How long to bulk?

[Kouklasou]

When trying to add some weight, not really set on a particular number, how long, typically should I stick to my increase in calories? Is it just until I am comfortable with my size or have you guys noticed a set time works best? ex. 1 week, 2 weeks?
At that point I would just re-weigh then recalculate cals./day needed to maintain?

[bouncingpuka]

Originally Posted by Kouklasou

When trying to add some weight, not really set on a particular number, how long, typically should I stick to my increase in calories? Is it just until I am comfortable with my size or have you guys noticed a set time works best? ex. 1 week, 2 weeks?
At that point I would just re-weigh then recalculate cals./day needed to maintain?

Noooooooooooooo..........
One to two weeks is no time at all for your metabolism to understand what's going on.....if you change a plan, stick to it at LEAST for a month to see if it is working for you....one week intervals and you'll be spinning your wheels, believe me :-) And a bulk is not a weekly activity, it is a process of adding muscle and mass (and fat) which takes tiiiiiiiiiiiiime.....I've been bulking since March!! So, that's more than six months.... ;-)

[freebirdmac]

I'd do it for at least 3-4 months. Making adjustments around every 4-6 weeks or so if needed. This go around I'm bulking for a year.

[KC5280]

THANK you for asking this question. I've been wondering it myself. I've been at it for 4 weeks now... Got a while to go!

[Kouklasou]

Holy Molars!! haha! had no clue. I just thought I'd start looking too fluffy but I guess that is where I will tweak the diet or add cardio, right?
Thank you ladies

[kimm4]

It takes years for women to add quality muscle. The idea is to do a slow, clean bulk (meaning keeping calories slightly above maintenance works best.) I would aim for 4-6 months and monitor the fat gains. If you feel you're adding weight to fast than you slightly cut back on your calories.

I'm on my 2nd year of a clean bulk and have managed to keep pretty lean along the way.

[pt1214]

Originally Posted by freebirdmac

I'd do it for at least 3-4 months. Making adjustments around every 4-6 weeks or so if needed. This go around I'm bulking for a year.

My apologies if this is a question that has been addressed time and time again but what macros do people generally follow when trying to do a clean bulk? I know it varies from person to person but just trying to get a general sense.

Thanks!

[Jackhouseson]

Bulk until your happy with your size. Just don't get carried away, dirty bulk and just get fat. Too many people do that now a days.

[bouncingpuka]

Originally Posted by pt1214

My apologies if this is a question that has been addressed time and time again but what macros do people generally follow when trying to do a clean bulk? I know it varies from person to person but just trying to get a general sense.

Thanks!

During my bulk I have been following a 40 30 30 , and that works wonders for me in terms of energy levels, appetite and satiety :-)

[freebirdmac]

Originally Posted by pt1214

My apologies if this is a question that has been addressed time and time again but what macros do people generally follow when trying to do a clean bulk? I know it varies from person to person but just trying to get a general sense.

Thanks!

40/30/30 for me as well. Occasionally, when my body says it needs it, I'll have a higher carb day.

[pt1214]

Originally Posted by freebirdmac

40/30/30 for me as well. Occasionally, when my body says it needs it, I'll have a higher carb day.

Thanks to you both freebirdmac and bouncing...I'm trying to work through this to see what is the most effective and REALLY appreciate the input from those that have had success! I'm still trying to up my calories (still at around 1700 - 1800) but keep the macros right.

[IronMom]

Originally Posted by Kouklasou

When trying to add some weight, not really set on a particular number, how long, typically should I stick to my increase in calories? Is it just until I am comfortable with my size or have you guys noticed a set time works best? ex. 1 week, 2 weeks?
At that point I would just re-weigh then recalculate cals./day needed to maintain?

As long as you can stand it, the longer the better. A year, two years would be ideal. IF and I stress IF you can stand the fat. I can handle a bulk for as long as 6 months before it starts to affect my ego but can stick it out up to a year. Keep in mind, once you gain the "weight" then cut the "fat" off, you are left with only a few pounds of actual muscle in a 6 month period of time. Women "typically" have a more difficult time putting on very much muscle where men can usually double the success. So for 6 mo, you could see 2 pounds of muscle if you're lucky. Be careful not to burn it off in the cutting phase. HTH

[gobbles23]

Originally Posted by freebirdmac

40/30/30 for me as well. Occasionally, when my body says it needs it, I'll have a higher carb day.

