possible to slow bulk without gaining additional fat

[jabisk]

So I have been at it for about 6 months now and fairly happy with my results but know that I need to put on some weight to gain more muscle. Was going to wait until fall to bulk since summer is right around the corner but was wondering if it is possible to bulk slower without getting "fat"? And if so, whats the best way to go about it? I know I also need to get more strict with my diet and really make sure I am getting in enough cals and at the right macros.

My stats....
age 36
112 lbs.
5'5"
weight train 5 days a weeks, HIIT 2 days a week

Thanks in advance ladies!

[medjen]

You can slow bulk and gain minimal fat (not zero fat). Add about 100 clean cal/day to your diet. Lift heavy.

[jabisk]

You can slow bulk and gain minimal fat (not zero fat). Add about 100 clean cal/day to your diet. Lift heavy.

using a cal calculator on the site, it says may cals should be between 1620-1920, so should i be eating between 1720-2020 then?

[medjen]

Do you track your cals right now? Everyone's maintenance is different. That's why the calculators give such a range. They are just a starting point. If you know your daily maintenance calories (the point at which with your activity level you don't gain or lose) add 100 cals to that number.

Also, make sure your protein intake is high. At least 1g of protein per lb of body weight. You can't build muscle if you don't have the raw materials (protein).

Make sense?

[jabisk]

Do you track your cals right now? Everyone's maintenance is different. That's why the calculators give such a range. They are just a starting point. If you know your daily maintenance calories (the point at which with your activity level you don't gain or lose) add 100 cals to that number.

Also, make sure your protein intake is high. At least 1g of protein per lb of body weight. You can't build muscle if you don't have the raw materials (protein).

Make sense?


It does make sense. Since I am still new to lifting heavy and eating clean it helps to check with the ladies on this forum since so many have the knowledge on how to get results!

I was keeping track on fitday but stopped since I was typically eating the same day in and day out. I will say though lately I had changed my diet a bit and think I was high on carbs. I was eating between 1650-1750 before so I think I will try about 1850-1900 for a couple weeks and see how that goes.

Most posts I have read with similar stats are eating around 2100-2200. That just seems like a lot of food and I am already having trouble getting in enough at 1650! If I go much higher, I will have to force myself to eat.....ugh.

Thank you for your input! I greatly appreciate it :)

[Gracehbd]

It can be done, but ypu have to gain slowly, eating cleanly and lifting as heavy as poss (I workout 5 days a week which I think is about right).

[medjen]

It does make sense. Since I am still new to lifting heavy and eating clean it helps to check with the ladies on this forum since so many have the knowledge on how to get results!

I was keeping track on fitday but stopped since I was typically eating the same day in and day out. I will say though lately I had changed my diet a bit and think I was high on carbs. I was eating between 1650-1750 before so I think I will try about 1850-1900 for a couple weeks and see how that goes.

Most posts I have read with similar stats are eating around 2100-2200. That just seems like a lot of food and I am already having trouble getting in enough at 1650! If I go much higher, I will have to force myself to eat.....ugh.

Thank you for your input! I greatly appreciate it :)

You're welcome. Good luck!