1 lbs gain per week
inherentst0rm
Posts: 84 Member
If I set my goal and calculator to 1 lbs gained per week...Will that result in mostly muscle or will it pretty much be an even split between muscle and fat gain?
Where should my macros be to ensure it is mostly muscle being gained?
Where should my macros be to ensure it is mostly muscle being gained?
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Replies
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The answer lies in your training, care to share details?1
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Well I was doing SL5x5 for about 4 months but looking to switch to P.H.U.L for the next 4 months if not longer.0
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Also I am down to 170lbs and 5'9....my goal is to get back to 180 with muscle, now that I trimmed all but 18% off my BF.0
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Just to clarify, are you 18% bodyfat? As a male that is fairly high to start a bulk (unless I am misunderstanding).
In order to keep fat gains at bay.. you want to start off lean, 10-12% and under for a male I believe. 1lb per week gain is fine as a male but I probably wouldn't go higher than that. Also follow a proper progressive lifting program, getting adequate protein (~1g per lb bodyweight minimum).4 -
Yes, but I keep hovering around here without much change and would like to start seeing them gains...which is my ultimate overall goal.
While dieting I was at 1.2 to 1.5 grams per lbs on average, so should I lower it?0 -
If you bulk at 18% you will gain mostly fat, unfortunately. I would recommend you keep cutting or maybe hang out at maintenance.
No you don't have to lower it, it is the minimum. While reaching protein goals is important in a surplus, it is not as important as cutting to preserve muscle. Some people find it very filling and it can help to lower it a bit to reach a high calorie bulking goal.4 -
Should I hold off on switching from Strong Lifts then until I am at a better place to start a hypertrophy program?0
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A program like PHUL can be quite taxing in a deficit due to the high volume. Are you still progressing with Strong Lifts?1
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Kind of, I'm not seeing any real growth at all but I think it's because I am at too much of a deficit.1
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Because we are all so unique.... Im of the attitude now where i just try something. This will give me real life experience and something to learn from. Just try it mate, if it doesn't work out how you planned, well atleast youve learnt what not to do. Hope this helps4
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If sounds like you should cut down to about 160 lbs and stick to Strong Lifts. Then in 5 weeks you can start your bulk. Maybe abs will make it worth it.0
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Is staying where you’re at BW-wise and focusing on becoming more athletic and stronger an option you’d consider?
Many dudes would be delighted to have what you have?
What is your ideal destination and what would you do then?1 -
Listen mate contrary to what the others are saying, I think if you don't already have much muscle, cutting is just pointless and demoralizing. 1lb a week is fine but you will gain a little fat. To minimize this, train intensely on a bodybuilding program, NOT stronglifts. Make sure you earn the calories and most importantly eat clean. That's all you can do bro good luck.3
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Listen mate contrary to what the others are saying, I think if you don't already have much muscle, cutting is just pointless and demoralizing. 1lb a week is fine but you will gain a little fat. To minimize this, train intensely on a bodybuilding program, NOT stronglifts. Make sure you earn the calories and most importantly eat clean. That's all you can do bro good luck.
The thing is, it really depends on OP's goals. If he just wants to get really big, increase his lifts and doesn't care about fat gain, then sure he could bulk I suppose. Nutrient partitioning is poor when someone gains and is at a high bodyfat%. So if he wants ab definition at some point, and he bulks now, he is going to have a really hard time cutting after the bulk. Not only does he have to cut the weight he gains (which will be mostly fat) but the fat he had in the first place. If OP was close to the lower end of the BMI and high bodyfat I would agree with you and just bulk but that is not the case, OP is 5'9 and 170lbs and I would imagine he has quite a bit of muscle hiding under the fat.
In the end he has to do what he wants. Sometimes trying things out for yourself (right or wrong) is the best way to learn.3 -
At 5'9" and 170, I would guess you to be at a lower BF% but hard to say without a pic. How are you determining your BF%?1
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Listen mate contrary to what the others are saying, I think if you don't already have much muscle, cutting is just pointless and demoralizing. 1lb a week is fine but you will gain a little fat. To minimize this, train intensely on a bodybuilding program, NOT stronglifts. Make sure you earn the calories and most importantly eat clean. That's all you can do bro good luck.
The thing is, it really depends on OP's goals. If he just wants to get really big, increase his lifts and doesn't care about fat gain, then sure he could bulk I suppose. Nutrient partitioning is poor when someone gains and is at a high bodyfat%. So if he wants ab definition at some point, and he bulks now, he is going to have a really hard time cutting after the bulk. Not only does he have to cut the weight he gains (which will be mostly fat) but the fat he had in the first place. If OP was close to the lower end of the BMI and high bodyfat I would agree with you and just bulk but that is not the case, OP is 5'9 and 170lbs and I would imagine he has quite a bit of muscle hiding under the fat.
In the end he has to do what he wants. Sometimes trying things out for yourself (right or wrong) is the best way to learn.
Fair play, you're right at the end of the day you just have to try and see what happens!
In my experience,cutting with little muscle just left me smaller, not leaner. Only now after building muscle for a couple years, cutting makes progress.