40/30/30.....Carbs/Protein/Fats or Protein/Carbs/fats???

[freebirdmac]

Originally Posted by gobbles23

40/30/30.....Carbs/Protein/Fats or Protein/Carbs/fats???

protein/carbs/fats

[princessTiffany]

Originally Posted by pt1214

My apologies if this is a question that has been addressed time and time again but what macros do people generally follow when trying to do a clean bulk? I know it varies from person to person but just trying to get a general sense.

Thanks!

If someone is an ectomorph (high metabolism, hard to gain any kind of weight) they might want to use 25p/50c/25f because since their caloric intake will need to be higher when compared to mesomorphs or endomorphs there's NO way the body will absorb all the protein at 40/30/30. Also, for metabolism the bulk (pun!) of the diet should be focused on carbs.

[gobbles23]

Originally Posted by freebirdmac

protein/carbs/fats

I would like to try this. Thanks

[kimm4]

Originally Posted by princessTiffany

If someone is an ectomorph (high metabolism, hard to gain any kind of weight) they might want to use 25p/50c/25f because since their caloric intake will need to be higher when compared to mesomorphs or endomorphs there's NO way the body will absorb all the protein at 40/30/30. Also, for metabolism the bulk (pun!) of the diet should be focused on carbs.

Protein is crucial for gaining and retaining lean muscle. They should absolutely eat more protein and a 40/30/30 plan would be fine for an ecto.

[princessTiffany]

Originally Posted by kimm4

Protein is crucial for gaining and retaining lean muscle. They should absolutely eat more protein and a 40/30/30 plan would be fine for an ecto.

I know but 40/30/30 doesn't work for me. I was trying to present another option since everyone says 40/30/30 but it might not work for everybody.

Especially if they are eating calories above 15 times their bodyweight which causes the percentage of protein to balloon to an un-doable number.

Right now, I eat about 2200-2400 calories a day. At 25/50/25 it's 150g of protein, 300g of carbs and 67 grams of fat. I'm still getting a lot of protein for my size.

On my way to learning how to eat I thought about using 2150 at 40/30/30 so that would be 215g of protein, 161g of carbs and 71g of fat. I couldn't do it. So I used 25/50/25 on that number.

I prefer 25/50/25 because I know I'd never be able to absorb that much protein and it'd just come out the back end. (This might be tmi but I prefer the green poop over the excess protein poop)

I'd tried 1600 calories at 40/30/30 for most of this year and it left me hungry (now I know I was creating a deficit thanks to this site and smart posters like you) so I started going balls out (for me) when it came to calories. It's just easier for me this way. Not saying it's what all ectos should do but for me this does it.

I'm also kind of active besides going to the gym. I've only been on 2400 for two weeks but I'm not hungry and I have a lot more energy. I'm still skinny too so I'm an extreme case of ecto.

[aznprincess]

this is an aside to this thread...if you bulk for 6mos and gain 2lbs of muscle, how may pounds might that be overall. in other words, what's the percentage of muscle to fat gained during a clean bulk.

also...2lbs of muscle, man that sounds discouraging 0_o i would be PISSED if i burned it all off during a cut. OMG.

[kimm4]

Originally Posted by princessTiffany

I know but 40/30/30 doesn't work for me. I was trying to present another option since everyone says 40/30/30 but it might not work for everybody.

Especially if they are eating calories above 15 times their bodyweight which causes the percentage of protein to balloon to an un-doable number.

Right now, I eat about 2200-2400 calories a day. At 25/50/25 it's 150g of protein, 300g of carbs and 67 grams of fat. I'm still getting a lot of protein for my size.

On my way to learning how to eat I thought about using 2150 at 40/30/30 so that would be 215g of protein, 161g of carbs and 71g of fat. I couldn't do it. So I used 25/50/25 on that number.

I prefer 25/50/25 because I know I'd never be able to absorb that much protein and it'd just come out the back end. (This might be tmi but I prefer the green poop over the excess protein poop)

I'd tried 1600 calories at 40/30/30 for most of this year and it left me hungry (now I know I was creating a deficit thanks to this site and smart posters like you) so I started going balls out (for me) when it came to calories. It's just easier for me this way. Not saying it's what all ectos should do but for me this does it.

