Embarking on a clean bulk... anyone want to join me??
stephanielynn76
Posts: 709 Member
Hi all!! So I've entered a new chapter in my body transformation challenge. I've lost the weight and as crazy as it sounds... it's time to put some weight back on... MUSCLE that is! My goal in the next few months is to increase my calories and train hard to build some muscle while putting on only a minimal amount of fat in the process. This way, when I get ready to cut again, I'll have some lovely lean muscle and a better shape! To do this I'm going to start adding calories little by little each week. According to MFP my maintenance is 1720. I'm up to 1800 right now and I'll keep adding until I see where I need to be to gain. I'm hoping to stay only 200-300 calories above maintenance to see results but we shall see. It will be an experiment for sure. I've also cut out a lot of cardio. I have been the cardio queen for a long time and while I've built a very fit heart and plenty of endurance, it won't help me in building muscle. I'm not going cold turkey though... just weaning myself off and making sure I'm eating back every calorie I burn.
Anyhoo... that's my story. I want to do this but I also want support not to freak out when I see the scale go up and my nice definition get a bit soft. I know it's temporary but like anything else, you've got to look towards the long-term results. So... who's with me? Anyone? We can have our own little support group and share our progress with each other!!!
Anyhoo... that's my story. I want to do this but I also want support not to freak out when I see the scale go up and my nice definition get a bit soft. I know it's temporary but like anything else, you've got to look towards the long-term results. So... who's with me? Anyone? We can have our own little support group and share our progress with each other!!!
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Replies
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you look incredible. but good luck with the bulk0
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I would, but I'm not ready yet! Good luck. I doubt you'll get very "soft" at all.0
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you look incredible. but good luck with the bulk
thanks! I mostly need to get my thighs/quads looking better. Right now they are just thin and really underdeveloped compared to my upper body.0 -
ooops! double post!0
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Good luck Steph, I'll be here to cheer you on
I'm not ready to join you, though. I'm still cutting down on my body fat % personally. 0 -
I'm in, I'm in!
I have to admit, I've gotten slightly loose and sloppy ever since entering weight gain mode. So far it hasn't hurt me TOO much, but I'm getting a little mushier. I was thinking I'd go for a few more lbs of gain and then go into deficit again.0 -
I'm in, I'm in!
I have to admit, I've gotten slightly loose and sloppy ever since entering weight gain mode. So far it hasn't hurt me TOO much, but I'm getting a little mushier. I was thinking I'd go for a few more lbs of gain and then go into deficit again.
YAY!!!!!!!!! There's no one I'd rather have by my side than you Taso... because you rock! How far above maintenance are you and how long have you been doing it?0 -
I'm in, I'm in!
I have to admit, I've gotten slightly loose and sloppy ever since entering weight gain mode. So far it hasn't hurt me TOO much, but I'm getting a little mushier. I was thinking I'd go for a few more lbs of gain and then go into deficit again.
YAY!!!!!!!!! There's no one I'd rather have by my side than you Taso... because you rock! How far above maintenance are you and how long have you been doing it?
I'm 250 above (so that should equal 1/2 lb per week of gain). Been at it a little over a month, and the weight gain is right on target. Unfortunately I didn't get a body fat test before (nor during), so it's going to be hard to gauge the real progress. I need to go make friends with my local body fat testing place and get tested like once a month. Would love to have that data.0 -
I've been perusing bodybuilding.com and it seems most are bulking anywhere from 4-6 months or more. I was thinking if I started now I could bulk for a whole 5 months... through December... then start cutting in January and get down to 11-12% body fat (which is where I've been the last couple of months) by swimsuit season...0
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I'm in, I'm in!
I have to admit, I've gotten slightly loose and sloppy ever since entering weight gain mode. So far it hasn't hurt me TOO much, but I'm getting a little mushier. I was thinking I'd go for a few more lbs of gain and then go into deficit again.
