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Bulking with a damaged metabolism

chuckles21walrus
chuckles21walrus Posts: 8 Member
edited November 2024 in Goal: Gaining Weight and Body Building
Hey guys, I’m a 6’ 2” guy, 130 pounds, am 18, and have been weight training almost every day and eating around 2600 calories a day in attempt to bulk. However, when I got my BMR tested about a month ago (before I started lifting and eating more) it was only around 1,500 calories a day because I have a damaged metabolism from not eating enough before. However, from looking around other places they are saying to still eat almost up to 3,500 calories for my age and height to get my metabolism back to where it needs to be. Just wondering what you guys on here thought about how much I needed calorie wise. Also, as a side question, just wondering what you guys thought of clean vs. “dirty” bulking. I have found that a lot of times at the end of the day, I realize that I have more calories to get in so I eat a couple protein bars, have a protein shake, some lara bars, etc. even though they aren’t always the healthiest choices. Is this okay if I’m making sure I get my calories in? In the last month since I’ve started lifting, I believe I’ve gained around 3-4 pounds (2 weeks eating 2000-2300 calories, 2 weeks eating 2300-2600 calories). My workouts consist of bench pressing almost each time I go, then rotating the rest of what I do by doing them about every other day (so I’ll do face pulls, dumbbell lifts, and lateral raises one day, etc. then the next day to pull up machine, pec dec, etc. tbh rn it’s not super organized I pretty much just work my muscles out as much as I can because I’m young and I’ve been told by the guy that trained me that at my age and with how new to lifting I am I can pretty much just go at it as much as I would like.

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    What makes you think you've damaged your metabolism? It's unlikely you have, even after a period of under eating.

    Starting at 2600 sounds reasonable. Tweak after 4-6 weeks based on the scales.

    Find a structured programme to follow, you shouldn't be benching every day.
  • nutmegoreo
    nutmegoreo Posts: 15,532 Member
    The term "dirty bulk" refers to the size of the surplus (therefore how fast you gain, which will determine the amount of fat versus muscle gained), not the types of foods you eat. What is your weight doing at 2600 calories? If you aren't gaining, you need to eat more. That's the best way to tell if you are getting enough. Sounds like you aren't actually weighing yourself (you think you gained weight). Are you coming from an eating disordered past? Do you have a dietician who you can work with? You could add in more calorie dense food throughout the day. Things like nuts can add up fast with a smaller volume. Calories are the driving force in weight loss/gain, but you still need to pay attention to nutrition. Once your base nutritional needs are met (macros and micros -everything from fats and proteins to vitamins and minerals) how you fill up the rest is less relevant.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    edited February 2018
    I would think with a past of under eating this would mean getting yourself to an ideal healthy weight is a high priority.

    So far you are capable of gaining weight at 2300-2600??? You should review your weight each week minimum and assure that you trending upwards as weight fluctuates when we add more calories (more food; more carbs/sodium) and introduce new exercise, etc.

    I would review all these links.

    https://community.myfitnesspal.com/en/discussion/10226536/bulking-for-beginners/p1

    http://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read/p1


    I would not do your own lifting program, look for an already established lifting program, consider one from the link.

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
  • chuckles21walrus
    chuckles21walrus Posts: 8 Member
    RoxieDawn wrote: »
    I would think with a past of under eating this would mean getting yourself to an ideal healthy weight is a high priority.

    So far you are capable of gaining weight at 2300-2600??? You should review your weight each week minimum and assure that you trending upwards as weight fluctuates when we add more calories (more food; more carbs/sodium) and introduce new exercise, etc.

    I would review all these links.

    https://community.myfitnesspal.com/en/discussion/10226536/bulking-for-beginners/p1

    http://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read/p1


    I would not do your own lifting program, look for an already established lifting program, consider one from the link.

