Thinking of going on a bulk, need advice.

[atcman]

I am 5'8 male, weigh between 140-146lbs. I have cut down from around 160/170 lbs and now since I have ended up with what looks like a skinny-fat physique I want to clean bulk and put some muscle on for 2 months then cut for 2 months. I believe I have lost a good amount of muscle too.

I need advice because the problem is before 2013, november/december 2012 I had a very reduced calorie intake of 1400/1500 calories along with 5/6 days of lifting and cardio everyday burning around 500 or sometimes even 1000 calories each session(I know I was being was stupid) then start of 2013 I increased my intake to 1800 calories then 2000 calories and lift heavy 2/3 days a week and 2 days of cardio for 30/40 minutes burning 400-500 cals each session. I think because of the low calorie intake I have screwed up my metabolism as since 1st jan 2013 I have not lost any weight instead I have maintained it. Also since increasing my intake to 2000 cals I feel more energetic throughout the day and less fatigued(felt like I couldnt even move properly on 1500 calories)

I want to start my bulk in march so should I increase my calorie intake to 2150 for this week then 2300 cals next week and on the 4th of march eat at 2700 calories so I have a 200/300 calorie surplus ?

thanks

[WonderPug]

Very slowly increase caloric intake. For example, increase calories by 50 to 100. Maintain that caloric intake for two week. Then again increase caloric intake by 50 to 100 calories. Continue this process until you're gaining about 0.5 to, at most, 1 pound per week. Continue to monitor weight and adjust accordingly.

[Dujin77]

If you were maintaining on 2000 calories do not jump to 2700. Take it much more slowly, add about 100 cals a week until your gaining about .5 pounds a week. Also, lean bulk for longer than 2 months, I'd shoot for at least 6 to 8 months, maybe even push it to a year of lean bulking, so you can actually gain some size before cutting.

[WonderPug]

Take it much more slowly, add about 100 cals a week until your gaining about .5 pounds a week.

I think he should take it slower, given his history, per my first post.

Also, lean bulk for longer than 2 months, I'd shoot for at least 6 to 8 months, maybe even push it to a year of lean bulking, so you can actually gain some size before cutting.

I agree.

[atcman]

Also I think I am about 15/16% bodyfat even though my calipers say 11/12% because I only have a flat-ish belly if I wake up starved and I can only see an outline of my four abs in perfect lighting. my chest looks like sh*t.

[Dujin77]

I think he should take it slower, given his history, per my first post.

Good point, slower is better in this case.

[atcman]

I think he should take it slower, given his history, per my first post.




I agree.

So should I eat 2050 calories for this week ? I am actually eating 2020 calories (myfitnesspal)

[Dujin77]

Also I think I am about 15/16% bodyfat even though my calipers say 11/12% because I only have a flat-ish belly if I wake up starved and I can only see an outline of my four abs in perfect lighting. my chest looks like sh*t.

Don't worry so much about your bf% right now, just slowly add mass to your body and chisel away to excess later.

[atcman]

If you were maintaining on 2000 calories do not jump to 2700. Take it much more slowly, add about 100 cals a week until your gaining about .5 pounds a week. Also, lean bulk for longer than 2 months, I'd shoot for at least 6 to 8 months, maybe even push it to a year of lean bulking, so you can actually gain some size before cutting.

Would I not be able to gain more muscle mass being almost a novice lifter in two months ? I have only been lifting free weights for 3 months, made a shift from machines to free weights in december and I have never bulked before

[WonderPug]

So should I eat 2050 calories for this week ? I am actually eating 2020 calories (myfitnesspal)

Go another two weeks at 2,000 calories then increase to ~2,050. Take it slowly. Very slowly, given your history.

[atcman]

Go another two weeks at 2,000 calories then increase to ~2,050. Take it slowly. Very slowly, given your history.

but I have been on a 2000 calorie diet for the past 1.5 months, wouldnt that be wasting time because there wont be any result ?

[Dujin77]

Would I not be able to gain more muscle mass being almost a novice lifter in two months ? I have only been lifting free weights for 3 months, made a shift from machines to free weights in december and I have never bulked before

Yes you will gain more muscle as a novice. but lean bulking for 2 months is about ~4 lbs total gain, that is not very much. If you actually want to make a large impact on your overall physique then bulking for a longer period of time is what you want to do.

[atcman]

My current macros are 145g,40g(Protein, Fat) minimum, usually end up eating 160/180g protein because I love my steaks and the fat increases with it, rest of the cals are from carbs like brocolli, sweet potatoes, oats and skimmed milk. To bulk what should I increase, my carbs or protein or fats ?

[WonderPug]

but I have been on a 2000 calorie diet for the past 1.5 months, wouldnt that be wasting time because there wont be any result ?

Then increase to ~2,050 immediately.

Set protein to 0.82 grams per pound of bodyweight, fat to 0.45 grams per pound of bodyweight, with your remaining calories composed from whatever mix of carbs and additional protein and fat you prefer.

Also, take care to ensure micronutrient sufficiency, preferably derived from a diet composed in the (vast) majority from whole and minimally processed foods.

[atcman]

Then increase to ~2,050 immediately.

Set protein to 0.82 grams per pound of bodyweight, fat to 0.45 grams per pound of bodyweight, with your remaining calories composed from whatever mix of carbs and additional protein and fat you prefer.

Also, take care to ensure micronutrient sufficiency, preferably derived from a diet composed in the (vast) majority from whole and minimally processed foods.

isnt it meant to be like 1 g/bodyweight(lbs) for protein ? I eat fruits and veg for micronutrients.

[atcman]

Yes you will gain more muscle as a novice. but lean bulking for 2 months is about ~4 lbs total gain, that is not very much. If you actually want to make a large impact on your overall physique then bulking for a longer period of time is what you want to do.

