First Bulk, Need Help

[Zevias]

Hey,

I'm finishing up my cut after having reached my goal weight/physique (5'10, 160 pounds). I would say I am relatively lean and at or below 15% body fat. Regardless, I have been cutting for far too long and need to add muscle to my frame.
I currently eat 1800-1900 calories and lose roughly 1.5-2 pounds a week. If I want to start a clean bulk (e.g. gaining as little body fat as possible while putting on muscle) where would I start and how much weight gain should I allow a week to ensure it's mostly muscle and not fat.
I am a novice lifter and I have read that you can only really gain 2 pounds of muscle a month. Does that mean I want to be gaining roughly 3 pounds of body weight a month? So eat at like a 300 calorie surplus (which idk if I'm right, but would that be 2500 calories for me?).

Let me know if I am heading in the right direction and have the right idea, thanks.

[gbullock32]

Reverse diet and add 200 calories or so per week until gaining 2 pounds or so per month. Also follow a proven routine.

NUTRITION

This is the largest factor in your success, learn the basics to get started and then move into more advanced if needed.

BASICS

Spoiler!

Calculate calorie needs: First get your BMR (Basal Metabolic Rate), then multiply by an activity factor to get your TDEE (Total Daily Energy Expenditure).

BMR= 370 + (21.6 x LBM (Lean Body Mass), Where LBM = [Total Weight (KG) x (100 - Body Fat %)] /100

Next take that number and use an activity factor to get TDEE (more active, use a higher number and lower number for less active) but remember this accounts for all activity and not just exercise (busy job/active life, choose a higher value)-
1.2- Sedentary (desk job and little exercise/activity)
1.3-1.4- Lightly Active Light daily activity, light exercise 1-3 times per week)
1.5-1.6- Moderately Active (Moderately active, moderate exercise 3-5 times per week)
1.7-1.8- Very Active (Physically demanding lifestyle, hard exercise 5-7 times per week)
1.9-2.2- Extremely Active (Endurance athlete, very hard physical job)

Now that you have the TDEE, get your macro-nutrient needs (fat, protein, and carb needs). Fat has 9 calories per gram, and protein/carbs have 4 calories per gram, alcohol is 7 calories per gram count it as a carb when fitting it into your macros).

Protein- .8 grams per pound
Fat- .4 grams per pound

Meet those MINIMUMS and then fill out remaining calories as you want with carbs, or more protein and fat, or any combination. Remember to track properly too, use a food scale (measuring cups can be very inaccurate due to density); track everything, each little bit adds up (sauces can be quite calorie dense).

Next decide your goal and eat at a 10-20% caloric deficit or surplus, deficit to lose weight and surplus to gain. For gaining go for ~.5-1 pound per week and when losing aim for 1-2 pounds per week. Reach your macro needs with mostly whole foods and a wide variety to ensure enough vitamins and mineral, but remember to practice common sense and moderation- enjoy life.

Sources and More Information

Spoiler!

Nutrition-
Calculating Calories
Pre, During, and Postworkout Nutrition
How To Ask For Diet Critique
Discretionary Calorie Allowance
Macro/Micro Nutrients Explained
Why 'Clean Eating' Is a Myth
Clean Eating Myth 2
Insulin and Fat Loss
Insulin and Fat Loss 2

Protein-
Protein Needs
Protein Needs 2
Protein Timing

Fat-
Fat Needs
Fat and Testosterone

Meal Timing-
Meal Timing 1
Meal Timing 2

Micro-Nutrient Guide-
Micro-Nutrient Guide

TRAINING

Start with a solid beginner routine, these are designed to get the most for you; they are designed by professionals and use progressive overload. Read through them and pick the one you like most, follow it as it is written.

Why You Should Not Make Your Own Routine
How To Perform Basic Lifts

Routines
Starting Strength
BabyLover's Starting Strength
AllPro's Beginner Routine
StrongLifts 5x5
IceCream Fitness 5x5
Fierce 5
Coolcicada's Push Pull Legs

Calisthenics routines

Spoiler!

