BODYBUILDING Community!
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Week 2: not great, lost one pound. Last week was 198, now 197. I know it may be just water, but it should be 1 pound heavier not lighter!
Well, calories are going up this week by 200, 2700 is the goal.
Also, working on cleaning my diet as much as possible. Gotta get those chicken and rice meals in!
Eating "clean" means significantly more food volume. On a bulk is when you should be relaxing a bit and enjoying greater flexibility. If your macros and micros are met you can easily enjoy pizza or ice cream to fill in the rest.0 -
Week 2: not great, lost one pound. Last week was 198, now 197. I know it may be just water, but it should be 1 pound heavier not lighter!
Well, calories are going up this week by 200, 2700 is the goal.
Also, working on cleaning my diet as much as possible. Gotta get those chicken and rice meals in!
Eating "clean" means significantly more food volume. On a bulk is when you should be relaxing a bit and enjoying greater flexibility. If your macros and micros are met you can easily enjoy pizza or ice cream to fill in the rest.
You are totally right, but I'd been a little too loose with my diet, (pizza, fried chicken, etc.) I want to eat the calories needed, but I want to apply the 80/20 rule, 80% from clean good sources, 20% everything else.0 -
Week 3 and going strong. The recap so far:
Week 1: 196 lbs.
Week 2: 198 lbs.
Week 3: 199 lbs.
2800 calories for week 4. Plus change in routine after 4 weeks. I was working out Monday , Wednesday, Friday. Changing to Monday thru Friday, that way I can work more volume per muscle group.
The optimist goal is 210 in 12 weeks. The pessimist goal is 205 in 12 weeks.
Cheers.0 -
Whats up guys!
I'm taking in 2800 calories per day. I don't have a goal to gain or lose weight but I wanted to take the next step in my 'fitness journey' so to speak and that is paying attention to macro nutrient ratios. Right now I am aiming for 40%p/40%c/20%f. While trying to adhere to these ratios its pretty much impossible to eat non nutritional food. Meaning to say that if I have pizza with 35g of fat and little protein I am going to have to spend the rest of the day figuring out how I am going to get in 200+ grams of protein while only having 25g of fat remaining.
I am only about a week in to this diet and so far I feel great. I had a squat workout yesterday which went perfect. Only hangup is that I need to space my meals out more evenly. At the beginning of the day I am eating here and there and that at night I end up cramming all these calories down to hit my goals.0 -
Started my bulk back up at the beginning of November after running keto during the summer. Taking it slow with putting weight back on my strength and size is returning pretty quickly.0
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Hi everyone! I'm a body builder, add me as a friend if you're trying to gain weight and we can be friends on here! I'm currently at 3,500-4,000kcal a day, 55%Carbs, 25%Protein, 20%Fats and making very good progress :-)
Join the community and we can make this journey a lot more fun!
5'6 160 new to this eating so much 3000 to 3500 cal a day any suggestions on what to eat that helps so don't have to eat so much
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tjackson0588 wrote: »5'6 160 new to this eating so much 3000 to 3500 cal a day any suggestions on what to eat that helps so don't have to eat so much
Nuts, a few handfuls can get you around 400 calories. Cooking with oils or getting them in your foods will add some as well. Drink coffee? Drop a tablespoon of coconut oil in it in the morning. Won't taste it but i'll add some easy calories.
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Started training June 2013 weighed in at 168, I'm now 210 lbs training 5 days a week, goal is 235, eating about 3000-3600 calls a day 40,40,20 splits for macros, goal has been to gain half pound to a pound of muscle tissue a month.0
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Thanks for the feed back I haven't seen much gain but my buddy told me to switch up my work outs every 6 weeks to do different world out exercises is this true or am I just at a Plato0
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Week 3 and going strong. The recap so far:
Week 1: 196 lbs.
Week 2: 198 lbs.
Week 3: 199 lbs.
2800 calories for week 4. Plus change in routine after 4 weeks. I was working out Monday , Wednesday, Friday. Changing to Monday thru Friday, that way I can work more volume per muscle group.
The optimist goal is 210 in 12 weeks. The pessimist goal is 205 in 12 weeks.
Cheers.
Well, week 4 is gone, and I am back to 198. I was a little under the weather this week, so no gainz.
Lets try this again in week 5.0 -
Been running DUP and working on bringing kcals up for a slow but steady bulk (aiming for ~.5-.75 lb gain/week).
Week 1: 174.5
Week 2: (got sick end of wk 1) 174.2
Week 3: ...we'll find out after I run averages.