YAY!!!!!!!!! There's no one I'd rather have by my side than you Taso... because you rock! How far above maintenance are you and how long have you been doing it?
I'm 250 above (so that should equal 1/2 lb per week of gain). Been at it a little over a month, and the weight gain is right on target. Unfortunately I didn't get a body fat test before (nor during), so it's going to be hard to gauge the real progress. I need to go make friends with my local body fat testing place and get tested like once a month. Would love to have that data.
Well that's great if you are only 250 above maintenance... that's the way to do it! I bet you haven't gained very much fat at all. Just go buy a fairly inexpensive caliper... even if it isn't super accurate it will at least give you a baseline and a trend so you can see your change.
I've had my body fat done both at the gym and at home... both using caliper method. The results were within 0.5% of each other so I'm going to conclude that's right. I've also measured everything and put all that info in a spreadsheet....0 -
I've been perusing bodybuilding.com and it seems most are bulking anywhere from 4-6 months or more. I was thinking if I started now I could bulk for a whole 5 months... through December... then start cutting in January and get down to 11-12% body fat (which is where I've been the last couple of months) by swimsuit season...
Sounds like a plan. I have one obstacle right now - getting married very soon and planning to have a beach honeymoon.. so there's a bit of vanity preventing me from eating up TOO wholeheartedly right now. But after that, it's really gonna be on!0 -
I would love to join you girl, but I'm not where I need to be either!!
( I still have flab to loose, before I can gain muscle!!!! I will be here rooting you on, because you are my inspiration everyday!!! You have worked very hard to get where you are today!! I also think you look great, but understand completely where your coming from. Good luck on your journey, I know you will reach your goals!!!!! 0 -
oh i'm also in btw.
ive been bulking for 1 month, i've been eating 500cals over maintenance - but i'm already at 18% bf... i dont want to go too much higher, so as soon as i hit 20% i plan on going to defecit.0 -
I've been perusing bodybuilding.com and it seems most are bulking anywhere from 4-6 months or more. I was thinking if I started now I could bulk for a whole 5 months... through December... then start cutting in January and get down to 11-12% body fat (which is where I've been the last couple of months) by swimsuit season...
Sounds like a plan. I have one obstacle right now - getting married very soon and planning to have a beach honeymoon.. so there's a bit of vanity preventing me from eating up TOO wholeheartedly right now. But after that, it's really gonna be on!
Believe me. I get it. I would be getting ripped and lean if I were getting married soon. We are talking about doing a cruise in November. I might be a bit soft for it if we do but I look at it this way... no one there is gonna know me and I'll get to actually eat a respectable amount of food... LOL0 -
I'm in. Actually I started a few weeks ago. At the time I was 10% BF, as tested by a gym PT. He used a 7 point testing method with the calipers. He says the leaner you are the more important it is to get tested at multiple spots. So far I'm still searching for the right amount of cals to see a gain of about .5 lb per week. I'm at around 2800 right now, we'll see.
I hear ya on the difficulty of cutting back on the cardio. I was in love with it too, and don't wanna lose that conditioning. I figure I can still do a real cardio session about once a week, as long as I eat back those cals.
Good luck!0 -
I've been perusing bodybuilding.com and it seems most are bulking anywhere from 4-6 months or more. I was thinking if I started now I could bulk for a whole 5 months... through December... then start cutting in January and get down to 11-12% body fat (which is where I've been the last couple of months) by swimsuit season...
This is totally my current goal too! I am easing it not it, but will be hitting it hard starting Monday (when I go back to work). I am going to try and add muscle, with minimal fat like you, until x-mas then start cutting so I can by smoking hot by spring break
And we are pretty darn clean in our house and working towards be cleaner everyday.
What ratio of carbs/protein/fat are you shootg for?0 -
oh i'm also in btw.
ive been bulking for 1 month, i've been eating 500cals over maintenance - but i'm already at 18% bf... i dont want to go too much higher, so as soon as i hit 20% i plan on going to defecit.
