then you may not be as intermediate a lifter as you think...0 -
Yeah compound movements are king. You could probably build a great physique only doing bench, deadlifts, squats, pullups & dips.
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