Gaining too fast? Bulking side effects?
rachelfetterley
Posts: 19 Member
Hi!
I am trying to bulk --a month into my journey--and am eating 1950 which is at maintenance or for a .5 lb per week gain depending on if I enter lightly active or active.
I am lifting progressively heavy and have quit the cardio (recovering cardio queen, underweight, etc needed to change!). I am 5'7" and now 116 but those two pounds just got added on in a week. I was hovering at 114 for about a month; had been about 111 all summer.
I know I should go more how I feel and look but it is hard to see the numbers go up even though that is what I want.
I have read that it is common when reintroducing carbs and eating more that you get more bloated and stuff --
I do want to gain but obviously not a lot a fat. So my question is, I really don't think I should lower my calorie intake, but I should not gain too fast either right?
I am trying to bulk --a month into my journey--and am eating 1950 which is at maintenance or for a .5 lb per week gain depending on if I enter lightly active or active.
I am lifting progressively heavy and have quit the cardio (recovering cardio queen, underweight, etc needed to change!). I am 5'7" and now 116 but those two pounds just got added on in a week. I was hovering at 114 for about a month; had been about 111 all summer.
I know I should go more how I feel and look but it is hard to see the numbers go up even though that is what I want.
I have read that it is common when reintroducing carbs and eating more that you get more bloated and stuff --
I do want to gain but obviously not a lot a fat. So my question is, I really don't think I should lower my calorie intake, but I should not gain too fast either right?
0
Replies
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You haven't gained 2lbs of fat eating at 1950, that is IF you are eating that amount. For your height your maintenance cals should be higher (I would guess around 2300-2400 perhaps more).
Its always going to be hard seeing numbers go up but you know its the right thing for your health.
And yes, if you have reintroduced carbs then some of that 'gain' could be from your glycogen stores replenishing but after a few weeks that should have settled.
Don't lower your intake from 1950 but do log as accurately as possible so you know that is how much you are eating for sure. I'm much smaller (5ft 2) and I maintain on around 2000 calories so you really don't want to go lower.
If that scale number bothers you then you might need to start concentrating on taking measurements rather than the scale.
And rather than think badly of gaining, accept that you need to be say 130lbs for example, and know that if you are around that weight then its fine, you are healthy and you will still be lean - so much of our body issues can be in our heads and they manifest themselves negatively, but be positive and ban any negative thoughts ok
All the best,
Ruth.9 -
You've changed too many things at once and are being impatient.
Pick a calorie goal, keep your activity similar and monitor your results for 4-8 weeks.5 -
I have patience I'm just wondering how fast I should gain.trigden1991 wrote: »You've changed too many things at once and are being impatient.
Pick a calorie goal, keep your activity similar and monitor your results for 4-8 weeks.
1 -
Thanks Ruth! This is all new territory and I am unaccustomed to the bulking aspect of things!RunRutheeRun wrote: »You haven't gained 2lbs of fat eating at 1950, that is IF you are eating that amount. For your height your maintenance cals should be higher (I would guess around 2300-2400 perhaps more).
Its always going to be hard seeing numbers go up but you know its the right thing for your health.
And yes, if you have reintroduced carbs then some of that 'gain' could be from your glycogen stores replenishing but after a few weeks that should have settled.
Don't lower your intake from 1950 but do log as accurately as possible so you know that is how much you are eating for sure. I'm much smaller (5ft 2) and I maintain on around 2000 calories so you really don't want to go lower.
If that scale number bothers you then you might need to start concentrating on taking measurements rather than the scale.
And rather than think badly of gaining, accept that you need to be say 130lbs for example, and know that if you are around that weight then its fine, you are healthy and you will still be lean - so much of our body issues can be in our heads and they manifest themselves negatively, but be positive and ban any negative thoughts ok
All the best,
Ruth.
I don't want to be skinny just healthy and fit. Thanks for reinforcing that my calorie intake isn't too high3 -
rachelfetterley wrote: »
I have patience I'm just wondering how fast I should gain.trigden1991 wrote: »You've changed too many things at once and are being impatient.
Pick a calorie goal, keep your activity similar and monitor your results for 4-8 weeks.