Push Day:
- Pushups: 5x15
- Chest Dips: 4x12
- Triceps Extensions: 3x20
- Bench Dips: 3x15
- HSPU: 5x5
- Hindu Pushups: 3x12

Pull Day:
- Pull-ups: 5x8
- Inverted Rows: 3x12
- Back bridges: 4x10
- One-arm Assisted Chin-ups: 4x5
- One-arm Inverted Rows: 3x8
- Chins Isometric Holds: 3xFailure

Legs Day:
- Suqats: 5x20
- Jumping Squats: 4x15
- Lunges: 3x30
- Sprints: 4x20sec
- Box Jumps: 3x10
- Hanging Leg Raises: 3xfailure

Or-

Upper Day:
- Pullups: 5x6
- One-arm Inverted Rows: 3x8
- Inverted Rows: 3x18
- Back bridges: 4x10
- Pushups: 4x12
- Dips: 3x15
- HSPU: 3x5
- Decline Crunches: 4x12
- Russian Decline Twist: 3x12

Lower Day:
- Jumping Squats: 8x12
- Pistol Squats: 4x10
- Step Ups: 3x10
- GHR: 3x12
- Sprints: 5x15sec
- Calf Raises: 10x10 "Burnout".
- Hanging Leg Raises: 4x12
- Planks: 3x1min

SUPPLEMENTS

Remember one thing, supplements are only that; they supplement something and are never meant to be replacements. A multivitamin will not replace fruits and vegetables, a fat burner will not replace a caloric deficit, and a meal replacement is not meant to be your only source of calories.

This is a brief run down of the 'basics', for further breakdowns of specific ingredients (like Yohimbe, Forskolin, Glycerol, ect) more research on your part would be needed.

Protein

Spoiler!

Protein supplements are mostly derived from either Milk, Animal, Egg, or Plant sources. They are a powdered food item, made to be convenient to take. Their main purpose is to help you reach your minimum daily needs for protein if you cannot do so with whole foods, outside of that they provide no special benefit to muscle growth and are by no means 'required'.

Types
Whey- The most common, derived from milk and comes in either a concentrate or isolate. It is the cheapest and has a very high bio-availability, good stuff all around. Concentrate is the most common you will see since it requires less processing than an isolate. It is great and just fine for the majority of people. Isolates are another variety, they tend to have a few less carbs and fat, but cost more. They are best for people who have lactose issues.

Animal- Meat based protein, most come from the hooves and other parts that are not used in food; mostly collagen sources. These are usually not the best for bio-availability and are costly compared to a whey protein. They have the benefit of not being an issue to the lactose intolerant, but most prefer other sources for their protein needs.

Egg- From eggs, most are egg white powders. Again these cost more but have good bio-availability and do not aggravate lactose.

Plant- Best for the vegetarian/vegan, and those with very severe lactose intolerance (who still get issues even from isolate). These are sources from pea, soy, hemp, rice, and other plants. They often have multiple sources to form a complete protein source. Most cost more because of the processing involved.

Multi-Vitamins

Spoiler!

Multi-Vitamins are a good way to cover any gaps your nutrition may leave, they are not meant to (and never will be) a replacement for a wide variety of whole foods. Think of them as the spackle of the supplement world, great for covering imperfections, but you would not try and build a house from it.

Fish Oil

Spoiler!

Fish Oil is a good supplement for most, mainly because many do not eat enough fish to reach the minimum recommendation for EPA/DHA. For the most part you do not need to over complicate this one, just find a cheap and reliable brand and go for a dosage that covers your daily needs. These recommendations are 3 grams of EPA/DHA per day.

Creatine

Spoiler!

