NRBreit Member

I can currently do 12-13 when I'm fresh. I normally do sets of 10-8-8-6-6. I do use wrist straps though. I'm interested to see how many I can do once I cut down 15ish pounds for summer.

I want to be significantly leaner at 175 than I was at 165. My goal is to be 175 at 8-10% BF. Currently doing SL 5x5 plus some additional supplemental work with a personal trainer. 3,000-3,200 cals on the bulk (180p, 300c, 117f). I will cut on 2,000-2,200 cals keeping protein at 180g. Will also add 1 to 2 days…

Welcome to my world. : ) I am 6'1" and initially cut all the way down to 165 lbs. at 10-11% BF. Even with intensive weight training, I still carried a bit of fat on my lower abs at this weight. Last winter, I did a 15-week bulk from 165 to 180 and then cut back to 170 still around 11% with a 4-pack and some lower ab fat.…

Just for a reference, I weigh in the 170-180 range and my TDEE is 2,400-2,500 cals. I bulk on 3,000 and cut on 2,000-2,200. 3,000 cals per day, every day, is a LOT of food. If I don't log I'm usually way under the number.

IMO, 3,000 cals is a bit too much unless you are extremely active. I am bulking 1 lb. per week on 3,000-3,200 cals and I'm a 185 lb. guy. Maybe you could cut for awhile and keep lifting hard. You may not gain strength but you could make it a goal not to lose any. Then you could try a slower bulk with 250 cals or so above…

1g of protein per pound of bodyweight is plenty. I think 5,000 cals a day is excessive, but if you're not gaining on 3,000 you can slowly increase intake by a few hundred cals per day until the scale starts moving. Just for reference, I'm currently 185 lbs. and I have been gaining 1 lb. per week on 3,200 cals (180g protein…

Keeping eating at your calorie goal every day. It will get easier (you'll get used to it). Also it's much easier if you eat the calorie dense foods mentioned above. Trying to eat very 'clean' on a bulk is difficult and requires a lot commitment because of the amount and frequency you will need to eat. I'm on my 2nd bulk…

Yup, I want the six pack. For me, to get from a 4-pack to a 6-pack, the difference in the amount of time, work, and commitment (both exercise and nutrition wise) is huge. You have to find your own personal balance.

I agree! That's a whole lotta oats!

You do not add exercise cals to your TDEE. You just eat 1950 per day regardless of whether you exercise or not. To use TDEE in MFP, when you track exercise, just set the calories burned to 1 calorie. Do that for a few weeks and see if you are gaining or losing (adjust TDEE accordingly). It is much easier to track this way…

I'm still waiting for someone to try a bulk where they hit their macros at maintenance calorie level and drink booze for their surplus. Assuming they are training/lifting hard, I'm very curious as to the composition of the weight gain.

No, not if you are only mixing with water. But measure the amount you eat dry before cooking. Steel cut oats are great for bulking - twice as many calories for a given serving size.

This is what I do was well. Empty bar, 50%, 75%, and then working sets. For deadlifts, I sometimes add an additional set of 1 rep at 80-90% of working weight just to get used to the weight.

I find it much easier to use the TDEE approach. I still track my strength training exercise, but I just set the calories burned to 1.

Please explain. 1 cup of both whole milk and skim milk have 8g of protein.

I drink 3-4 cups of milk per day frequently. It's a great way to add protein. Even if you are not Lactose intolerant, really drinking a lot of milk doesn't agree with some folks, but there's only one way to find out.

Interim goals are a must. For example, I'm 180 lbs. but my goal is a very lean 175. The only way for me to get there is to gain weight and add muscle first. It's hard to add fat mass and gain weight when my eventual goal is the exact opposite. So, right now my goals are strength and size gains because it's a means to an…

Absolutely. Heavy weight training with a calorie surplus will most definitely put inches on your waist. You are going to gain some fat along with muscle. It's just the way it works. Now if you lift heavy during a calorie deficit, you should see your waist shrink as the scale goes down.

377 small block Chevy with 14:1 compression and big solid roller cam. All motor, no smack.

Brown rice, black beans, chicken, steak, veggies, salsa, corn, cheese. Clean enough for me, but high in sodium.

You can gain 15 lbs by Spring no problem. No such thing as a hard gainer, you just need to eat. A pound a week is very reasonable. Figure out your TDEE, add 500 cals and log every day. Don't go to bed until you hit your daily target. It'll feel like you're stuffing your face for a week or two and then you'll get used to it.

I actually find MFP even more useful for bulking than weight loss. I'm usually way under on cals when I try to guesstimate the 3,000-3,500 cals you'll consistently need on a bulk. On a side note, I find it easier to use the TDEE method and not have varying calories and macros every day. It helps with planning so you're not…

Give it a try and report back asap.

Whey protein shakes are a primary cause of this. Swap those for other protein sources and chances are your situation will improve.

When the weight gets heavy, I use an over/under grip with straps and there is virtually no load on the hands at all. When you're trying to pull that load with your legs and back, why have the added worry of potentially dropping the bar and risk losing form?

Eat! I spun my wheels in the gym for years trying to eat at or below maintenance. Gain some weight back in a controlled manner and then lose any accumulated fat.

Same here. Protein/Fat/Carb ratios are pretty good but it is high in sodium if that is a concern.

I'm very similar to your height and weight stats. Your plan is realistic. My experience has been if you gain 15 lbs, the first 5 or so pounds you gain will come quick and will mostly be water (but will make your muscles look much fuller). Then you may get 5-7 pounds of muscle along with 3-5 pounds of fat. Then when you cut…

I think most folks here will tell you that it doesn't matter. Just eat slightly above TDEE and don't worry about timing. But I'm curious what the IF followers have to say.

The 2,200 cal MFP estimate is net cals. You have to add your exercise to that. The 2,600-2,800 cal estimates are TDEE calcs which already have 'moderate' exercise factored in. Both should be pretty accurate. I'm pretty close to you in height and weight and I lose on 2,200 cal and gain on 3,000 cals so my maintenance is…