0.25 to 0.5 lb per week gain sounds about right, hoping someone else with more knowledge on trying to gain will chime in here though!1 -
RunRutheeRun wrote: »rachelfetterley wrote: »
I have patience I'm just wondering how fast I should gain.trigden1991 wrote: »You've changed too many things at once and are being impatient.
Pick a calorie goal, keep your activity similar and monitor your results for 4-8 weeks.
0.25 to 0.5 lb per week gain sounds about right, hoping someone else with more knowledge on trying to gain will chime in here though!
This is a good rate, BUT realize just as weight loss isn't linear, you are likely to see ups and downs as you gain weight too. If the scale jumps a pound, don't panic and cut calories immediately.8 -
You need to look at the average, there isn't an immediate cause and effect. So 2lbs in one week is highly unlike to be fat gain, it could just be the scale catching up with the last few weeks surplus. The rate you are shooting for is fine, you just need to watch the trend. Might be useful to use a weight trending app like Trendweight or Happy Scale.5
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rachelfetterley wrote: »
I have patience I'm just wondering how fast I should gain.trigden1991 wrote: »You've changed too many things at once and are being impatient.
Pick a calorie goal, keep your activity similar and monitor your results for 4-8 weeks.
Do you know your average weight gain for 4-8 weeks so far? That is what he meant by patience.
Yes you will gain sort of fast at first if you were restricting carbs to your diet previously. Glycogen storage replenishing with the water weight that accompanies the storage is quite normal.6 -
very few people can add more than 1-3 pounds of lean mass per month without pharmaceutical assistance.0
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rachelfetterley wrote: »
I have patience I'm just wondering how fast I should gain.trigden1991 wrote: »You've changed too many things at once and are being impatient.
Pick a calorie goal, keep your activity similar and monitor your results for 4-8 weeks.
Do you know your average weight gain for 4-8 weeks so far? That is what he meant by patience.
Yes you will gain sort of fast at first if you were restricting carbs to your diet previously. Glycogen storage replenishing with the water weight that accompanies the storage is quite normal.
Since July 30, about 5 lbs.
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rachelfetterley wrote: »rachelfetterley wrote: »
I have patience I'm just wondering how fast I should gain.trigden1991 wrote: »You've changed too many things at once and are being impatient.
Pick a calorie goal, keep your activity similar and monitor your results for 4-8 weeks.
Do you know your average weight gain for 4-8 weeks so far? That is what he meant by patience.
Yes you will gain sort of fast at first if you were restricting carbs to your diet previously. Glycogen storage replenishing with the water weight that accompanies the storage is quite normal.
Since July 30, about 5 lbs.
Then you've gained about 1 lb/week on average. If you've gone immediately from a carb restricted cut to a bulk, depending on the aggressiveness of your cut, you may see larger fluctuations in the beginning of your bulk cycle, and unless you've eaten an extra 3500kcal / week above your TDEE, you can be assured that it isn't 5 lbs of fat. If you are just starting to lift (from your statement of recovering cardio queen), then muscle inflammation, fluid flux, glycogen status, bowel mass, hydration levels, etc. are all going to play a part in that. I can gain 5 lbs overnight if I drink enough water before I go to bed. Doesn't mean it's fat or that it's bad. Water has no energy status, but it has mass.5 -
I am new to the bulking world as well! So this discussion is helpful!! I have had so many doubts and fears going into this season, and it's reassuring that gaining weight is okay! Thanks everyone!1
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rachelfetterley wrote: »rachelfetterley wrote: »
I have patience I'm just wondering how fast I should gain.trigden1991 wrote: »You've changed too many things at once and are being impatient.
Pick a calorie goal, keep your activity similar and monitor your results for 4-8 weeks.
Do you know your average weight gain for 4-8 weeks so far? That is what he meant by patience.
Yes you will gain sort of fast at first if you were restricting carbs to your diet previously. Glycogen storage replenishing with the water weight that accompanies the storage is quite normal.
Since July 30, about 5 lbs.