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    They are all workouts given to me by my trainer. The plan is to train each section once a week, but he told me with how young I am etc. that I can pretty much go at it as much as I want so that’s what I’ve been doing. Do you recommend against this? Should I be more structured than “I should do this because it’s been a couple days since I’ve done it”? Cause I’m still getting each part in at least once a week, which was the original work out plan.
  • chuckles21walrus
    chuckles21walrus Posts: 8 Member
    nutmegoreo wrote: »
    The term "dirty bulk" refers to the size of the surplus (therefore how fast you gain, which will determine the amount of fat versus muscle gained), not the types of foods you eat. What is your weight doing at 2600 calories? If you aren't gaining, you need to eat more. That's the best way to tell if you are getting enough. Sounds like you aren't actually weighing yourself (you think you gained weight). Are you coming from an eating disordered past? Do you have a dietician who you can work with? You could add in more calorie dense food throughout the day. Things like nuts can add up fast with a smaller volume. Calories are the driving force in weight loss/gain, but you still need to pay attention to nutrition. Once your base nutritional needs are met (macros and micros -everything from fats and proteins to vitamins and minerals) how you fill up the rest is less relevant.
    I am weighing myself it’s just hard because it fluctuates a lot depending on when I check, but it seems like I’ve gained a consistent two to three pounds at least.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    chuckles21walrus wrote: »
    nutmegoreo wrote: »
    The term "dirty bulk" refers to the size of the surplus (therefore how fast you gain, which will determine the amount of fat versus muscle gained), not the types of foods you eat. What is your weight doing at 2600 calories? If you aren't gaining, you need to eat more. That's the best way to tell if you are getting enough. Sounds like you aren't actually weighing yourself (you think you gained weight). Are you coming from an eating disordered past? Do you have a dietician who you can work with? You could add in more calorie dense food throughout the day. Things like nuts can add up fast with a smaller volume. Calories are the driving force in weight loss/gain, but you still need to pay attention to nutrition. Once your base nutritional needs are met (macros and micros -everything from fats and proteins to vitamins and minerals) how you fill up the rest is less relevant.
    I am weighing myself it’s just hard because it fluctuates a lot depending on when I check, but it seems like I’ve gained a consistent two to three pounds at least.

    Weigh yourself at the same time of day under the same conditions to be able to compare...
  • Davidsdottir
    Davidsdottir Posts: 1,285 Member
    edited February 2018
    Deja vu. What happened to yesterday's thread?
  • Davidsdottir
    Davidsdottir Posts: 1,285 Member
    chuckles21walrus wrote: »
    RoxieDawn wrote: »
    I would think with a past of under eating this would mean getting yourself to an ideal healthy weight is a high priority.

    So far you are capable of gaining weight at 2300-2600??? You should review your weight each week minimum and assure that you trending upwards as weight fluctuates when we add more calories (more food; more carbs/sodium) and introduce new exercise, etc.

    I would review all these links.

    https://community.myfitnesspal.com/en/discussion/10226536/bulking-for-beginners/p1

    http://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read/p1


    I would not do your own lifting program, look for an already established lifting program, consider one from the link.

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    They are all workouts given to me by my trainer. The plan is to train each section once a week, but he told me with how young I am etc. that I can pretty much go at it as much as I want so that’s what I’ve been doing. Do you recommend against this? Should I be more structured than “I should do this because it’s been a couple days since I’ve done it”? Cause I’m still getting each part in at least once a week, which was the original work out plan.

    This is exactly what I recommended to you last night.
  • 100_PROOF_
    100_PROOF_ Posts: 1,168 Member
    Who told you that you have a damaged metabolism?
  • Davidsdottir
    Davidsdottir Posts: 1,285 Member
    chuckles21walrus wrote: »
    RoxieDawn wrote: »
    I would think with a past of under eating this would mean getting yourself to an ideal healthy weight is a high priority.

    So far you are capable of gaining weight at 2300-2600??? You should review your weight each week minimum and assure that you trending upwards as weight fluctuates when we add more calories (more food; more carbs/sodium) and introduce new exercise, etc.

    I would review all these links.

    https://community.myfitnesspal.com/en/discussion/10226536/bulking-for-beginners/p1

    http://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read/p1


    I would not do your own lifting program, look for an already established lifting program, consider one from the link.

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    They are all workouts given to me by my trainer. The plan is to train each section once a week, but he told me with how young I am etc. that I can pretty much go at it as much as I want so that’s what I’ve been doing. Do you recommend against this? Should I be more structured than “I should do this because it’s been a couple days since I’ve done it”? Cause I’m still getting each part in at least once a week, which was the original work out plan.

    The trainer is mistaken. I recommend the same thing I did last night, which is a professionally-designed program with progressive overload. Someone else has already provided that link.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    edited February 2018
    chuckles21walrus wrote: »
    RoxieDawn wrote: »
    I would think with a past of under eating this would mean getting yourself to an ideal healthy weight is a high priority.

    So far you are capable of gaining weight at 2300-2600??? You should review your weight each week minimum and assure that you trending upwards as weight fluctuates when we add more calories (more food; more carbs/sodium) and introduce new exercise, etc.

    I would review all these links.

    https://community.myfitnesspal.com/en/discussion/10226536/bulking-for-beginners/p1

    http://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read/p1


    I would not do your own lifting program, look for an already established lifting program, consider one from the link.

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    They are all workouts given to me by my trainer. The plan is to train each section once a week, but he told me with how young I am etc. that I can pretty much go at it as much as I want so that’s what I’ve been doing. Do you recommend against this? Should I be more structured than “I should do this because it’s been a couple days since I’ve done it”? Cause I’m still getting each part in at least once a week, which was the original work out plan.

