My first bulk

[Davidtrains]

So earlier I have made some posts about me cutting (Going from 78kg(171 pounds) to 68kg (150 pounds)). I wanted to get even skinnier before starting bulking but because of the harsh weather and the little calories I need to eat to cut it isn't sustainable as I keep getting sick. I have then decided to bulk through this winter, and cut right before summer starts. From tomorrow I will bulk 4-6 months forward, dependent on how I look and feel.

Stats:
25 years old
68kg (150 pounds)
179cm (5 feet 10.5 inches)


Fierce 5 (With substitutes)

Day A:
Deadlift
Seated Leg Curl Machine
Overhead Press
Lat Pulldown
Situps
Barbell Curl

Day B:
Barbell Squat
Chest Press //Instead of bench press as it doesn't hurt my tennis elbow
Vertical Row
Cable Face Pull
Tricep Pressdown //I am doing a very low weight because I think I have tennis elbow
Barbell Calf Raise

I am thinking of starting with 2300 calories per day, and then add in about 20 calories per month. Of course If I see that I don't gain about 0.450kg(1lbs) per month I will increase or reduce calorie intake.

I am not sure what kind of food I should put into my diet yet, as I have been on a 1600 calorie diet for 4-5 months. I added in 50 grams of rice for example into my dinner but I am not sure how much 50 grams is, and if I will feel too "full" after the dinner. I need to experiment the next few days to find a good balance between "fullness" and hitting the right calorie intake.

Recently (1 week ago) I added in dark chocolate and protein yoghurt into my diet on days where I train to prevent getting sick. I am wondering how healthy it is to eat around 100-150 grams of chocolate every week?

Other than that I am going to get around 150 protein per day, and I will try to balance my Carbs(150-200) and Fat(50-100) intake around these two numbers.

Is there anything I should expect? Anything more I need to know? Or does the plan sound okey?

Best Regards, Me

[1MANU]

TDEE?

"and then add in about 20 calories per month." What?

"I am wondering how healthy it is to eat around 100-150 grams of chocolate every week?" Fine. Put in the context of your entire diet.

I would bulk for at least a year for appreciable gains. Four to six months is nothing.

[TryingBB]

fierce 5 is awesome! I’m on it as well.

1600 sounds too low at your height. You could probably cut at higher calories.

Im 5ft 8inches, 168lbs and I’m cutting at 1800-1950 a day (not 100% strict - I keep a bit flexibility for mental reasons lol) and loosing approx 1lb per week.

Can you share some pics?

I created this thread a few days ago - helped me calm the fuk down and take it easy on my body. https://forum.bodybuilding.com/showt...hp?t=177723781

This is a long term game and slow and easy is the way to go...this don’t mean don’t lift hard. Lift heavy and progress and reset and deload as the program says. But take it easy. Your body will thank you.

Read the thread above that I pasted...

[Davidtrains]

TDEE?

"and then add in about 20 calories per month." What?

"I am wondering how healthy it is to eat around 100-150 grams of chocolate every week?" Fine. Put in the context of your entire diet.

I would bulk for at least a year for appreciable gains. Four to six months is nothing.

It seems like my TDEE is anything between 2000 and 2300 calories, though I am not sure. I don't like that these calculators use "Sedentary", "Lightly Active" etc.

I am not really active except for the 3 times I go to the gym in a week.

Sedentary -> 2015 calories
Lightly Active -> 2309 calories
Moderately Active -> 2602 calories

The idea was that your TDEE increases with 20 calories per 1 kg (2.20462262 lbs) (It seems like anyway, as long as your activity stays the same, though the logic is probably flawed because of increase in muscle mass), and if I am aiming for 1 kg (2.20462262 lbs) per month and I manage to hit that goal I could just add 20 calories every month to keep reaching my 1kg goal every month.

[1MANU]

The idea was that your TDEE increases with 20 calories per 1 kg (2.20462262 lbs) (It seems like anyway, as long as your activity stays the same, though the logic is probably flawed because of increase in muscle mass), and if I am aiming for 1 kg (2.20462262 lbs) per month and I manage to hit that goal I could just add 20 calories every month to keep reaching my 1kg goal every month.

I have never hear of this. Make no sense. Too many other factors to consider.

[Davidtrains]

I have never hear of this. Make no sense. Too many other factors to consider.

After my first, 1 month bulk going into my second month, how do I adjust my calorie intake? What do I do?

[1MANU]

You don't adjust anything until progress (BW) and/or training progress stalls. When you do stall/plateau, I suggest to simply increase daily caloric total by 10-15% and monitor progress.

After one month of bulking, there should be no stall/plateau.

[Davidtrains]

You don't adjust anything until progress (BW) and/or training progress stalls. When you do stall/plateau, I suggest to simply increase daily caloric total by 10-15% and monitor progress.

After one month of bulking, there should be no stall/plateau.

Well, that sounds a lot easier.

Should I reverse diet back up to 2200-2400 calories or should I just jump straight back up there from 1600 calories?

[1MANU]

Yes, I would reverse diet back up so to speak (maybe over the course of 3-4 weeks add couple hundred calories every week) and will allow your body time to adjust to increased calorie intake.

[faithbrah]

I have never hear of this. Make no sense. Too many other factors to consider.

in case OP is wondering what kinds of factors, i'd say one is the error margin when trying to accurately track calories consumed and calories burned. the 20 calories you add? you can easily burn them off without even knowing

and of course all kinds of hormonal balance things, stress levels etc can make your tdee vary by 20 calories

[Davidtrains]

Yes, I would reverse diet back up so to speak (maybe over the course of 3-4 weeks add couple hundred calories every week) and will allow your body time to adjust to increased calorie intake.

Question, so today I decided to try to jump closer to my maximum lift weight because the weight I was lifting was too light. I increased my chest press by 10 kg (22.0462262 pounds), but I couldn't do 5x3 like I was supposed to. I managed to do 5x2, and then 2x2. It made me wonder, what exactly is a "stall"?

I know according to Fierce 5 you are supposed to drop your weight by 15% if you stall but what is a "stall"? How many weeks have to go by when I can't increase my weight is it considered a "stall"?

[1MANU]

Question, so today I decided to try to jump closer to my maximum lift weight because the weight I was lifting was too light. I increased my chest press by 10 kg (22.0462262 pounds), but I couldn't do 5x3 like I was supposed to. I managed to do 5x2, and then 2x2. It made me wonder, what exactly is a "stall"?

I know according to Fierce 5 you are supposed to drop your weight by 15% if you stall but what is a "stall"? How many weeks have to go by when I can't increase my weight is it considered a "stall"?

Can't increase weight for 2-3 weeks then I would consider that a stall.

I don't know what Fierce 5 suggests but I would deload for 4-5 days after every 8-10 weeks of consistent training. Easy for the CNS to get taxed and that's when these stalls occur. Will help avoid injury, keep your joints fresh, and improve longevity for your training.