Okay I think I am going to set my goal to six months first and see how it goes. The only thing I dont want is the fat coming back on my face, I already look somewhat like a kid but losing this much weight has given me a somewhat chiseled look on the face, is there anyway of preventing that from happening again ? I dont want to go back to looking chubby again. Also how much weight gain should I aim for the first six months ? would lean gain be 2lbs*6 = 12 pounds of muscle and little fat ?

Which macronutrient am I meant to increase for bulking ? I have heard carbs help muscle growth...is that true ?

[atcman]

bump

[MikeDavidL]

Firstly, I don't really think you've done any serious damage to your metabolism. 2000 calories is not that low. I would recommend increasing by 100 per week until you start gaining roughly 0.5lbs per week. Sit on those calories until your stalling, then increase further, etc. I think you'll fix any hiccups in your metabolism pretty quickly.

Secondly, if you're really pushing yourself in the gym, don't worry so much about gaining the fat. The weight you'll be gaining will mostly be muscle.

As far as increasing your macros for bulking, most people just increase the carbs. If you've got your protein and fat nailed down (1g Protein/lb of lean body mass and 0.4g Fat/lb of lean body mass) just increase the carbs to bring your calories to where you need them.

Push yourself in the gym, nail down your diet and make sure you get quality rest in between and let your body do the rest. You'll be fine.

All the best!

[atcman]

Firstly, I don't really think you've done any serious damage to your metabolism. 2000 calories is not that low. I would recommend increasing by 100 per week until you start gaining roughly 0.5lbs per week. Sit on those calories until your stalling, then increase further, etc. I think you'll fix any hiccups in your metabolism pretty quickly.

Secondly, if you're really pushing yourself in the gym, don't worry so much about gaining the fat. The weight you'll be gaining will mostly be muscle.

As far as increasing your macros for bulking, most people just increase the carbs. If you've got your protein and fat nailed down (1g Protein/lb of lean body mass and 0.4g Fat/lb of lean body mass) just increase the carbs to bring your calories to where you need them.

Push yourself in the gym, nail down your diet and make sure you get quality rest in between and let your body do the rest. You'll be fine.

All the best!

I doubt it will take long for my metabolism to come back to normal but I do think it is pretty low at the moment considering I am consuming 2000 cals and burning atleast 400/500 cals a day in the gym and the lifting or long walking/running I sometimes do due to an engineering job but I disregard that bit because over the whole week its mostly a desk job, overall I should be losing weight but I have maintained for atleast 1 month so I am going to bulk put on some muscle and cut again at 2000 cals I cant drop down further than 2000 cal I feel like I have no energy.

Can you also advice me on what program I can follow ? The exercises I do over two heavy lifting days are:

-Bench
-Squat
-Deadlift
-Tricep ext
-Bicep Curl
-Leg Press
-Leg curls
-Bent over Rows
-Pull ups
-Overhead Press

these exercises are spread out over 2 days of heavy lifting, 6 reps for 3 sets mostly.

two days are cardio of cycling to and from work

one day is cardio of lifting lighter and running on the treadmill or rarely its an off day due to overtime at work.

Should I increase my reps to have more volume with lighter weights for bulking or can I keep my current workout and just increase my calorie intake ? Should I make my workouts any harder ?

Also is rest really that important ? I can get plenty of rest during the weekend but during the week its difficult, I can only sleep for like 4-5 hours max, have to get up for work really early and travelling alone takes off about 3 hours in total on gym days.

Thank you for your help.

[MikeDavidL]

All Pro's beginner routine, starting strengh or jason's 5x5 would probably suit you well. If you're looking to start a bulk for a while cut out the cardio as much as you can. Riding to work is fine, but don't any that you don't have to. Otherwise you're going to have to mess with your calorie intake a bit to try and offset the cardio.

As far as rep ranges go, generally the lower range 1-6 is strengh training, and 7-12 is more for size. I like to dip a little into both with my routine. Overloading from 15-20 reps on the first set down to 6ish on the final set. As you become more experienced you'll begin to learn how your body feels and reacts to different stimulus. Even different body parts will respond better to different ranges and weight jumps.

All the best!

[atcman]

All Pro's beginner routine, starting strengh or jason's 5x5 would probably suit you well. If you're looking to start a bulk for a while cut out the cardio as much as you can. Riding to work is fine, but don't any that you don't have to. Otherwise you're going to have to mess with your calorie intake a bit to try and offset the cardio.

As far as rep ranges go, generally the lower range 1-6 is strengh training, and 7-12 is more for size. I like to dip a little into both with my routine. Overloading from 15-20 reps on the first set down to 6ish on the final set. As you become more experienced you'll begin to learn how your body feels and reacts to different stimulus. Even different body parts will respond better to different ranges and weight jumps.

All the best!

Thanks for the reply, Is it okay to do a little extra cardio so I can eat more ? :P because once I start my cardio, I can keep going, would this affect my gains even if I am still in a surplus ?

A little bit of both sounds like a good idea, for the 15-20reps, what percentage of one rep max should I look to use ? or should I just pick a weight that I can do 12 reps with and increase until I can do 20 reps on the first set then increase weight ? I will have a look at the workout programmes you posted aswell when I am done from work. Cheers

[vimalancity]

Very slowly increase caloric intake. For example, increase calories by 50 to 100. Maintain that caloric intake for two week. Then again increase caloric intake by 50 to 100 calories. Continue this process until you're gaining about 0.5 to, at most, 1 pound per week. Continue to monitor weight and adjust accordingly.

Agreeing with this. Reverse diet slowly to get your leptin levels back to normal (slow increases) as well up upping your metabolism effectively. One good example would be to add 25g of carbs every three/five days or each week. This should do the trick.