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  1. #1
    Registered User ElayneTrakand's Avatar
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    Since you can only build 1-2 pounds of muscle per month....

    Since you can only build 1-2 pounds of muscle per month wouldn't it be better to eat the correct amount of calories to only gain 1-2 pounds per month, not including water weight, on a bulk? And if you lift heavy during that time can you be guaranteed that the 1-2 pounds will be all muscle? Here is an article I was reading regarding this subject: http://www.t-nation.com/readArticle.do?id=1268956 . The article talks about how you should try to stay at 10% BF year round and you will be bulking year round instead of spending time on cutting which is time spent not bulking. Thoughts?
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  2. #2
    Mod Hated My Prev Title b.spencer's Avatar
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    Originally Posted by ElayneTrakand View Post
    Since you can only build 1-2 pounds of muscle per month wouldn't it be better to eat the correct amount of calories to only gain 1-2 pounds per month, not including water weight, on a bulk? And if you lift heavy during that time can you be guaranteed that the 1-2 pounds will be all muscle? Here is an article I was reading regarding this subject: http://www.t-nation.com/readArticle.do?id=1268956 . The article talks about how you should try to stay at 10% BF year round and you will be bulking year round instead of spending time on cutting which is time spent not bulking. Thoughts?
    I personally try to stick to clean bulking, I have seen great results with it, even losing fat mass as I gain lean mass (drop in both BF% and absolute fat weight). It does take longer to get "big" but I have time. Other guys swear by faster gains, and some use other means to gain more than that amount of muscle. But, to each his own.
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    Registered User Rocky025's Avatar
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    Originally Posted by ElayneTrakand View Post
    Since you can only build 1-2 pounds of muscle per month wouldn't it be better to eat the correct amount of calories to only gain 1-2 pounds per month, not including water weight, on a bulk? And if you lift heavy during that time can you be guaranteed that the 1-2 pounds will be all muscle? Here is an article I was reading regarding this subject: http://www.t-nation.com/readArticle.do?id=1268956 . The article talks about how you should try to stay at 10% BF year round and you will be bulking year round instead of spending time on cutting which is time spent not bulking. Thoughts?
    yup..i read that in February...now im fixing my problem of my huge bulk which was not the best! 20lbs muscle + 10lbs fat lol!

    i plan to cut to 8% BF then clean bulk gaining 1lbs a month and never gain that unnecessary fat!

    and that article is the best BB article ever...tells the truth!
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  4. #4
    Registered User ElayneTrakand's Avatar
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    Originally Posted by b.spencer View Post
    I personally try to stick to clean bulking, I have seen great results with it, even losing fat mass as I gain lean mass (drop in both BF% and absolute fat weight). It does take longer to get "big" but I have time. Other guys swear by faster gains, and some use other means to gain more than that amount of muscle. But, to each his own.
    This isn't a question of clean bulking or not.
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    Registered User Nutir's Avatar
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    I totally agree with that article. Some people might have an "easy" time losing fat but I don't.
    So, once I'm done with my cut I'm going on a really slow bulk, possibly a keto bulk, and try to stay at the same level of leaness.
    I never quite understood people who use the word "bulk" to justify extreme over eating.. (this does not really apply to hard gainers who need an insane amount of calories)
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    Bulking is an excuse to overeat for a while before you go back to clean eating. To most clean eating is another word for "diet" in which its not. Ive actually noticed that now that im eating clean i can actually eat much more and still cut fat at a fast rate.
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    Registered User ElayneTrakand's Avatar
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    But if you only gain 1 or 2 pounds not including water weight, will it be guaranteed to be all muscle? I can understand if you gain 10 pounds per month you are more likely to have gained 1 or 2 pounds of muscle even if you also gained 8 or 9 pounds of fat.
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  8. #8
    My pronouns are bro/brah Tommy W.'s Avatar
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    I don't know if it was covered or not but a lot of guys take in WAY too much protein thinking that it will build muscle faster. It just turns into fat like anythig else that's eaten in excess of what your body needs.