Creatine Monohydrate is the cheapest form of creatine and the most proven/studied. 3-5 grams a day, taken at any time with any liquid is all it takes and you do not need to load or cycle nor do you need to take it with sugar. Many types of creatine exist but just go with a plain mono- do not expect miracles though, creatine will barely have any noticeable effect, it may give you an extra rep or 2 but that is about it.

Bloating with creatine is actually very minimal, if it occurs at all, and usually only happens to those who load it (which is not needed). Creatine works by saturation, pulling water into the muscles and providing more endurance.

BCAAs

Spoiler!

BCAAs (Branch Chain Amino Acids) are said to prevent muscle breakdown and aid in recovery- this is true but you know what already has BCAAs in it? Food, any source of protein has and is comprised of branch chain amino acids. Assuming you reach protein sufficiency in your day a BCAA supplement would do nothing to aid you. BCAA supplements may be beneficial if you take pre/intra workout only if you train in a fasted state, or taken between meals if you go 4-6 hours without food. If you do not fit either of those categories they are not needed at all, save the money.

Fat Burners

Spoiler!

Fat Burners primarily do 2 things, suppress appetite and provide energy and focus. They cannot and will not replace a calorie deficit or a proper nutrition plan. Some have other additions, such as Forskolin or Yohimbe which may aid in actual fat loss though, but again the end success of weight/fat loss is proper diet. Work on getting that in order and then, if needed, you may want to look into a fat burner for the final push you need.

Pre-Workouts

Spoiler!

These are designed to provide energy, focus, pump, and endurance; they do so most often with caffeine and other ingredients though there are also non-stimm pre-workouts for those who do not want the caffeine rush. These can aid you if the extra energy is needed but they are not required; if you are fine without them than you can just save your money.

Meal Replacements/Mass Gainer

Spoiler!

These are often little more than a protein supplement with a lot of cheap carbs added in to jack up the calories. Really, just eat more; make a homemade gainer from whole foods: Whole Milk, Oats, Honey, Ice Cream, Whey, Peanut Butter, Fruit; all can be blended up to make a far more nutritious and cheaper gainer than anything you could buy in a tub.

CLA

Spoiler!

CLA is useless, really... Unless you are obese and even then the effects are minimal at best.

Glutamine

Spoiler!

Glutamine is pretty much useless, save your money.

[Zevias]

Why do you suggest reverse cutting as opposed to simply jumping to an estimated caloric intake that would net me 2 months of weight gain a month.
Also, if a person can gain 2 pounds of muscle, shouldn't I be trying to gain more than 2 pounds a month. If everything was perfect, I would put on pure 2 pounds of muscle. But I'm not perfect, so if I gain 2 pounds won't only 1 of it be muscle? Therefore, wouldn't I want be gaining 4 pounds a month to ensure I try and hit those 2 pounds of muscle?

Thanks

[Tyler2106]

Why do you suggest reverse cutting as opposed to simply jumping to an estimated caloric intake that would net me 2 months of weight gain a month.
Also, if a person can gain 2 pounds of muscle, shouldn't I be trying to gain more than 2 pounds a month. If everything was perfect, I would put on pure 2 pounds of muscle. But I'm not perfect, so if I gain 2 pounds won't only 1 of it be muscle? Therefore, wouldn't I want be gaining 4 pounds a month to ensure I try and hit those 2 pounds of muscle?

Thanks

I don't think reverse dieting is necessary in your case. If you weren't tracking your weight loss each week, then I think reverse dieting would be beneficial. If you're accurate with your 1.5-2lbs of weight loss a month, that would mean you're in a 750-1000 calorie a day deficit. So, if you're eating at 1800 calores, you're maintenance would be around 2500-2800. If you're on a proven weight training program, I'd shoot for 2-3 lbs a month of weight gain which is roughly a 300 calorie surplus.

Once you're done with your cut, I'd stay at maintenance for a week or two so your body adapts to the increased calories. Once you have maintained a weight and know if you're at maintenance, bump your calories 300 and monitor weight.