Then you've gained about 1 lb/week on average. If you've gone immediately from a carb restricted cut to a bulk, depending on the aggressiveness of your cut, you may see larger fluctuations in the beginning of your bulk cycle, and unless you've eaten an extra 3500kcal / week above your TDEE, you can be assured that it isn't 5 lbs of fat. If you are just starting to lift (from your statement of recovering cardio queen), then muscle inflammation, fluid flux, glycogen status, bowel mass, hydration levels, etc. are all going to play a part in that. I can gain 5 lbs overnight if I drink enough water before I go to bed. Doesn't mean it's fat or that it's bad. Water has no energy status, but it has mass.
All of this. And as a female we can be more prone to fluctuations so it can be more helpful to reassess in more like 8 weeks to see where you are with gains and adjust from there.2 -
Weighing yourself everyday at the same time on the same scale and taking your average weight for the week might be something to consider. Not sure how you are doing this.
And, as others have stated, women's weight might fluctuate a little more than that of us men (due to your menstrual cycle). So, tracking over a longer period of time (such as two or three months) might be useful for you.
And, yes - that is difficult for me to tell you (patience.....UGH!!!!!). But, it would be really useful.
And, now that you have been doing this for one month, it might be a good time to take a step back and consider:
1. How accurate am I measuring/weighing my food? Am I sure that I am doing the proper "serving size"?
2. Am I really getting everything? It is really easy to innocently not include something. I just had an "oh, c**p!" moment with coffee. I had a little coffee with my creamer. I was not counting the creamer. So, I made things easy for myself - I no longer put creamer in my coffee. My point here is - it is really easy to miss something...or, to guess incorrectly.
3. Am I modifying my numbers as time passes? I was at X weight one month ago. Now, I am at X + y. Am I running the numbers each month? Sticking with the same numbers the entire bulk will be inaccurate.
Make sense?
1 -
And, I am pretty sure that I helped you with your BMR and TDEE.....correct? I wanted to make this a separate post just in case I am remembering incorrectly.0
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CWShultz27105 wrote: »Weighing yourself everyday at the same time on the same scale and taking your average weight for the week might be something to consider. Not sure how you are doing this.
And, as others have stated, women's weight might fluctuate a little more than that of us men (due to your menstrual cycle). So, tracking over a longer period of time (such as two or three months) might be useful for you.
And, yes - that is difficult for me to tell you (patience.....UGH!!!!!). But, it would be really useful.
And, now that you have been doing this for one month, it might be a good time to take a step back and consider:
1. How accurate am I measuring/weighing my food? Am I sure that I am doing the proper "serving size"?
2. Am I really getting everything? It is really easy to innocently not include something. I just had an "oh, c**p!" moment with coffee. I had a little coffee with my creamer. I was not counting the creamer. So, I made things easy for myself - I no longer put creamer in my coffee. My point here is - it is really easy to miss something...or, to guess incorrectly.
3. Am I modifying my numbers as time passes? I was at X weight one month ago. Now, I am at X + y. Am I running the numbers each month? Sticking with the same numbers the entire bulk will be inaccurate.
Make sense?CWShultz27105 wrote: »And, I am pretty sure that I helped you with your BMR and TDEE.....correct? I wanted to make this a separate post just in case I am remembering incorrectly.
Hi I don't think so....re: the BMR and TDEE, I will look back through my replies.....but if you want to help me again
I think I understand what you are saying regarding #3 in your first response. That my numbers should increase if my weight is....i.e. if I weigh 116 now instead of 114 then my maintenance cals. would go up (slightly). I AM guilty of not counting everything. I am 95% meticulous though....but a treat at night might not be completely measured correctly. Or if I have a glass of wine maybe it was 7 oz. and not 5.......
Thanks for your help!0 -
No worries......your stats (age, height and weight) sounded very familiar to me for some reason. All good. I will gladly help.0
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So, assuming that I have the details correct....here is what I have for you:
Gender: female
Age: 32
Height: 5'7"
Weight: 116lbs
Basal Metabolic Rate 1,269 calories per day
Sedentary 1,523 calories per day
Light Exercise 1,745 calories per day
Moderate Exercise 1,967 calories per day
Heavy Exercise 2,189 calories per day
Athlete 2,411 calories per day
So, the BMR is exactly that. The PAL (Physical Activity Level) determines the "multiplier" used to determine your TDEE. I took the liberty to list all of them.
