PDA

View Full Version : Need advice, help! First calculated bulk



VegeShred
11-29-2013, 10:48 AM
So I have decided to do a bulk during the winter months. Stats are currently 5'7, 168lbs (morning) ~18-20% bf (by eye).

My bodyfat is pretty evenly distributed and I'm not scared to gain a little more as I will have all the time in the world to cut going forward. I just want to get bigger/stronger until im comfortable with dieting down for several months.

In saying that, this is my first time really paying attention to actual caloric intake. Baseline that I have calculated goes as follows...

1g per lb bw protein
2g per lb bw carb
1g per 3 lbs bw fat
---------------------------------------------
That gives me 2520 cals on a bulking diet.

Seems like a pretty low baseline to me for a bulking diet. I know I wont know until i try for 2 or so weeks, see gains or losses. But... should I look to increase my baseline to be safe? add additional healthy carbs?

I will be working out 5x lifting heavy, low rep range, compound centric + 2-3 cardio sessions. 45min-60min lifting sessions.

Any thoughts would be appreciated. Thanks!

cls91
11-29-2013, 10:54 AM
Base your protein and fat intake on the recommendations from the Sticky threads at the top of this forum.

Protein --> .82g/lbs
Fat --> .45g/lbs

Those are minimums, its OK to go over, and the rest of your calories can be either fat, protein, or carbs, your choice.

2,500 seems a bit low, but whatever you decide to start with, monitor your weight and add 100 calories weekly until you are gaining at your desired rate (I would recommend .5lbs per week).

VegeShred
11-29-2013, 11:12 AM
Given you also feel this is a low #. Should I aim for 2700? 3000?.


Base your protein and fat intake on the recommendations from the Sticky threads at the top of this forum.

Protein --> .82g/lbs
Fat --> .45g/lbs

Those are minimums, its OK to go over, and the rest of your calories can be either fat, protein, or carbs, your choice.

2,500 seems a bit low, but whatever you decide to start with, monitor your weight and add 100 calories weekly until you are gaining at your desired rate (I would recommend .5lbs per week).

VegeShred
11-29-2013, 05:11 PM
Bump*

cumminslifter
11-29-2013, 06:49 PM
Given you also feel this is a low #. Should I aim for 2700? 3000?.10-20% above TDEE. 2-4 pounds a month

VegeShred
11-30-2013, 05:27 AM
10-20% above TDEE. 2-4 pounds a month

Recap... Age:26 Height:5'7 Weight:168lbs.
Lifting 5x per week (45-60min sessions) (2-3 cardio sessions - HIIT 20mins) - I inputted 6x per week exercise into IIFYM (not sure if I should use lower # of days)
-------------------------------
IIFYM indicates a TDEE of ~2564

Textbook bulking (10% more cals) would = 2820
Aggresive bulking (15% moer cals) would = 2950
As indicated by cumminslifter as upper range (20% more cals) would = 3076

Previous bulking calc of... 1g per lb bw protein, 2g per lb bw carb, 1g per 3 lbs bw fat gave me 2520

Still looking for the best place to start this bulk. Based off your experience and info listed above what would be the most efficient place to start?

sa7soon
11-30-2013, 05:54 AM
Recap... Age:26 Height:5'7 Weight:168lbs.
Lifting 5x per week (45-60min sessions) (2-3 cardio sessions - HIIT 20mins) - I inputted 6x per week exercise into IIFYM (not sure if I should use lower # of days)
-------------------------------
IIFYM indicates a TDEE of ~2564

Textbook bulking (10% more cals) would = 2820
Aggresive bulking (15% moer cals) would = 2950
As indicated by cumminslifter as upper range (20% more cals) would = 3076

Previous bulking calc of... 1g per lb bw protein, 2g per lb bw carb, 1g per 3 lbs bw fat gave me 2520

Still looking for the best place to start this bulk. Based off your experience and info listed above what would be the most efficient place to start?

I'm unfamiliar with the IIFYM calculator, but IME online calculators are fairly inaccurate. Read this (http://forum.bodybuilding.com/showthread.php?t=156380183) to calculate your TDEE, use the Katch McArdle formula.

nrbreit
11-30-2013, 05:57 AM
2,500 seems a bit low. I did a bulk from 165 (12% BF) last year using 3,000 cals and got approx. 1 lb. per week over 15 weeks. I had to increase to 3,200-3,300 as I approached 180.

C-Los
11-30-2013, 05:58 AM
Too fat to bulk....

Improved hormones like increased insulin sensitivity the leaner you are....will be better for results.

Follix
11-30-2013, 06:20 AM
At your weight I doubt you can call 2520 cals a bulk... That is what I was bulking on at 130lbs and my metabolism is very average.

That being said you are a bit on the fat side to start bulking... What are your lifts? Sometime it's the best indicator to know if you are ready to cut...

VegeShred
11-30-2013, 07:13 AM
I understand that I may not be in the ideal range to bulk (18-20% BF) but in saying that I have no major deadlines. I can cut for months on end at this point and am willing to do so.