So far avg kcals are around 2700-2800. I'm beginning to think I'll need at least 2800-2850 to see slow and steady weight gains. Gotta love the assessment stage of a lean bulk.0 -
I'd like to get into bodybuilding. I'm currently 5'3 and 130 lbs. The past few months I've been lifting 2 hours with 30 minutes of cardio a day. I've been eating roughly 2500-3000 calories and haven't gained any weight. Any tips?0
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I'd like to get into bodybuilding. I'm currently 5'3 and 130 lbs. The past few months I've been lifting 2 hours with 30 minutes of cardio a day. I've been eating roughly 2500-3000 calories and haven't gained any weight. Any tips?
Lol, I wonder why?
If you are seriously asking this question, I think you need to go back and learn how building muscle works. Hint: it's not by working out 2 and a half hours a day0 -
I'd like to get into bodybuilding. I'm currently 5'3 and 130 lbs. The past few months I've been lifting 2 hours with 30 minutes of cardio a day. I've been eating roughly 2500-3000 calories and haven't gained any weight. Any tips?
Lol, I wonder why?
If you are seriously asking this question, I think you need to go back and learn how building muscle works. Hint: it's not by working out 2 and a half hours a day
Like I said, I'd like to get into bodybuilding. What I've been doing now is just keeping in shape and increasing muscle strength.0 -
Running my first bulk and getting into more body building. While I was losing I mostly stuck to compound lifts/powerlifting.
I'm about 8 weeks in since I started reversing and 6 weeks in a true surplus. I retain so much water, my weight is literally everywhere. Looks like I'm gaining about .5 lbs per week though.
The sad part about this bulk is that I'm gaining on 2000-2100. It honestly feels like I'm cutting still because I'm so hungry from lifting. I know I could add some cardio to eat a bit more but I hate it.
What do you think, will I eventually be able to add more calories after gaining a few more pounds? After I cut, is it possible I'll have a higher TDEE than I do now?
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I am hoping to compete in my first bikini competition. I have never tried to build muscle before! looking forward to see how much my body changed in the next few months!0
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I'd like to get into bodybuilding. I'm currently 5'3 and 130 lbs. The past few months I've been lifting 2 hours with 30 minutes of cardio a day. I've been eating roughly 2500-3000 calories and haven't gained any weight. Any tips?
Eat more food, spend less time in the gym. Enjoy the gains.0 -
I'd like to get into bodybuilding. I'm currently 5'3 and 130 lbs. The past few months I've been lifting 2 hours with 30 minutes of cardio a day. I've been eating roughly 2500-3000 calories and haven't gained any weight. Any tips?
You don't need 30 minutes of cardio each day if underweight and trying to gain. It is being counterproductive at this point. You likely also need to increase the intensity of lifting...you should be tired after an hour. If you are lifting for 2 hours, you are either lifting too light or taking really long rest breaks. You should be able to hit 18-22 sets (not counting warm ups) using weights heavy enough to stay in the 8-12 rep range in an hour and that should be sufficient.0 -
I'd like to get into bodybuilding. I'm currently 5'3 and 130 lbs. The past few months I've been lifting 2 hours with 30 minutes of cardio a day. I've been eating roughly 2500-3000 calories and haven't gained any weight. Any tips?
Eat more food, spend less time in the gym. Enjoy the gains.
This. Also, pick a good program. Stronglifts and Starting Strength are great for beginners. Say goodbye to your abs while you do them, because you need to eat to grow.
A ridiculously dedicated non-pro (which is to say, "non steroid user") is unlikely to spend more than 1.5 hours in the gym, and the average is probably around an hour. A good program will save you a TON of gym time and maximize your gainz.
The Bodybuilding.com forums are going to have much better info than this one. Just avoid the teen section and listen to people who have actually accomplished something.0 -
Hi everyone! I'm a body builder, add me as a friend if you're trying to gain weight and we can be friends on here! I'm currently at 3,500-4,000kcal a day, 55%Carbs, 25%Protein, 20%Fats and making very good progress :-)
Join the community and we can make this journey a lot more fun!
its not about the calories , its about what nutrition ur consuming and the amount0 -
AliMalek21 wrote: »Hi everyone! I'm a body builder, add me as a friend if you're trying to gain weight and we can be friends on here! I'm currently at 3,500-4,000kcal a day, 55%Carbs, 25%Protein, 20%Fats and making very good progress :-)
Join the community and we can make this journey a lot more fun!