If any of the details that I used to calculate this information is wrong (your age is the thing where I am not sure) please let me know as it will change the information for you.
And, please keep in mind that these formulas and the results are simply starting points. Everyone is different (genetics, life style, nutritional history, et al) and these formulas generally provide a good starting point. So, I want to be very clear about this....the numbers above (assuming that the details I used are correct) are a STARTING POINT.
And, keep in mind that the numbers above are your TDEE. So, if you are trying to gain weight then you would need to add calories appropriately. As an example, adding 500 calories a day (or, 3,500 calories a week) will generally result in a gain of 1lb a week. So, adjust according to your goal.
Make sense?1 -
As stated, calculators are starting points, obviously variable as humans are variable. The absolute best thing to do is adjust based on results. You're getting there with enough data but I'd give it a few more weeks to really know what the trend is.
Logging accuracy isn't the be all and end all, if you are gaining as you should then you're all good. Things going a bit wrong either way then tighten up.1 -
CWShultz27105 wrote: »So, assuming that I have the details correct....here is what I have for you:
Gender: female
Age: 32
Height: 5'7"
Weight: 116lbs
Basal Metabolic Rate 1,269 calories per day
Sedentary 1,523 calories per day
Light Exercise 1,745 calories per day
Moderate Exercise 1,967 calories per day
Heavy Exercise 2,189 calories per day
Athlete 2,411 calories per day
So, the BMR is exactly that. The PAL (Physical Activity Level) determines the "multiplier" used to determine your TDEE. I took the liberty to list all of them.
If any of the details that I used to calculate this information is wrong (your age is the thing where I am not sure) please let me know as it will change the information for you.
And, please keep in mind that these formulas and the results are simply starting points. Everyone is different (genetics, life style, nutritional history, et al) and these formulas generally provide a good starting point. So, I want to be very clear about this....the numbers above (assuming that the details I used are correct) are a STARTING POINT.
And, keep in mind that the numbers above are your TDEE. So, if you are trying to gain weight then you would need to add calories appropriately. As an example, adding 500 calories a day (or, 3,500 calories a week) will generally result in a gain of 1lb a week. So, adjust according to your goal.
Make sense?
Thanks so much for your help! 32? I wish! I am 42. Everything else is correct, however today I did weigh in at 114.8. I know it's been one 116 all week so probably just a fluke thing.
I will look for an update. I again really appreciate your help! I posted this before, didn't really get a clear-cut answer. So I'll ask you. Should I add in my exercise calories when trying to eat in a surplus?
Thx!!1 -
rachelfetterley wrote: »CWShultz27105 wrote: »So, assuming that I have the details correct....here is what I have for you:
Gender: female
Age: 32
Height: 5'7"
Weight: 116lbs
Basal Metabolic Rate 1,269 calories per day
Sedentary 1,523 calories per day
Light Exercise 1,745 calories per day
Moderate Exercise 1,967 calories per day
Heavy Exercise 2,189 calories per day
Athlete 2,411 calories per day
So, the BMR is exactly that. The PAL (Physical Activity Level) determines the "multiplier" used to determine your TDEE. I took the liberty to list all of them.
If any of the details that I used to calculate this information is wrong (your age is the thing where I am not sure) please let me know as it will change the information for you.
And, please keep in mind that these formulas and the results are simply starting points. Everyone is different (genetics, life style, nutritional history, et al) and these formulas generally provide a good starting point. So, I want to be very clear about this....the numbers above (assuming that the details I used are correct) are a STARTING POINT.
And, keep in mind that the numbers above are your TDEE. So, if you are trying to gain weight then you would need to add calories appropriately. As an example, adding 500 calories a day (or, 3,500 calories a week) will generally result in a gain of 1lb a week. So, adjust according to your goal.
Make sense?
Thanks so much for your help! 32? I wish! I am 42. Everything else is correct, however today I did weigh in at 114.8. I know it's been one 116 all week so probably just a fluke thing.
I will look for an update. I again really appreciate your help! I posted this before, didn't really get a clear-cut answer. So I'll ask you. Should I add in my exercise calories when trying to eat in a surplus?
Thx!!
Depends what method you are using. If TDEE then no, it's accounted for assuming you've picked the right activity level.