[gbullock32]

Why do you suggest reverse cutting as opposed to simply jumping to an estimated caloric intake that would net me 2 months of weight gain a month.
Also, if a person can gain 2 pounds of muscle, shouldn't I be trying to gain more than 2 pounds a month. If everything was perfect, I would put on pure 2 pounds of muscle. But I'm not perfect, so if I gain 2 pounds won't only 1 of it be muscle? Therefore, wouldn't I want be gaining 4 pounds a month to ensure I try and hit those 2 pounds of muscle?

Thanks

It makes less of a water weight spike, which can make it easier to find actual rate of gain; but it is personal preference.

Gaining 4 pounds would lead to more fat than needed, 2 pounds would allow for a longer and leaner bulk.

[Vpac]

If you intend to gain 3lb per month that is 18lbs in 6 months - you'll just get fat. Even 2lbs a month would be exessive. Aim for 1lb a month and do a nice clean solid bulk for 8-10 months and even if you go slightly over 1lb it should only be 10-12lbs of weight gain.

[Olhausen]

your answer depends completely on how much fat your willing to gain in your buik.

[Znik]

Also, if a person can gain 2 pounds of muscle, shouldn't I be trying to gain more than 2 pounds a month. If everything was perfect, I would put on pure 2 pounds of muscle. But I'm not perfect, so if I gain 2 pounds won't only 1 of it be muscle? Therefore, wouldn't I want be gaining 4 pounds a month to ensure I try and hit those 2 pounds of muscle?

There is a limit to muscle growth (roughly 2lbs/month for newbies) anything above that simply leads to more fat gain as you can't force growth. If you are a beginner then 3lbs should be the maximum rate of gain and preferably more around the 2lbs range.

[Zevias]

I don't think reverse dieting is necessary in your case. If you weren't tracking your weight loss each week, then I think reverse dieting would be beneficial. If you're accurate with your 1.5-2lbs of weight loss a month, that would mean you're in a 750-1000 calorie a day deficit. So, if you're eating at 1800 calores, you're maintenance would be around 2500-2800. If you're on a proven weight training program, I'd shoot for 2-3 lbs a month of weight gain which is roughly a 300 calorie surplus.

Once you're done with your cut, I'd stay at maintenance for a week or two so your body adapts to the increased calories. Once you have maintained a weight and know if you're at maintenance, bump your calories 300 and monitor weight.

It main seem stupid, but I just realized two pounds a month is actually 7000 calories burned/foregone a week. Here I am thinking I am eating in strictly a 500 calorie deficit. I find it hard to believe my maintenance is so high and it would mean I'd need to eat around 2800 calories to gain two pounds a month. That just seems excessive and I don't see how I can eat that much food.

It makes less of a water weight spike, which can make it easier to find actual rate of gain; but it is personal preference.

Gaining 4 pounds would lead to more fat than needed, 2 pounds would allow for a longer and leaner bulk.

Would reverse dieting allow me to adjust to eating so mcuh food? I feel like I have been cutting for so long that I 'forgot' how to eat high calories.


Also, a .5 gain a week would be roughly a 250 surplus correct?

Again, thanks guys. I am really excited to start my first bulk and really see my lifts and strength go up. Just want to do this right.

[gbullock32]

Yes, it could allow you to build back to a more volumous intake more comfortably, or you could just eat more calorie dense foods. ~250 surplus for .5 pounds per week, yes.

[Zevias]

Yes, it could allow you to build back to a more volumous intake more comfortably, or you could just eat more calorie dense foods. ~250 surplus for .5 pounds per week, yes.

And it'sn true if I am losing 2 pounds a week that means I am eating in a 1000 calorie deficit? My maintenance is really 2800? That seems so high

[Tyler2106]

And it'sn true if I am losing 2 pounds a week that means I am eating in a 1000 calorie deficit? My maintenance is really 2800? That seems so high

Yes. I told you that earlier.