But I suppose you're right everyone's different!0 -
Has anyone considered that:
a) you don't need to be in a large deficit and you could be at a smaller deficit or maintenance to facilitate strength development.
b) you don't have to be on a one lb a week bulk (which is considerable) in order to build muscles. You could do that at maintenance (with sufficient existing fat deposits) and you could do it at a smaller surplus, for example while targeting a HALF lb a week bulk.
There exist many intermediate options in addition to rapid cuts and rapid bulks.3 -
At 5'9" and 170, I would guess you to be at a lower BF% but hard to say without a pic. How are you determining your BF%?
Just a scale, but I set an appointment on Monday to do an actual scan...
I actually think I am just going to eat at maintenance for a bit, I think I am just burned out from dieting so extreme for so long....Since I have only 4 months of lifting under my belt I think I should still see some progress from that?2 -
inherentst0rm wrote: »At 5'9" and 170, I would guess you to be at a lower BF% but hard to say without a pic. How are you determining your BF%?
Just a scale, but I set an appointment on Monday to do an actual scan...
I actually think I am just going to eat at maintenance for a bit, I think I am just burned out from dieting so extreme for so long....Since I have only 4 months of lifting under my belt I think I should still see some progress from that?
I think that's a good plan. That scale reading isn't accurate at all. Sometime they are off low depending on where you carry fat.
What kind of scan are you getting? Bear in mind that all methods have some margin of error.
Bulking is not the only way to gain muscle. Some like bulk/cut cycles. But some of us recomp, eat at maintenance and train. It's a slow process but bulk and cuts take time also.0 -
Don't know what it's called but you stand in place and turn a few times? It's just at my gym not a doctor's office or anything....
I really don't want to be much heavier than 170 to 180 in the end, I'm just tired of looking like a scrawny twig all the time. So I think gradually getting there would be okay.0 -
inherentst0rm wrote: »Don't know what it's called but you stand in place and turn a few times? It's just at my gym not a doctor's office or anything....
I really don't want to be much heavier than 170 to 180 in the end, I'm just tired of looking like a scrawny twig all the time. So I think gradually getting there would be okay.
Not sure what kind of scan that is but I would find out and research what the margin of error will be.0 -
I hate to deliver the ‘bad’ news, but at 4 month’s training you are still very much a beginner. Expecting massive results like 1lb per week is simply unrealistic. This is a *long term* project and if you gain a genuine 10lbs a year you are doing outstandingly well!
Have patience, stick to a (any) program, and tune in your eating as a *lifestyle*.... there are *no secrets*, just work, sustained work, and in a few years you will find yourself, if you stick to it, looking good...5 -
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Not sure what kind of scan that is but I would find out and research what the margin of error will be.
It was called a Styku, it says I am at 22% BF which to me does sound more believable than my scale, but that is a HUGE difference!
It also says my BMR is 1775 calories but MFP says my maintenance calories are 2390....I thought BMR and maintenance were synonyms?
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inherentst0rm wrote: »[
Not sure what kind of scan that is but I would find out and research what the margin of error will be.
It was called a Styku, it says I am at 22% BF which to me does sound more believable than my scale, but that is a HUGE difference!
It also says my BMR is 1775 calories but MFP says my maintenance calories are 2390....I thought BMR and maintenance were synonyms?
That makes sense. Sounds a little more realistic.
BMR and maintenance are 2 very different things. BMR is what you burn nearly to exist. If you were in a coma, you would burn your BMR or Basal Metabolic Rate. Maintenance calories are what you typically burn in a day of normal activity but without any intention exercise.2 -
inherentst0rm wrote: »[
Not sure what kind of scan that is but I would find out and research what the margin of error will be.
It was called a Styku, it says I am at 22% BF which to me does sound more believable than my scale, but that is a HUGE difference!
It also says my BMR is 1775 calories but MFP says my maintenance calories are 2390....I thought BMR and maintenance were synonyms?
That makes sense. Sounds a little more realistic.
BMR and maintenance are 2 very different things. BMR is what you burn nearly to exist. If you were in a coma, you would burn your BMR or Basal Metabolic Rate. Maintenance calories are what you typically burn in a day of normal activity but without any intention exercise.
Okay, that makes more sense, thank you! Also my strategy is to eat at maintenance to build muscle, but NOT eat back calories from working out to try and burn fat simultaneously, will that work or should I stay more aggressive with my weight loss and calorie deficit?1 -
I think that's fine. Weight training doesn't burn more than a couple if hundred calories per session. You'll slowly lose some fat and gain some muscle. How much depends on how long you've been training.
You said you were doing Stronlifts 5x5. So, I'm assuming you started that as a beginner. PHUL will be a good program for you. Just don't expect miracle. If you can gain 1 lb. per month in muscle while dropping some fat and improving your physique, you'll be doing great. The whole muscle building thing is a slow process.
Do this for 6 weeks and assess. Did you drop fat? Did weight drop and if so at what rate? Make adjustments from there. You are at a decent overall weight for your height. Build some muscle and lean down. If you lose 5 lbs over the 6 weeks, no harm done. But up calories at that point to what you now know is your maintenance. At that point you have your own data that is based on your own experience. That will always be better than MFP, or anyone else's) averages.1 -
I would take a two week diet break to get back into this mentally and then come back with a smaller deficit and a better lifting program like PHUL or PHAT. The increases in volume and intensity will provide additional benefits and increase the possibility to gain muscle while i a deficit. Also, i would put protein around 150-170g to help.2
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