AKDonF Member

Your change in LBM would be about 2.5 lbs. from 176 to 185. LBM at 13% (starting) would be 153.12. So at the end of your bulk if you cut back to 176 lbs. you would be at 11.6%. This is assuming a 1:1 muscle fat gain ratio.

Do you have any idea of your bf% at the start?

I would recommend daily weigh ins and average them for tracking. After initial increases in calories and specifically carbs, you will see an increase (jump) but it will be largely water and glycogen increases. It will take at least two weeks for your weight to stabilize and show trends. edit typo

I don't know your stats, but I sincerely doubt you are going to get 1lb/week at 2100 calories. As far as what foods, really doesn't matter too much as long as you hit daily macro needs. I try and use the 80/20 rule. 80% more nutritious things and the last 20% doesn't matter.

Macros are pretty simple. For a bulk set protein to 1g per lb. of bodyweight; this is plenty. Set your fats somewhere between 20-30% of total calories. You really only need 20% for hormonal function, but some people do a little better with a little more fat. The lower you set fats, the more room you have for carbs. Carbs…

Yeah, if you are pretty sure about your current bf% use google to look up Katch McArdle formula and input your stats. to get a basic estimate of BMR. The activity multipliers that are out there for exercise are flat out wrong most times. If you are going to work out 3 or 4 times per week use 1.3 to figure an estimate of…

What NDJ said. If you are relatively new, your aim should be about 1 lb. weight gain per week or slighly more. If you are more experienced, it should be less.

This... calories are absolutely king. Do you know what maintenance (TDEE) calories you require?

It is really hard to say without knowing your bf% but I tend to guess you are too high to really start given what you described. There is a large benefit (technical) of being at or less than 10% bf or so to begin. If you can provide more detail, maybe we can help.

You may have a challenge getting a full 15 lbs. in a year if you have been lifting for 2 years. It really depends on a whole lot of factors. Eating properly for a bulk and lifting with intensity on a progressive overload system will get you gains. How much for you at this point is relatively unknown. I personally would…

How long have you been lifting? You said this is your first bulk? You should be able to get 15 lbs. or maybe a little more if you are relatively new.

Well, that depends on what you call noticeable. In general, for each full pound of weight gain given a 1:1 ratio, your bf% will increase by approximately .25% depending on a few factors. So if you are at 7% bf it will take a while before you really 'notice' the gain in fat. How much muscle mass you have strongly influences…

You are not different... it might help if you read this: http://www.bodyrecomposition.com/fat-loss/you-are-not-different.html/

Lyles recommendation is based upon muscle gain rather than total weight gain. That said, most people have a partioning ratio (fat: muscle) of 1:1. I would suggest you aim for 1/2 lb. gain if you wish to gain 1/4 lb. of muscle. That should be about 200-300 calories over maintenance.

Yeah, but we geeks gonna get it right!

Here we go with the "look it up" people again. Look it up where; the internet? Because everything on the internet is true. How about a credible reference for any of that please?

Wait, if fructose is bad, why the 80-10-10?

Look it up where? Dr. Google?

This is the Goal: Gaining Weight section. Is it your contention that this sections is unnecessary? As for the personal attack and generalizations made, I will choose not to engage in this portion of the troll.

You forgot to mention that Your P ratio isn't 100% genetic. 15-20% of your p ratio is determined by how you eat, how you train etc. If macros had nothing to do with your p ratio, then theoretically none of would be worried about our protein intake and could just bulk on carbs. [/quote] No, the primary determinant of P…

As I said, definitely do what is best for yourself. No argument there. My point is, carbs from whatever source whether from sugar or from whole grains are not 'normally' converted to fat or de nova lipogenesis. That is a well proven scientific study. I also agree that there are other factors at play. The thing that so many…

In the high carb/low fat vs. low carb/high fat debate here is a study that is worth a read that supports high carb for the purpose of bulking: http://www.ncbi.nlm.nih.gov/pubmed/20489032. I agree that you should do what works best individually and if high fat gets you to your goals, then have at it. But carbs are the…

One of the easiest ways to get someone hurt is ego lifting. Ego lifting is all about what others think. No need to fuel the fire. In the gym it is ME against ME. Help newbies understand that and you will be doing them a service.

You don't need that much protein. 1g/lb. of bodyweight is enough on a bulk. Read this: http://www.ncbi.nlm.nih.gov/pubmed/22150425 You also don't need to worry about type of carbohydrates in general. Broscience strikes again.

There are several free basic lifting programs that can be used to provide instruction into training. Stronglifts 5X5, Starting Strength, etc. Just use Google. In order to gain weight, you need to eat more calories than you expend. The amount of calories you use is called total daily energy expenditure (TDEE). Many people…

Specifically, THIS ^

You could definitely add 10 lbs muscle fairly easily by lifting weights and eating proper amounts. Do you have access to a gym? Do you know how many calories you are currently consuming? Do you have an understanding of nutrition?

Assuming you wish to add 10lbs muscle and not 10lbs of fat, then weightlifting is your friend. Do you have any experience lifting weights?

Great points. Yeah, I do take BCAAs. I did get off topic a little. Definitely the take away (for the benefit of anyone reading this) is GET THE BASICS RIGHT above all else. Nutrition is incredibly important to success.

I agree with both of the above. The only caveat really is that there is no one size fits all. I train fasted and believe that it may have some benefit. My rationale is not unfounded though. See http://link.springer.com/article/10.1007%2Fs00421-009-1289-x That said, I am also older (49) and there is evidence that these…