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  9. #9
    RSJRV99RSJRV99RSJRV99RSJR rsjrv99's Avatar
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    Try getting 4000+ calories eating clean, it's pretty damn hard in my opinion. I mean, it's completely possible, just eating a little dirty and gaining some more fat is much easier, especially for me since I don't have the time to cook 6 clean meals every day! But as long as you don't go overboard with eating dirty then there shouldn't be a problem. big muscle 19 on his bulk gained lots of fat, but when he cut down you can tell it was well worth it! Bladen also had this logic, but for many reasons i'm not going to use him as a very good example.
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  10. #10
    Registered User ElayneTrakand's Avatar
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    Originally Posted by rsjrv99 View Post
    Try getting 4000+ calories eating clean, it's pretty damn hard in my opinion. I mean, it's completely possible, just eating a little dirty and gaining some more fat is much easier, especially for me since I don't have the time to cook 6 clean meals every day! But as long as you don't go overboard with eating dirty then there shouldn't be a problem. big muscle 19 on his bulk gained lots of fat, but when he cut down you can tell it was well worth it! Bladen also had this logic, but for many reasons i'm not going to use him as a very good example.
    Again this thread and this article is not about eating clean or not. The article is just saying don't over eat because you can't gain that much muscle any ways.
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  11. #11
    RSJRV99RSJRV99RSJRV99RSJR rsjrv99's Avatar
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    Originally Posted by ElayneTrakand View Post
    Again this thread and this article is not about eating clean or not. The article is just saying don't over eat because you can't gain that much muscle any ways.
    But would you rather overeat and gain the maximum amount of muscle possible with some fat gain, or undereat and not gain as much muscle as you could have?
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  12. #12
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    Originally Posted by rsjrv99 View Post
    Try getting 4000+ calories eating clean, it's pretty damn hard in my opinion.
    You ain't lieing there brah! I normally eat 4800-5200 calories a day, I try to stay clean as possible, but sometimes I have to mix it up.
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    Originally Posted by rsjrv99 View Post
    But would you rather overeat and gain the maximum amount of muscle possible with some fat gain, or undereat and not gain as much muscle as you could have?
    That's the entire point - do you need to gain fat in order to maximize muscle gain?
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    Phreeky Phreek's Avatar
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    Originally Posted by ElayneTrakand View Post
    That's the entire point - do you need to gain fat in order to maximize muscle gain?
    A reasonable amount. I wouldn't let myself gain more than 4-5% bf in an 8-9 month bulk.
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    Registered User ElayneTrakand's Avatar
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    I don't get it - does fat help you lift heavier weights or something?
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    Originally Posted by ElayneTrakand View Post
    But if you only gain 1 or 2 pounds not including water weight, will it be guaranteed to be all muscle? I can understand if you gain 10 pounds per month you are more likely to have gained 1 or 2 pounds of muscle even if you also gained 8 or 9 pounds of fat.

    1 to 2 lb a month is for people who are already at a high level of training, not everyone is at that level. A noob only shooting for 1-2 lb a month is missing out. Say if you gain 1lb a week and at the end of 4 weeks you've gained 3 lb of muscle and 1 lb of fat (ideal.. ) that would only be an ever so slight body fat increase, like a fraction of a percent for someone my size.
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    Registered User Jules Verne's Avatar
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    If you are gaining weight (well eating at a calorie surplus to be precise) some will always be muscle (even if you don't lift) and some will be fat.

    the slower you gain, while lifting, the less will be fat, but then you limit the amount of muscle you can gain.

    So it depends on your goals. For any one person there will be a point of diminishing returns where most of the extra weight gained will be fat. It's not an all-or-nothing deal, but a spectrum of muscle vs. fat gain. Finding the balance for you and your goals is the key.
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    that was an awsome article.

    After dieting for 12 months to get lean, I'm finally, after 7+ years of lifting, done with bulking and gaining bodyfat.

