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The label "clean" bulk refers to the amount of surplus you have, not the the type of food you're eating. Fat gain with a surplus is inevitable but the amount of your surplus will help minimize it. With that said, many still get too wrapped up in this and end up not making any solid gains. Checking your diary, you can make…
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Books and articles are great to use as a guide; but experience and knowledge of your body determines what's best for YOU just as well. 250 cals is actually a drastic cut for me and I would drop LBM on top of fat, quickly which is not what is in my goals.
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This.
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I honestly don't even know. No goal weight in mind but just going to take it month by month. I want to get to a level I can maintain bc I don't feel I will need to bulk again this year. I think what I fear is not seeing the growth in mass I want bc we never see ourselves the way others do. I also don't want to lose…
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Ending week 9 here soon! Returned to logging at the beginning of the month at 2500 cals with a 50c/25p/25f split and weight actually stalled. Increased to 2600 which somedays especially work days, are still difficult to reach that but I'm getting there. Weight finally moved and I'm up to 136lb. If I average it out over…
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That's what I plan to do; slowly add in cardio. Maybe 1-2 sessions of HIIT at 20 mins for 2-3 wks, eat at maintenance then adjust cals very slow down. It's not a race to cut to for me so I rather go very slow and steady and preserve as much muscle as possible.
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Why do you feel 10 reps is the golden rule? Most new to lifting do think that but there are many ways to training. That's why many beginners start out with strength focused, full body routines to learn the fundamentals and mechanics of lifting. Stronglifts 5x5 and Starting Strength to name a few work in this range. I could…
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Appetite the same here! Wondering where in the hell she is! Still great progress!
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Nice job!
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Great progress and yea for more calories!
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Great job and great plan girl!
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As far as strength gains; your rep range isn't going to help you there. You can progressively and have, gotten stronger if you can add weight or volume to your workout. However if you want to see more true strength and muscle gain, quicker as well, you need to taper those reps down. Continuous workouts of 15-20 reps is not…
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Nadya: What exact program are you following? Reps, sets, volume, rest periods etc? WG-It's definitely hard when we fluctuate already horribly all month. This is where I don't believe weighing in once a day helps people bc you can't see a trend. Personally I would try to weigh consistent every day or every 2 days and track…
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Did you quote the wrong thing maybe bc what is quoted is actually quite true.
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This. Weight loss and gain isn't linear so things do come in chunks. You can look at the probabilities of women can only gain this much, so that's all I will aim for but unfortunately it doesn't work like that. However for those of us who bulk for long periods know you don't always gain just 1/2lb a week just like you…
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Not all bodies & metabolism are the same so I wouldn't say gaining muscle is "dependent" on a caloric surplus. This may be true in some cases, but I know I eat around 1800-2000 calories(probably a little lower than most males) on a typical day and have no problem gaining muscle. And of course toning exists! hah. Doing more…
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Her ability to gain muscle or anyone for that matter, would be dependent upon the calorie intake specifically a surplus in addition to progressive training. Toning doesn't exist and a woman's training isn't any different than a mans in that aspect.
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No. I'm also a fan and routinely lift with both strength and hypertrophy.
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Haha! We run in a pack! This.
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You are not sedentary. You lift 3 times a week and do HIIT twice. IMO you are not someone I would recommend bulking to bc of your mindset and such fear of calories and fat. It's inevitable. I've been bulking, 4th time, since November and I just increased to 2600 calories. Have I gained fat? Yes. Did I expect to?…
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Fixed it for you. Good job!
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Glad you got back in there! I will be honest and say either politely ask how many sets they have left or just wait. No offense but sometimes people work under different conditions as far as rest sets, volume training etc. I move quickly and don't take longer than 1-2 mins rest between sets depending on my weight max that…
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Doing great girl!
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Welcome!
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Completely understandable. I'm hoping bulking can do for you in a way what it's done for me and repair your relationship with food. Cutting yes, isn't easy but what you described doesn't need to be that way. Unless you're competing on stage there's no reason to be that miserable or eat nuts only twice a week etc. It does…
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Bumping again bc my fellow bulking ladies might benefit from the last 3 posts. Great info guys!
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Welcome! I will say I ran your numbers a little and your listed TDEE is on the lower end but not far off. Everyone's numbers and metabolisms are different; so don't get too caught up in others calorie numbers. Question is before advice should be given is what caloric range are you eating at now? Have you or are you eating…
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Having bulked before there wasn't too much that came as a surprise to me. I of course don't always care for my "bulking belly" but I also dgaf mostly and know its part of the process. I refuse to let it get to me, stop me or hinder my plan. I did have to giggle at a comment made to me about a NYE pic and when asked if I…
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Great increase in numbers girl!
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Great job!!! As far as your questions, I'm always a fan of tapering down slowly. I plan to eat at maintenance for awhile, slowly add in some cardio then slowly decrease cals. I will be in no rush to cut as I'm giving myself a good 12-16wks. How fast you want to cut depends on your goals my only caution is to go slowly bc…