its not about the calories , its about what nutrition ur consuming and the amount
Calories are king. Macros are important too, but even if your macros were perfect if you aren't eating enough you aren't maximizing growth.0 -
AliMalek21 wrote: »Hi everyone! I'm a body builder, add me as a friend if you're trying to gain weight and we can be friends on here! I'm currently at 3,500-4,000kcal a day, 55%Carbs, 25%Protein, 20%Fats and making very good progress :-)
Join the community and we can make this journey a lot more fun!
its not about the calories , its about what nutrition ur consuming and the amount
Calories is #1 in terms of weight gain or loss goals. Macros is right behind -- like #1a if building a list. You could eat the cleanest bodybuilding diet and get fat if you are eating too much of them.0 -
200lbs, 6ft, 15% bodyfat (I think). I've been slow bulking for two years and lifting 4-5 times a week. I've put on 30lbs and roughly maintained my body fat eating between 3000-3500 calories a day (180-200g protein). Will maintain for a while before starting my first cut.0
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5'11 205. Plan to try to stick around 195-200 over the next 10 weeks and then start prepping for another competition in July.0
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Week 4 is gone. The recap so far:
Week 1: 196 lbs.
Week 2: 198 lbs.
Week 3: 199 lbs.
Week 4: 200 lbs.
Will stay on 2800 calories for week 5.
Also new for week 5 is the incorporation of Animal Stak. Trying to get the "T" higher. And, I got a supp of BCAA which I am planning on adding to the after workout shake.
"May the gainz be with you..."0 -
Female, 5'9", 200 pounds and 23% body fat. I've been slowly cutting for a show next year. I'll step it up in January and see if I can make the May show.0
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I'd like to get into bodybuilding. I'm currently 5'3 and 130 lbs. The past few months I've been lifting 2 hours with 30 minutes of cardio a day. I've been eating roughly 2500-3000 calories and haven't gained any weight. Any tips?
You don't need 30 minutes of cardio each day if underweight and trying to gain. It is being counterproductive at this point. You likely also need to increase the intensity of lifting...you should be tired after an hour. If you are lifting for 2 hours, you are either lifting too light or taking really long rest breaks. You should be able to hit 18-22 sets (not counting warm ups) using weights heavy enough to stay in the 8-12 rep range in an hour and that should be sufficient.
Thanks for the advice. I'd like to add that I'm not underweight at 130 lbs and 5'3 by non-bodybuilder standards, so I figured 30 minutes of cardio would be fine to keep my heart in shape. Also those two hours aren't consecutive, but actually one hour around noon working upper/lower depending on the day and another around evening of low intensity core.0 -
I'd like to get into bodybuilding. I'm currently 5'3 and 130 lbs. The past few months I've been lifting 2 hours with 30 minutes of cardio a day. I've been eating roughly 2500-3000 calories and haven't gained any weight. Any tips?
You don't need 30 minutes of cardio each day if underweight and trying to gain. It is being counterproductive at this point. You likely also need to increase the intensity of lifting...you should be tired after an hour. If you are lifting for 2 hours, you are either lifting too light or taking really long rest breaks. You should be able to hit 18-22 sets (not counting warm ups) using weights heavy enough to stay in the 8-12 rep range in an hour and that should be sufficient.
Thanks for the advice. I'd like to add that I'm not underweight at 130 lbs and 5'3 by non-bodybuilder standards, so I figured 30 minutes of cardio would be fine to keep my heart in shape. Also those two hours aren't consecutive, but actually one hour around noon working upper/lower depending on the day and another around evening of low intensity core.
If the cardio is low intensity, that is fine (walking is sufficient for the heart given that you are also exercising it lifting). Otherwise, you will be burning calories that negate a weight gain.0 -
Can I ask a question?
Now that I'm into my bulk, have been lifting awhile and have a good understanding of my routine, I'm wondering the best way to go about sculpting the body I want. For example-I have large calves. They were 16.5 inches when I was fat and I think they are still 15 inches. I have no desire to make them bigger, but my program has me hitting calves twice per week. Would that be something I would only want to do once per week, if not at all? I obviously don't want to neglect anything either, I assume.0 -
arditarose wrote: »Can I ask a question?
Now that I'm into my bulk, have been lifting awhile and have a good understanding of my routine, I'm wondering the best way to go about sculpting the body I want. For example-I have large calves. They were 16.5 inches when I was fat and I think they are still 15 inches. I have no desire to make them bigger, but my program has me hitting calves twice per week. Would that be something I would only want to do once per week, if not at all? I obviously don't want to neglect anything either, I assume.
you can do them once a week or none totally up to you ..sometimes I just run out of time with PHUL and I will not get in triceps or calf ...0
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