Bulking season commencing
ItsBulkinSZN
Posts: 8 Member
So I’m fairly new to bulking, I’ve spent years just lifting and hoping to get bigger without results besides definition. I’m kind of a small guy, 5’10” 165lbs to be exact. So bulking is very eye opening to what I’ve been doing wrong for around 3-4 years of “wasted time”. So I’ve started intaking around 3800-4200 calories per day while trying to meet my goals regarding macros.
It’ll be a long road ahead, but does anyone have any tips or tricks that have worked for you?
My main goals are a solid chest/arm/back bulk while keeping close to my 28-30” waistline, aka not get too chubby in the process, and just a muscle bulk.
Maybe post your story and a little tip to point me in the right direction!
It’ll be a long road ahead, but does anyone have any tips or tricks that have worked for you?
My main goals are a solid chest/arm/back bulk while keeping close to my 28-30” waistline, aka not get too chubby in the process, and just a muscle bulk.
Maybe post your story and a little tip to point me in the right direction!
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Replies
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Please train legs...10
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Roger that, I’m not trying to be that lunk with chicken legs lmaoTavistockToad wrote: »Please train legs...
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Not sure what you are referring to doing wrong for 3-4 years because better definition usually means you improved your body composition. Sure hovering around maintenance and increasing volume/progressive overload on your desired bodyparts to bring up takes considerably longer time & patience
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Keto_Vampire wrote: »Not sure what you are referring to doing wrong for 3-4 years because better definition usually means you improved your body composition. Sure hovering around maintenance and increasing volume/progressive overload on your desired bodyparts to bring up takes considerably longer time & patience
I guess I more or less meant, I should have been correcting my diet this whole time while keeping a steady workout routine instead of just eating whatever hoping my gym time would eventually increase my body composition.
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ItsBulkinSZN wrote: »So I’m fairly new to bulking, I’ve spent years just lifting and hoping to get bigger without results besides definition. I’m kind of a small guy, 5’10” 165lbs to be exact. So bulking is very eye opening to what I’ve been doing wrong for around 3-4 years of “wasted time”. So I’ve started intaking around 3800-4200 calories per day while trying to meet my goals regarding macros.
It’ll be a long road ahead, but does anyone have any tips or tricks that have worked for you?
My main goals are a solid chest/arm/back bulk while keeping close to my 28-30” waistline, aka not get too chubby in the process, and just a muscle bulk.
Maybe post your story and a little tip to point me in the right direction!
If you take in 1000 to 1500 calories a day more than you burn, your waist will get bigger in the process.4 -
Go on a slow bulk, start with 10% calories over maintenance and adjust from there. Best way to keep the waistline. Also use a daily weight app, don’t gain more than 1lb or so per week as you will be putting on fat and muscle.2
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They key to keeping fat gains at bay is to not gain too much too fast, as well as adequate programming and macros. This link sums it up nicely
https://community.myfitnesspal.com/en/discussion/10226536/bulking-for-beginners/p1
I've run 3 successful bulks over the past 4 years. Just being consistent, not rushing, being patient was what I did.4 -
They key to keeping fat gains at bay is to not gain too much too fast, as well as adequate programming and macros. This link sums it up nicely
https://community.myfitnesspal.com/en/discussion/10226536/bulking-for-beginners/p1
I've run 3 successful bulks over the past 4 years. Just being consistent, not rushing, being patient was what I did.
I’ll have to keep that patience in mind, thank you! I’ll check out your link0 -
I wouldn't worry about the "gain too much too fast" at your weight/height. I'm not saying gain two pounds or more a week, but you have plenty of wiggle room to add muscle mass and not sabotage anything.
In the 25-30 dirty bulks(not paying attention to calorie limits) I have done over the years, I have gained too fast by some people's standards only twice. One was after a year of treatments and surgeries and I needed to gain weight faster than normal.
If you are worried about fat gain, bulking might not be right for you right now.
If you are ready to dip into the pool, then get the programming with adequate volume and the calories, protien, carbs, leucine etc to run the program at full throttle.
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I wouldn't worry about the "gain too much too fast" at your weight/height. I'm not saying gain two pounds or more a week, but you have plenty of wiggle room to add muscle mass and not sabotage anything.
In the 25-30 dirty bulks(not paying attention to calorie limits) I have done over the years, I have gained too fast by some people's standards only twice. One was after a year of treatments and surgeries and I needed to gain weight faster than normal.
If you are worried about fat gain, bulking might not be right for you right now.
If you are ready to dip into the pool, then get the programming with adequate volume and the calories, protien, carbs, leucine etc to run the program at full throttle.
I appreciate the info! I’m not too worried about gaining fat, since cutting season will follow right after this bulk to fix it all up. I’m just trying to make sure I’m bulking right and actually building more muscle than fat0 -
Would suggest being open to changing total kcals consumed/day rather than having a fixed # or even range (3800-4200kcal). I'm sure you are aware of this, but you might have to scale back initially & continually reassess based on weekly body composition changes esp. if you want to keep you midsection streamline (might have to compromise and be closer to maintenance than what you originally predicted). Be conservative but adaptable (easier said than done in practice)0
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Keto_Vampire wrote: »Would suggest being open to changing total kcals consumed/day rather than having a fixed # or even range (3800-4200kcal). I'm sure you are aware of this, but you might have to scale back initially & continually reassess based on weekly body composition changes esp. if you want to keep you midsection streamline (might have to compromise and be closer to maintenance than what you originally predicted). Be conservative but adaptable (easier said than done in practice)
So how would I know I need to change my cal/day and how much to change it to?0 -
Trial & error; just don't get hung up if your initial plan on paper might need some tweaking as you progress...gaining too fast or gaining too slow. Probably a safer bet to be on the slow progress side2
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Hey man, good on you for getting things in motion. I'm a small guy too (5ft7in, currently around 10,1/2 stone). I'm the same as yourself, i've been in and out of gyms for years, never *really* making substantial gains. UNTIL, i recently sorted my diet. My weight has improved by just under 5lb in a month (beginner gains for the win!).