    From your statement in the OP and this post, yes you should be following a structured established lifting plan. These will have you progressing each week, incorporate adequate recovery days needed to build muscle and moreover preventing injury.
    chuckles21walrus wrote: »
    nutmegoreo wrote: »
    The term "dirty bulk" refers to the size of the surplus (therefore how fast you gain, which will determine the amount of fat versus muscle gained), not the types of foods you eat. What is your weight doing at 2600 calories? If you aren't gaining, you need to eat more. That's the best way to tell if you are getting enough. Sounds like you aren't actually weighing yourself (you think you gained weight). Are you coming from an eating disordered past? Do you have a dietician who you can work with? You could add in more calorie dense food throughout the day. Things like nuts can add up fast with a smaller volume. Calories are the driving force in weight loss/gain, but you still need to pay attention to nutrition. Once your base nutritional needs are met (macros and micros -everything from fats and proteins to vitamins and minerals) how you fill up the rest is less relevant.
    I am weighing myself it’s just hard because it fluctuates a lot depending on when I check, but it seems like I’ve gained a consistent two to three pounds at least.

    As for the weighins chose a time of day each time you weigh (preferably first thing in a.m. before consuming food/beverages), Weigh ins do not have to hard, they need to be consistent so you can average out your weekly gain appropriately to your calorie intake.
  • AnnPT77
    AnnPT77 Posts: 35,356 Member
    Standard calculator estimates your BMR (the number of calories you'd burn in a coma) would be in the 1600s, so you don't sound especially metabolically damaged, to me.

    On top of your BMR, your calorie goal includes daily activity (moving around during daily life doing your job, hobbies, chores - typically also a big number) and exercise calories besides.

    2600 sounds pretty low, to me, actually. I'm about your weight, and I'd only gain maybe half a pound a week at 2600. I admit, I can eat more than most people of my description . . . but I'm 9" shorter, 3+ times older (62), and female!

    Weigh at a consistent time of day for a month or two, and you'll get your answer.
  • fb47
    fb47 Posts: 1,058 Member
    chuckles21walrus wrote: »
    Hey guys, I’m a 6’ 2” guy, 130 pounds, am 18, and have been weight training almost every day and eating around 2600 calories a day in attempt to bulk. However, when I got my BMR tested about a month ago (before I started lifting and eating more) it was only around 1,500 calories a day because I have a damaged metabolism from not eating enough before. However, from looking around other places they are saying to still eat almost up to 3,500 calories for my age and height to get my metabolism back to where it needs to be. Just wondering what you guys on here thought about how much I needed calorie wise. Also, as a side question, just wondering what you guys thought of clean vs. “dirty” bulking. I have found that a lot of times at the end of the day, I realize that I have more calories to get in so I eat a couple protein bars, have a protein shake, some lara bars, etc. even though they aren’t always the healthiest choices. Is this okay if I’m making sure I get my calories in? In the last month since I’ve started lifting, I believe I’ve gained around 3-4 pounds (2 weeks eating 2000-2300 calories, 2 weeks eating 2300-2600 calories). My workouts consist of bench pressing almost each time I go, then rotating the rest of what I do by doing them about every other day (so I’ll do face pulls, dumbbell lifts, and lateral raises one day, etc. then the next day to pull up machine, pec dec, etc. tbh rn it’s not super organized I pretty much just work my muscles out as much as I can because I’m young and I’ve been told by the guy that trained me that at my age and with how new to lifting I am I can pretty much just go at it as much as I would like.

    Your 6'2 and you gain weight at 2300 calories??? Do you weigh your food accurately, did a doctor diagnosed you with a damaged metabolism??? There's something wrong with this picture, I can't figure out what it is. The weight gain you may have encountered could be just water weight since you say you were previously not eating much.
  • Davidsdottir
    Davidsdottir Posts: 1,285 Member
    fb47 wrote: »
    chuckles21walrus wrote: »
    Hey guys, I’m a 6’ 2” guy, 130 pounds, am 18, and have been weight training almost every day and eating around 2600 calories a day in attempt to bulk. However, when I got my BMR tested about a month ago (before I started lifting and eating more) it was only around 1,500 calories a day because I have a damaged metabolism from not eating enough before. However, from looking around other places they are saying to still eat almost up to 3,500 calories for my age and height to get my metabolism back to where it needs to be. Just wondering what you guys on here thought about how much I needed calorie wise. Also, as a side question, just wondering what you guys thought of clean vs. “dirty” bulking. I have found that a lot of times at the end of the day, I realize that I have more calories to get in so I eat a couple protein bars, have a protein shake, some lara bars, etc. even though they aren’t always the healthiest choices. Is this okay if I’m making sure I get my calories in? In the last month since I’ve started lifting, I believe I’ve gained around 3-4 pounds (2 weeks eating 2000-2300 calories, 2 weeks eating 2300-2600 calories). My workouts consist of bench pressing almost each time I go, then rotating the rest of what I do by doing them about every other day (so I’ll do face pulls, dumbbell lifts, and lateral raises one day, etc. then the next day to pull up machine, pec dec, etc. tbh rn it’s not super organized I pretty much just work my muscles out as much as I can because I’m young and I’ve been told by the guy that trained me that at my age and with how new to lifting I am I can pretty much just go at it as much as I would like.