My lifts are a bit foggy as I have jus recently been hitting heavy compounds. I still feel like I can improve on these lifts, gain a bit more size and then cut. Im thinking an 8 week cycle of bulking (4-8 more lbs) then a long long cutting period. But have been recently hitting...

Squat 280 @5RM
Deadlift 310 @5RM
BBell Row 200 @5RM
Bench 170 @6RM (This # is definitely not representative... I can push more, no spot has forced me to use lower weight)


At your weight I doubt you can call 2520 cals a bulk... That is what I was bulking on at 130lbs and my metabolism is very average.

That being said you are a bit on the fat side to start bulking... What are your lifts? Sometime it's the best indicator to know if you are ready to cut...

VegeShred
11-30-2013, 07:20 AM
I have ordered a fat caliper (will arrive Mon) and will have a more accurate BF %. But as I was saying earlier... by eye i am 18-20%.


Too fat to bulk....

Improved hormones like increased insulin sensitivity the leaner you are....will be better for results.

VegeShred
11-30-2013, 07:30 AM
I have a sedentary job, seated 8hours + for the most part aside from my activity. But I agree, I feel like 3000cals would be a much better starting point to see if i can average .5-1lb per week. Im planning to bulk for 8 weeks. Then let the cutting begin...


2,500 seems a bit low. I did a bulk from 165 (12% BF) last year using 3,000 cals and got approx. 1 lb. per week over 15 weeks. I had to increase to 3,200-3,300 as I approached 180.

sa7soon
11-30-2013, 08:12 AM
2,500 seems a bit low, but whatever you decide to start with, monitor your weight and add 100 calories weekly until you are gaining at your desired rate (I would recommend .5lbs per week).

^Bold.


2,500 seems a bit low. I did a bulk from 165 (12% BF) last year using 3,000 cals and got approx. 1 lb. per week over 15 weeks. I had to increase to 3,200-3,300 as I approached 180.

^Bold.


I'm unfamiliar with the IIFYM calculator, but IME online calculators are fairly inaccurate. Read this (http://forum.bodybuilding.com/showthread.php?t=156380183) to calculate your TDEE, use the Katch McArdle formula.

^This.


10-20% above TDEE. 2-4 pounds a month

^This.


OP, don't set an arbitrary number for your cal intake. Calculate your TDEE as I suggested in the above quote, and eat 10-20% above your TDEE as cumminslifter recommended..

VegeShred
11-30-2013, 08:54 AM
Why do you feel this formula is king? Not disagreeing jus wondering. Will recieve fat caliper in a couple days or so. Only then will I be able to accurately use this method.

**BMR = 370 + (21.6 x LBM) Where LBM = [total weight (kg) x (100 - bodyfat %)]/100


^Bold.



^Bold.



^This.



^This.


OP, don't set an arbitrary number for your cal intake. Calculate your TDEE as I suggested in the above quote, and eat 10-20% above your TDEE as cumminslifter recommended..

Follix
11-30-2013, 09:00 AM
Squat 280 @5RM
Deadlift 310 @5RM
BBell Row 200 @5RM
Bench 170 @6RM

Maybe keep bulking a bit but you are near of a decent cutting entree point.

sa7soon
11-30-2013, 09:03 AM
Why do you feel this formula is king? Not disagreeing jus wondering. Will recieve fat caliper in a couple days or so. Only then will I be able to accurately use this method.

**BMR = 370 + (21.6 x LBM) Where LBM = [total weight (kg) x (100 - bodyfat %)]/100

If you have a decent guess what your bodyfat is, this formula is the most accurate. However it is still only an estimation, you have to monitor weight fluctuations and adjust accordingly. That being said, it's still much better than throwing random numbers around...

EDIT: Make sure the measurements are taken by someone experienced with calipers, as one of their major flaws is human error..

VegeShred
11-30-2013, 09:35 AM
Maybe keep bulking a bit but you are near of a decent cutting entree point.

I will be training in the AM starved + using creatine + clean bulk. So my gains should be swift and significant with minimal fat gain. The next 8 weeks is the timeframe plan and then the start of the long cut (I understand it will be)... but yes with the right weight moving around I feel like my size will be much more appealing.

VegeShred
11-30-2013, 09:36 AM
If you have a decent guess what your bodyfat is, this formula is the most accurate. However it is still only an estimation, you have to monitor weight fluctuations and adjust accordingly. That being said, it's still much better than throwing random numbers around...

EDIT: Make sure the measurements are taken by someone experienced with calipers, as one of their major flaws is human error..

Ok in here may lye a problem. I do not know of anyone extremely experienced with measuring with calipers. But hopefully it will offer a good starting point.

Also... I'm not sure if my calculations are right, but I am getting 1686 BMR for a 168lb 20% subject. This seems wrong. Are you able to provide a full example of this formula of 168lb at 20%?

VegeShred
11-30-2013, 11:16 AM
bump*

cumminslifter
11-30-2013, 12:07 PM
bump*use the stickies