Fantastic!!! I might do that too... track my body fat and when I get to a certain % start to cut. I'm starting really low though and I'm planning on doing a slow bulk instead of trying to gain a lb/week. It will take longer but I'm hoping it will yield a smaller fat gain.
adding you as a friend too... if you'll have me 0 -
adding you as a friend too... if you'll have me
you beat me to it! LOL0 -
I'm in. Actually I started a few weeks ago. At the time I was 10% BF, as tested by a gym PT. He used a 7 point testing method with the calipers. He says the leaner you are the more important it is to get tested at multiple spots. So far I'm still searching for the right amount of cals to see a gain of about .5 lb per week. I'm at around 2800 right now, we'll see.
I hear ya on the difficulty of cutting back on the cardio. I was in love with it too, and don't wanna lose that conditioning. I figure I can still do a real cardio session about once a week, as long as I eat back those cals.
Good luck!
YAY!!! Come on in! Gosh us cardio crazy people!! LOL... yes... I'm still gonna do it... just cut back...0 -
oh i'm also in btw.
ive been bulking for 1 month, i've been eating 500cals over maintenance - but i'm already at 18% bf... i dont want to go too much higher, so as soon as i hit 20% i plan on going to defecit.
Fantastic!!! I might do that too... track my body fat and when I get to a certain % start to cut. I'm starting really low though and I'm planning on doing a slow bulk instead of trying to gain a lb/week. It will take longer but I'm hoping it will yield a smaller fat gain.
adding you as a friend too... if you'll have me
that seems more prudent - i've actually never done it before, so i had to establish some sort of baseline, and i didnt really trust the different BMR calculators out there so i foudn out what works for me.
i added you as well 0 -
I've been perusing bodybuilding.com and it seems most are bulking anywhere from 4-6 months or more. I was thinking if I started now I could bulk for a whole 5 months... through December... then start cutting in January and get down to 11-12% body fat (which is where I've been the last couple of months) by swimsuit season...
This is totally my current goal too! I am easing it not it, but will be hitting it hard starting Monday (when I go back to work). I am going to try and add muscle, with minimal fat like you, until x-mas then start cutting so I can by smoking hot by spring break
And we are pretty darn clean in our house and working towards be cleaner everyday.
What ratio of carbs/protein/fat are you shootg for?
Awesome!!! woot woot!!!
I have my macros set at 40% CARBS (not protein oops!) and 30/30 fat/protein. I'm not sticking to this obsessively though. My goal is to get at least 1gm/lb of body weight of protein every day or MORE... preferably more. I've been getting 160-180 here most days so I'm doing pretty good with that...0 -
oh i'm also in btw.
ive been bulking for 1 month, i've been eating 500cals over maintenance - but i'm already at 18% bf... i dont want to go too much higher, so as soon as i hit 20% i plan on going to defecit.
Fantastic!!! I might do that too... track my body fat and when I get to a certain % start to cut. I'm starting really low though and I'm planning on doing a slow bulk instead of trying to gain a lb/week. It will take longer but I'm hoping it will yield a smaller fat gain.
adding you as a friend too... if you'll have me
that seems more prudent - i've actually never done it before, so i had to establish some sort of baseline, and i didnt really trust the different BMR calculators out there so i foudn out what works for me.
i added you as well
Yes it's totally gotta be an experiment for anyone I think. I've never done it before either. I may have to go even high in calories than I predict but I won't know that until I try. I tend to both gain and lose fairly easily so we shall see. If I go several weeks where I am and see no progress... I'll add in another protein shake and see what that does.0 -
Anyone wanna share how they are training? I've just been doing my own routine but I'm thinking of changing some things up. Right now I do each muscle group 1X/wk except for legs which I do twice/wk. I have been doing weights only 4 days/week but I'm considering increasing that... any thoughts?0
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I've been perusing bodybuilding.com and it seems most are bulking anywhere from 4-6 months or more. I was thinking if I started now I could bulk for a whole 5 months... through December... then start cutting in January and get down to 11-12% body fat (which is where I've been the last couple of months) by swimsuit season...