what's worked for me so far is simplicity. I made a meal plan that fit both my day, and my required daily macros and i've just copy pasted. same thing every day. sure - it get's a little boring, but i'm finding spices and flavour sauces (hot sauce!), keeps things interesting xD
Hope you stick to it man, heck, i'm even the same waist as youlol.1 -
recodeexistance wrote: »Hey man, good on you for getting things in motion. I'm a small guy too (5ft7in, currently around 10,1/2 stone). I'm the same as yourself, i've been in and out of gyms for years, never *really* making substantial gains. UNTIL, i recently sorted my diet. My weight has improved by just under 5lb in a month (beginner gains for the win!).
what's worked for me so far is simplicity. I made a meal plan that fit both my day, and my required daily macros and i've just copy pasted. same thing every day. sure - it get's a little boring, but i'm finding spices and flavour sauces (hot sauce!), keeps things interesting xD
Hope you stick to it man, heck, i'm even the same waist as youlol.
That’s good to hear man! Add me as a friend and we can help each other out throughout this. Since we seem to have about the same body type lol0 -
What program are you running?0
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Make sure to do some running every once in awhile to help keep the fat off a bit, and since you’re gonna be bulking and building muscle, do high reps and like 3-4 sets, I think that having at least two full body days (and yes that includes legs) and one day of rest is good. If you do some cardio and some full body days, then I wouldn’t worry about waist too much, make sure to stick to it for several months then cut and you’ll see the difference.7
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Make sure to do some running every once in awhile to help keep the fat off a bit, and since you’re gonna be bulking and building muscle, do high reps and like 3-4 sets, I think that having at least two full body days (and yes that includes legs) and one day of rest is good. If you do some cardio and some full body days, then I wouldn’t worry about waist too much, make sure to stick to it for several months then cut and you’ll see the difference.
You’ve never lifted before have you? This sounds like general advice that some dude with a beer gut named Bob would give at the office water cooler.4 -
Packerjohn wrote: »ItsBulkinSZN wrote: »So I’m fairly new to bulking, I’ve spent years just lifting and hoping to get bigger without results besides definition. I’m kind of a small guy, 5’10” 165lbs to be exact. So bulking is very eye opening to what I’ve been doing wrong for around 3-4 years of “wasted time”. So I’ve started intaking around 3800-4200 calories per day while trying to meet my goals regarding macros.
It’ll be a long road ahead, but does anyone have any tips or tricks that have worked for you?
My main goals are a solid chest/arm/back bulk while keeping close to my 28-30” waistline, aka not get too chubby in the process, and just a muscle bulk.
Maybe post your story and a little tip to point me in the right direction!
If you take in 1000 to 1500 calories a day more than you burn, your waist will get bigger in the process.
Especially if its processed or sugar foods8 -
PlasticGains wrote: »Packerjohn wrote: »ItsBulkinSZN wrote: »So I’m fairly new to bulking, I’ve spent years just lifting and hoping to get bigger without results besides definition. I’m kind of a small guy, 5’10” 165lbs to be exact. So bulking is very eye opening to what I’ve been doing wrong for around 3-4 years of “wasted time”. So I’ve started intaking around 3800-4200 calories per day while trying to meet my goals regarding macros.
It’ll be a long road ahead, but does anyone have any tips or tricks that have worked for you?
My main goals are a solid chest/arm/back bulk while keeping close to my 28-30” waistline, aka not get too chubby in the process, and just a muscle bulk.
Maybe post your story and a little tip to point me in the right direction!
If you take in 1000 to 1500 calories a day more than you burn, your waist will get bigger in the process.
Especially if its processed or sugar foods
Nope... not especially anything.3 -
Make sure to do some running every once in awhile to help keep the fat off a bit, and since you’re gonna be bulking and building muscle, do high reps and like 3-4 sets, I think that having at least two full body days (and yes that includes legs) and one day of rest is good. If you do some cardio and some full body days, then I wouldn’t worry about waist too much, make sure to stick to it for several months then cut and you’ll see the difference.
nice bro science.....
don't listen to this OP4 -
PlasticGains wrote: »Packerjohn wrote: »ItsBulkinSZN wrote: »So I’m fairly new to bulking, I’ve spent years just lifting and hoping to get bigger without results besides definition. I’m kind of a small guy, 5’10” 165lbs to be exact. So bulking is very eye opening to what I’ve been doing wrong for around 3-4 years of “wasted time”. So I’ve started intaking around 3800-4200 calories per day while trying to meet my goals regarding macros.
It’ll be a long road ahead, but does anyone have any tips or tricks that have worked for you?
My main goals are a solid chest/arm/back bulk while keeping close to my 28-30” waistline, aka not get too chubby in the process, and just a muscle bulk.
Maybe post your story and a little tip to point me in the right direction!
If you take in 1000 to 1500 calories a day more than you burn, your waist will get bigger in the process.
Especially if its processed or sugar foods
Nope. Has nothing to do with it. There’s no physiological mechanism whereby processed foods and/or sugar specifically target the waistline. No difference regardless of whether you eat those excess calories in kale, protein shakes or Cheetos.2
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