    The article really somes it up best, if you keep your bodyfat around 10% year round, you only end up having to diet for 1 month out of the year, leaving you 11 months of muslce building, which leads to more muscle with less time off dieting in a caloric deficit.

    The point made in the article is that you aren't gaining more muscle just because you're eating a **** load of food because a natural lifter can only add so much to begin with.
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    Got lots of mixed opinions here....hmmm what to do what to do.
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    After I trim up and get a cut 6 pack, theres no way I want to go back to being fat again. I would probably keep everything the same (training, cardio) and add 500 clean calories to my diet, mostly protein. Slow and steady, just like cutting. That's how I plan on doing it at least.
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    Originally Posted by b.spencer View Post
    I personally try to stick to clean bulking, I have seen great results with it, even losing fat mass as I gain lean mass (drop in both BF% and absolute fat weight). It does take longer to get "big" but I have time. Other guys swear by faster gains, and some use other means to gain more than that amount of muscle. But, to each his own.
    I don't believe it one bit. Why are people out there on 12-15 week bulks are not expecting only to gain 4lbs of muscle (muscle weighs more than fat). Come on now don't believe everything out there. Say for instance the abs zapper thing - I sit in a chair while current is pumped into my abs which in turn tighten them.. Did you buy that? Then why even buy/consider this?

    It's hard for even athletes to gain a 1lb of muscle a week but in 2 weeks how is that not possible? If you lift heavy for a week or so and go back to those lifts the later why can you do more? minus the steroids ha you've gained some control, some core, some muscle. May not be a pound but it's something.

    Article fails in my book.
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    I think a distinction should be made between those just starting out and those who have been at it for years.

    Those just starting out can expect to gain many pounds of muscle a month, just how many is up for debate, genetics, diet, exercise, and rest. However, if you're pretty muscular already, chances are you'd be limited to just a couple of pounds a month, as your body is used to the exercises, the food intake, and it's just that much more difficult to make the extra tissue.

    The perfect analogy is like that of a car. It doesn't take much work for a car to get to 50 mph, but it takes a bit to get to 100 mph. Over 200 mph, however, it takes A LOT more work for every single MPH over, due to aerodynamics and other interesting things.
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    RSJRV99RSJRV99RSJRV99RSJR rsjrv99's Avatar
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    I'm not quite sure what you're asking then
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    love that article repped.
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    Originally Posted by mike_d View Post
    After I trim up and get a cut 6 pack, theres no way I want to go back to being fat again. I would probably keep everything the same (training, cardio) and add 500 clean calories to my diet, mostly protein. Slow and steady, just like cutting. That's how I plan on doing it at least.
    You say that now but after the six pack then what? You will find different motivation I would suspect. Plus...who wants just a six pack - you need a big chest and some guns to go with it. Just sayin...
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    Originally Posted by The Arabic View Post
    I don't believe it one bit. Why are people out there on 12-15 week bulks are not expecting only to gain 4lbs of muscle (muscle weighs more than fat). Come on now don't believe everything out there. Say for instance the abs zapper thing - I sit in a chair while current is pumped into my abs which in turn tighten them.. Did you buy that? Then why even buy/consider this?

    It's hard for even athletes to gain a 1lb of muscle a week but in 2 weeks how is that not possible? If you lift heavy for a week or so and go back to those lifts the later why can you do more? minus the steroids ha you've gained some control, some core, some muscle. May not be a pound but it's something.

    Article fails in my book.
    I read your post twice and I'm not following you. I think the article is good, and you have a different opinion which is fine. . . . I'm just not following the logic of your post??
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    Originally Posted by ArchDukeOfTops View Post
    I read your post twice and I'm not following you. I think the article is good, and you have a different opinion which is fine. . . . I'm just not following the logic of your post??
    Yeah it sounds like he is agreeing with the article and then calling it BS.
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    Aesthetics are one thing being big is another. If you want your arms as big as the average mans chest. Eat like a champ, however, if you want a 32 inch waste and not be a professional body builder watch how much you eat daily. I agree with the article. Staying lean and making gains beats losing energy and ability from cutting.


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