    Your 6'2 and you gain weight at 2300 calories??? Do you weigh your food accurately, did a doctor diagnosed you with a damaged metabolism??? There's something wrong with this picture, I can't figure out what it is. The weight gain you may have encountered could be just water weight since you say you were previously not eating much.

    Agreed. I'm exactly twice the OP's age, and a 5'5" woman bulking at 2700 cals.
  • ForecasterJason
    ForecasterJason Posts: 2,577 Member
    fb47 wrote: »
    chuckles21walrus wrote: »
    Hey guys, I’m a 6’ 2” guy, 130 pounds, am 18, and have been weight training almost every day and eating around 2600 calories a day in attempt to bulk. However, when I got my BMR tested about a month ago (before I started lifting and eating more) it was only around 1,500 calories a day because I have a damaged metabolism from not eating enough before. However, from looking around other places they are saying to still eat almost up to 3,500 calories for my age and height to get my metabolism back to where it needs to be. Just wondering what you guys on here thought about how much I needed calorie wise. Also, as a side question, just wondering what you guys thought of clean vs. “dirty” bulking. I have found that a lot of times at the end of the day, I realize that I have more calories to get in so I eat a couple protein bars, have a protein shake, some lara bars, etc. even though they aren’t always the healthiest choices. Is this okay if I’m making sure I get my calories in? In the last month since I’ve started lifting, I believe I’ve gained around 3-4 pounds (2 weeks eating 2000-2300 calories, 2 weeks eating 2300-2600 calories). My workouts consist of bench pressing almost each time I go, then rotating the rest of what I do by doing them about every other day (so I’ll do face pulls, dumbbell lifts, and lateral raises one day, etc. then the next day to pull up machine, pec dec, etc. tbh rn it’s not super organized I pretty much just work my muscles out as much as I can because I’m young and I’ve been told by the guy that trained me that at my age and with how new to lifting I am I can pretty much just go at it as much as I would like.

    Your 6'2 and you gain weight at 2300 calories??? Do you weigh your food accurately, did a doctor diagnosed you with a damaged metabolism??? There's something wrong with this picture, I can't figure out what it is. The weight gain you may have encountered could be just water weight since you say you were previously not eating much.
    With a BMR of 1500 calories, that may not be very far off. I'm 23, much shorter and a bit lighter, and that's roughly about what calculators suggest my BMR is. Depending on the rest of his lifestyle and whether there is any cardio involved, his TDEE might not be much more than 2000. I'm pretty sure I would gain at around 2500 calories with that routine combined with a sendentary lifestyle and no cardio.

  • heybales
    heybales Posts: 18,842 Member
    edited February 2018
    chuckles21walrus wrote: »
    Hey guys, I’m a 6’ 2” guy, 130 pounds, am 18, and have been weight training almost every day and eating around 2600 calories a day in attempt to bulk. However, when I got my BMR tested about a month ago (before I started lifting and eating more) it was only around 1,500 calories a day

    Since someone pointed out the standard BMR calc is about that anyway - I'm curious what BMR test did you do?

    A BMR test is you sleeping overnight in lab, at some point in early morning they wake you and place a hood over you so still mostly sleeping.

    Was it actually an RMR test?
    In which case yes, an RMR test getting a calculated BMR level would be a tad low, not huge though.

    Had you eat eaten within 4-5 hrs prior, or fasted first thing in morning?
    Did you exercise hard the prior day, or rest day?
    All can effect accuracy of a real RMR test.

    I'll bet if you had a BF% test at the same time, you'd find out you merely lost some muscle mass through time of undereating, and your RMR is actually about correct for about of LBM you have.
  • HowUdish
    HowUdish Posts: 36 Member
    Focus on making sure you understand the relationship between the calories you're intaking and how much mass you are gaining. If you consistently track and make sure you keep your calories around the same you will be able to accurately assess how many calories you should be eating. Make adjustments as needed but better to eat more and scale back on a bulk than be eating too little and adding in only a bit more making a huge impact on your bulk.
  • deputy_randolph
    deputy_randolph Posts: 940 Member
    Are you squatting and deadlifting? You only mentioned upper body exercises.

    You likely aren't eating enough. I'm a 38 year old woman (5'3, 140lbs) and bulk between 2400-2600 calories.
This discussion has been closed.

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