If using MFP as intended then yes, you should eat those calories.
Again, your own data will tell you if you're accounting for it correctly but you have to pick a method and stick with it.2 -
VintageFeline wrote: »rachelfetterley wrote: »CWShultz27105 wrote: »So, assuming that I have the details correct....here is what I have for you:
Gender: female
Age: 32
Height: 5'7"
Weight: 116lbs
Basal Metabolic Rate 1,269 calories per day
Sedentary 1,523 calories per day
Light Exercise 1,745 calories per day
Moderate Exercise 1,967 calories per day
Heavy Exercise 2,189 calories per day
Athlete 2,411 calories per day
So, the BMR is exactly that. The PAL (Physical Activity Level) determines the "multiplier" used to determine your TDEE. I took the liberty to list all of them.
If any of the details that I used to calculate this information is wrong (your age is the thing where I am not sure) please let me know as it will change the information for you.
And, please keep in mind that these formulas and the results are simply starting points. Everyone is different (genetics, life style, nutritional history, et al) and these formulas generally provide a good starting point. So, I want to be very clear about this....the numbers above (assuming that the details I used are correct) are a STARTING POINT.
And, keep in mind that the numbers above are your TDEE. So, if you are trying to gain weight then you would need to add calories appropriately. As an example, adding 500 calories a day (or, 3,500 calories a week) will generally result in a gain of 1lb a week. So, adjust according to your goal.
Make sense?
Thanks so much for your help! 32? I wish! I am 42. Everything else is correct, however today I did weigh in at 114.8. I know it's been one 116 all week so probably just a fluke thing.
I will look for an update. I again really appreciate your help! I posted this before, didn't really get a clear-cut answer. So I'll ask you. Should I add in my exercise calories when trying to eat in a surplus?
Thx!!
Depends what method you are using. If TDEE then no, it's accounted for assuming you've picked the right activity level.
If using MFP as intended then yes, you should eat those calories.
Again, your own data will tell you if you're accounting for it correctly but you have to pick a method and stick with it.
Makes sense! Thanks everyone!0 -
I thought I'd just chip in on this and let you know I'm in a similar boat... mine is a long story but 8 weeks ago I hired a coach and increased from 1700 (okay, it HAD been 1700 for ages, except the two weeks before I increased it had been more like 900-1400), to 2000. Four lifting sessions a week, walking anywhere between 5000-15000 steps a day. I've gained a steady 1lb a week, gone from 45.4 kg to 49.3. Weight & muscle gain was the goal but this feels SO fast and isn't showing any sign of slowing down! Even though in the past 4 weeks my measurements have barely changed. I'm at a loss and realllly hope it starts to ease off soon. I don't mind gaining, it's just the speed that's scaring me. These comments have been helpful!1
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worldofalice wrote: »I thought I'd just chip in on this and let you know I'm in a similar boat... mine is a long story but 8 weeks ago I hired a coach and increased from 1700 (okay, it HAD been 1700 for ages, except the two weeks before I increased it had been more like 900-1400), to 2000. Four lifting sessions a week, walking anywhere between 5000-15000 steps a day. I've gained a steady 1lb a week, gone from 45.4 kg to 49.3. Weight & muscle gain was the goal but this feels SO fast and isn't showing any sign of slowing down! Even though in the past 4 weeks my measurements have barely changed. I'm at a loss and realllly hope it starts to ease off soon. I don't mind gaining, it's just the speed that's scaring me. These comments have been helpful!
If your measurements have barely changed thats a positive thing.
Its mostly just getting your head around seeing gain that would take getting used to I would imagine. You are at a low weight so you know that you need to gain. Track your intake accurately so you can be confident during this gaining process and if it doesn't level off to say 0.5lb per week gain over the next few weeks then adjust your calories accordingly.1 -
@rachelfetterley - sorry for the late reply. Here are the BMR and TDEE numbers with the 'modified' details:
Gender: female
Age: 42
Height: 5'7"
Weight: 116lbs
Basal Metabolic Rate 1,219 calories per day
Sedentary 1,463 calories per day
Light Exercise 1,676 calories per day
Moderate Exercise 1,889 calories per day
Heavy Exercise 2,102 calories per day
Athlete 2,316 calories per day
And, so that there is no confusion - the above numbers are *NOT* calculated from MFP (so no need to add in activity calories). The numbers above would be actual TDEE numbers (well, 'actual starting point TDEE numbers).