This is totally my current goal too! I am easing it not it, but will be hitting it hard starting Monday (when I go back to work). I am going to try and add muscle, with minimal fat like you, until x-mas then start cutting so I can by smoking hot by spring break
And we are pretty darn clean in our house and working towards be cleaner everyday.
What ratio of carbs/protein/fat are you shootg for?
Awesome!!! woot woot!!!
I have my macros set at 40% protein and 30/30 fat/carbs. I'm not sticking to this obsessively though. My goal is to get at least 1gm/lb of body weight of protein every day or MORE... preferably more. I've been getting 160-180 here most days so I'm doing pretty good with that...
Woohoo!! I'm shooting for 40/30/30 in general too, but had 40 carbs and 30 protein. Switching to 40 protein might be more suited for adding muscle though. I am shooting for 120 g of protein a day, but haven't super stricken yet. Monday is d-day though!0 -
I've been perusing bodybuilding.com and it seems most are bulking anywhere from 4-6 months or more. I was thinking if I started now I could bulk for a whole 5 months... through December... then start cutting in January and get down to 11-12% body fat (which is where I've been the last couple of months) by swimsuit season...
This is totally my current goal too! I am easing it not it, but will be hitting it hard starting Monday (when I go back to work). I am going to try and add muscle, with minimal fat like you, until x-mas then start cutting so I can by smoking hot by spring break
And we are pretty darn clean in our house and working towards be cleaner everyday.
What ratio of carbs/protein/fat are you shootg for?
Awesome!!! woot woot!!!
I have my macros set at 40% protein and 30/30 fat/carbs. I'm not sticking to this obsessively though. My goal is to get at least 1gm/lb of body weight of protein every day or MORE... preferably more. I've been getting 160-180 here most days so I'm doing pretty good with that...
Woohoo!! I'm shooting for 40/30/30 in general too, but had 40 carbs and 30 protein. Switching to 40 protein might be more suited for adding muscle though. I am shooting for 120 g of protein a day, but haven't super stricken yet. Monday is d-day though!0 -
*Bump*
I'm not due to bulk till 1st week in December, but i'll be following this thread for tips. Especially how to cold turkey the cardio!0 -
I've been perusing bodybuilding.com and it seems most are bulking anywhere from 4-6 months or more. I was thinking if I started now I could bulk for a whole 5 months... through December... then start cutting in January and get down to 11-12% body fat (which is where I've been the last couple of months) by swimsuit season...
This is totally my current goal too! I am easing it not it, but will be hitting it hard starting Monday (when I go back to work). I am going to try and add muscle, with minimal fat like you, until x-mas then start cutting so I can by smoking hot by spring break
And we are pretty darn clean in our house and working towards be cleaner everyday.
What ratio of carbs/protein/fat are you shootg for?
Awesome!!! woot woot!!!
I have my macros set at 40% protein and 30/30 fat/carbs. I'm not sticking to this obsessively though. My goal is to get at least 1gm/lb of body weight of protein every day or MORE... preferably more. I've been getting 160-180 here most days so I'm doing pretty good with that...
Woohoo!! I'm shooting for 40/30/30 in general too, but had 40 carbs and 30 protein. Switching to 40 protein might be more suited for adding muscle though. I am shooting for 120 g of protein a day, but haven't super stricken yet. Monday is d-day though!
silly me... that's what I had... 40 CARBS not protein... lol... you had it right the first time... not sure why I mixed that up...0 -
I'm on the same 40/30/30 as well! Great minds think alike! 0
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mine is roughly 45 carbs 30 fat 25 protein... maybe i should shift some calories away from carbs to protein...
also i do strength training about 5 days a week,
day 1,4: chest
day 2,5: back
day 3: legs0 -
Someone on bodybuilding.com suggested this: http://fit-universe.com/layne-nortons-powerhypertrophy-routine.html0
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