queston on gaining an fitness

mannymoos3 wrote: »

i dropped back to 152lbs, from 170 i couldnt hold onto what i gained in in 2 months.
i need body building advice, you think it would be better to try an bulk on 3,800-4000+ cals again, i dont really care for fat gains as im scrawny i would rather look stalky then weak, you think if im tryin to get to 190lbs lean, you think it would be better to bulk to 210 then cut or get to 190lbs then eat at maintainence an hope for a recomp, or fast bulk to 170 again then go for slow bulk.. my goal is 190-200lbs 10-15%bf. kind of wanna go for the aggressive fast bulk option cause i know i can drop weight fast an dont really wanna slow bulk cause ive been tryon to get to 190 for 4years now an dont wanna wait any longer for slow to no gains

Well it's definitely going to be slow. That is the reality of the situation. Even if you were 10% body fat now, that would mean you would have about 135lbs of lean body mass. Being 190 at 10% would put you at 170lbs of lean body mass. Being that you are young, you might be able to pull off 20-25lbs of muscle in the first year and then it tapers. In the best case, you would probably need about 1.5 years to accomplish such a feat. That is if you bulked the entire time and didn't have an overly aggressive surplus and you don't start hating your body after all the new fat accumulation.

You need to eat at a surplus consistently. I suggest liquid calories (it's what I did to reach my amount). I will explain more below.

What is your TDEE? You need to eat +500 calories over that for 1lb of weight gain per week. Reach this every day consistently and you will have great size and muscle gains.

For food, I suggest including the following in your diet:
Whole fat milk, snacking on almonds (calories stack up quickly), avocado, add olive oil to your meals (1 tablespoon is 120 calories!), spreadables like peanut/almond butter sandwiches, etc.

I used to make a shake with: whole fat milk, chocolate protein powder, 1 banana, some peanut/almond butter, and olive oil if I need extra calories. That's like 600-700calories in one shot.

Keep on lifting with big compound movements. Starting Strength / Strong Lifts are great, and add in upper body accessory work too (chin/pull ups, biceps curls, and abs work).

Hating something such as bulking is not going to get you this mass goal you have set up. You do need to enjoy the process along the way or it certainly will not work.

Why not take it in steps. How about try to gain 5, 10, then 15, then 20. Take it small chunks.

Only eating 1 to 2 500 calorie meals a day is not going to get you there. I see this as the main hurdle you need to tack first. If you keep loosing and gaining the same weight per se, you will stay in a vicious cycle. It sounds like you need to really commit to gaining just like a person does to loosing weight.

Make eating and your goals a higher priority and of course set them realistically. If you have trouble gaining 5 or 10 then you should sit down and assess what it is keeping you from your goal, 99.9% of it will be you keeping you from your own goal.

I agree that you should drink your calories, I think you will be amazed at how much this will make a difference, but you need a progressive lifting program while you are eating all these calories should you be able to.

You already have the answers you seek, now you need to put your head in the game and execute it.