I'm also kind of active besides going to the gym. I've only been on 2400 for two weeks but I'm not hungry and I have a lot more energy. I'm still skinny too so I'm an extreme case of ecto.

You're not an extreme case of ecto...you're 4'10" and have a small frame. Tad under yes, but not by much.

Sure there are tons of macro breakdowns to use. You have to find what works best for you. In the case of a bulk a person is going to be eating a lot more food than the norm.

So when it comes to those extra calories, I'll take more protein above everything else...

[Walk2liv]

Okay, is bulking even neccessary? I just don't get it. why can't you just eat maintenance or just below and gain muscle? I'm sure you can, but I guess bulking is a way to speed the muscle gaining process up?

I mean, can you still gain mass without bulking? Like a good amount -- aka, inches in the bicep

[Miranda]

Originally Posted by Walk2liv

why can't you just eat maintenance or just below and gain muscle?

because you can't make something out of nothing.

[bouncingpuka]

Originally Posted by Miranda

because you can't make something out of nothing.

^^^This^^^ you need the bricks before you can build a house

[freebirdmac]

Originally Posted by Walk2liv

Okay, is bulking even neccessary? I just don't get it. why can't you just eat maintenance or just below and gain muscle? I'm sure you can, but I guess bulking is a way to speed the muscle gaining process up?

I mean, can you still gain mass without bulking? Like a good amount -- aka, inches in the bicep

You can gain muscle that way, but bulking allows you to maximize those gains. If you're eating at or below maintenance you will, at times, not be getting enough food for optimal growth. While it takes 3500 cals to create a pound a fat, it takes about 1700 cals to create a pound of muscle. If your body needs more than you're eating and it's not there, neither will the gains. You do not have to bulk and blow up like a balloon. But you would like to be eating in excess. Accepting some fat gains. It's the most efficient means of muscle gain.

[Walk2liv]

Originally Posted by freebirdmac

You can gain muscle that way, but bulking allows you to maximize those gains. If you're eating at or below maintenance you will, at times, not be getting enough food for optimal growth. While it takes 3500 cals to create a pound a fat, it takes about 1700 cals to create a pound of muscle. If your body needs more than you're eating and it's not there, neither will the gains. You do not have to bulk and blow up like a balloon. But you would like to be eating in excess. Accepting some fat gains. It's the most efficient means of muscle gain.

Thanks for that clear and concise response. what you said makes sense and I did not realize it takes 1700 calories to make a pound of muscle. I heard you only have to go 500 over maintenance to gain muscle for a bulk.. is that true?

[freebirdmac]

Originally Posted by Walk2liv

Thanks for that clear and concise response. what you said makes sense and I did not realize it takes 1700 calories to make a pound of muscle. I heard you only have to go 500 over maintenance to gain muscle for a bulk.. is that true?

I'd start at 100-200 over maintenance. Give it a good 6-8 weeks and assess your results. Some can eat more as their bodies partition cals very well and genetics plus your workout routine come into play. You wouldn't want to go under 100, but you may need to go above 200. The shorter your bulk, the more you can eat. If you're bulking for 6+ months I'd be more conservative. Expect phases where you thin you're gaining too much fat and others where you're not. Muscle gains just aren't linear and it's impossible to micromanage the diet to keep fat gains at zero.

[Walk2liv]

Originally Posted by freebirdmac

I'd start at 100-200 over maintenance. Give it a good 6-8 weeks and assess your results. Some can eat more as their bodies partition cals very well and genetics plus your workout routine come into play. You wouldn't want to go under 100, but you may need to go above 200. The shorter your bulk, the more you can eat. If you're bulking for 6+ months I'd be more conservative. Expect phases where you thin you're gaining too much fat and others where you're not. Muscle gains just aren't linear and it's impossible to micromanage the diet to keep fat gains at zero.

By eating 100-200+ over, will you really start seeing some good gains? I understand everyones body is different and some build muscle quicker than others. Do you/have you bulked?

[freebirdmac]

Originally Posted by Walk2liv

By eating 100-200+ over, will you really start seeing some good gains? I understand everyones body is different and some build muscle quicker than others. Do you/have you bulked?

Yep. This is my 3rd and longest time bulking. It takes me about 5-6 weeks to really see results but I feel the effects of the extra cals almost immediately. Muscle gains take time. You've got to have patience.