Keep in mind - as well - that the above numbers are "maintenance" numbers so to cut fat you would need to be below those numbers and to bulk you would need to be above those numbers. Just wanted to be clear on that.0 -
And agree with @VintageFeline - find one method and stick to it. So, if it is your intention to use MFP (as I suspect that it is) then please forgive my non-MFP numbers. Trying to be helpful. But, throwing in a second methodology might just be adding confusion to everything.
0 -
RunRutheeRun wrote: »worldofalice wrote: »I thought I'd just chip in on this and let you know I'm in a similar boat... mine is a long story but 8 weeks ago I hired a coach and increased from 1700 (okay, it HAD been 1700 for ages, except the two weeks before I increased it had been more like 900-1400), to 2000. Four lifting sessions a week, walking anywhere between 5000-15000 steps a day. I've gained a steady 1lb a week, gone from 45.4 kg to 49.3. Weight & muscle gain was the goal but this feels SO fast and isn't showing any sign of slowing down! Even though in the past 4 weeks my measurements have barely changed. I'm at a loss and realllly hope it starts to ease off soon. I don't mind gaining, it's just the speed that's scaring me. These comments have been helpful!
If your measurements have barely changed thats a positive thing.
Its mostly just getting your head around seeing gain that would take getting used to I would imagine. You are at a low weight so you know that you need to gain. Track your intake accurately so you can be confident during this gaining process and if it doesn't level off to say 0.5lb per week gain over the next few weeks then adjust your calories accordingly.
Agreed. Also, I read a pound of fat takes up 4 times the space as a pound of muscle. Something to keep in mind when you measure yourself. So if your measurements barely changed, that is an awesome job! It means maybe you lost fat and gained muscle mass!0 -
You need to measure and weigh often and take averages and compare at time points month by month. Certainly not daily comparisons and weekly comparisons need to be carefully averaged.
I just reread and see you only started 8 weeks ago. I doubt you gained more than 1 lb of weight in a week( either muscle or fat). Water weight is a major factor that creates up to 4 lb fluctuations! It has only been eight weeks and early to draw conclusions. Any weight gain is good weight when you are very underweight.
Just keep lifting weights and eating! Sometimes I wish I were underweight so I could eat alot. Maybe you did gain a significant amount of muscle.0 -
donkey9512 wrote: »RunRutheeRun wrote: »worldofalice wrote: »I thought I'd just chip in on this and let you know I'm in a similar boat... mine is a long story but 8 weeks ago I hired a coach and increased from 1700 (okay, it HAD been 1700 for ages, except the two weeks before I increased it had been more like 900-1400), to 2000. Four lifting sessions a week, walking anywhere between 5000-15000 steps a day. I've gained a steady 1lb a week, gone from 45.4 kg to 49.3. Weight & muscle gain was the goal but this feels SO fast and isn't showing any sign of slowing down! Even though in the past 4 weeks my measurements have barely changed. I'm at a loss and realllly hope it starts to ease off soon. I don't mind gaining, it's just the speed that's scaring me. These comments have been helpful!
If your measurements have barely changed thats a positive thing.
Its mostly just getting your head around seeing gain that would take getting used to I would imagine. You are at a low weight so you know that you need to gain. Track your intake accurately so you can be confident during this gaining process and if it doesn't level off to say 0.5lb per week gain over the next few weeks then adjust your calories accordingly.
Agreed. Also, I read a pound of fat takes up 4 times the space as a pound of muscle. Something to keep in mind when you measure yourself. So if your measurements barely changed, that is an awesome job! It means maybe you lost fat and gained muscle mass!
That's very false. It's no where close to 4x. It's not nearly the difference most people think and what had been touted for many years. It's a lot close to 1.1x the volume, fairly minimal in the grand scheme.0 -
They might be thinking about the 1g of Carb has 3.8g of Water? I mean, the numbers (4x1) make sense.
Well, actually 1g of Glycogen is bound to 3.8g of Water.....a rose is still a rose by any other name, right? 1
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