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Weight
Started lean bulking & weight increased nearly 1kg after a day going from 1400Kcal to 2300Kcal and the following days I have been eating 2300Kcal consistently and my weight is going back down.
Is my weight meant to be increase more due to water & glycogen or leveling out and staying around 72KG? Would the data below suggest Im maintaining my weight or losing?
My 2 weeks of data:
- 71KG
- 71.9KG
- 71.8KG
- 71.6KG
- 72.1KG
- 71.5KG
- 71.1KG
- 71.3KG
- 71.7KG
- 71.2KG
- 71.5KG
- 71.5KG
- 71.4KG
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I find it hard to believe you're bulking at 2300 calories. That is what I cut at. How tall are you? Yes water and glycogen increase initially on a bulk but your variation can easily be from a high sodium the meal before. I would up your calories a bit and track for the next 3 weeks every single day and then do a rolling average to see how much you're gaining
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[QUOTE=safcpaul;1622483891]I find it hard to believe you're bulking at 2300 calories. That is what I cut at. How tall are you? Yes water and glycogen increase initially on a bulk but your variation can easily be from a high sodium the meal before. I would up your calories a bit and track for the next 3 weeks every single day and then do a rolling average to see how much you're gaining[/QUOTE]
Im 5"11 @ 71KG.
I've come off a 6 month cut & wanted to start at 2300Kcal and track and adjust until Im gaining 0.2KG a week but difficult to see when weight fluctuates & also due to gyms being closed I wanted to wait till they open and bump calories up 100Kcal to 2400Kcal.
Also I was losing 0.9KG a week on 1400Kcal which suggests my maintenance was around 2300/ 2400Kcal but towards the end of the cut, weight was fluctuating alot and lost track. So wasnt sure of my new maintenance as I had lost 10kg.
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[QUOTE=Cautious1;1622484001]Im 5"11 @ 71KG.
I've come off a 6 month cut & wanted to start at 2300Kcal and track and adjust until Im gaining 0.2KG a week but difficult to see when weight fluctuates & also due to gyms being closed I wanted to wait till they open and bump calories up 100Kcal to 2400Kcal.
Also I was losing 0.9KG a week on 1400Kcal but towards the end of the cut, weight was fluctuating alot and lost track. So wasnt sure of my new maintenance.[/QUOTE]at 5’11 you should never do 1400 calories a day....
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Losing weight at a rate of 0.1kg / week according to least squares. Add 150 cals per day IMO.
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Keeping tracking your weight everyday like you're doing. You'll get used to the fluctuations. Just take a weekly average of your weight. Most important thing, are you gaining strength on your 2300 calories ?because if you are then there is no need to raise it quite yet but personally I would be eating a bit more for a bulk
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[QUOTE=snailsrus;1622484161]at 5’11 you should never do 1400 calories a day....[/QUOTE] Too late now, Ill note that for next time. My next cut will defo not be that low as Ill want to retain my muscle after my lean bulk.
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[QUOTE=SuffolkPunch;1622484241]Losing weight at a rate of 0.1kg / week according to least squares. Add 150 cals per day IMO.[/QUOTE] Ok thats good, at least I know Im not gaining & can adjust up from there. I will bump to 2400Kcal and track from there, my previous mistakes are making me extra cautious this time lol
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[QUOTE=safcpaul;1622484331]Keeping tracking your weight everyday like you're doing. You'll get used to the fluctuations. Just take a weekly average of your weight. Most important thing, are you gaining strength on your 2300 calories ?because if you are then there is no need to raise it quite yet but personally I would be eating a bit more for a bulk[/QUOTE] Im basically 2 weeks into my lean bulk & been using homemade objects and bodyweight so think its too early to see If im gaining strength. However I do feel much stronger but I think thats due to more energy from more calories.
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[QUOTE=Cautious1;1622484571]Im basically 2 weeks into my lean bulk & been using homemade objects and bodyweight so think its too early to see If im gaining strength. However I do feel much stronger but I think thats due to more energy from more calories.[/QUOTE]
If you're not in a gym and don't have access to weights at home I would do your bodyweight stuff and eat at maintenance and then bulk when you can use weights. Are you in the uk like me where the gyms are shut again?
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[QUOTE=safcpaul;1622484871]If you're not in a gym and don't have access to weights at home I would do your bodyweight stuff and eat at maintenance and then bulk when you can use weights. Are you in the uk like me where the gyms are shut again?[/QUOTE] Yeh that was exactly my plan, wanted to use the month of November to find my maintenance while doing body weight workout and bump the calories up 200Kcal when gyms open.
And yeh UK, 2 and a half weeks to go till there back open lol
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[QUOTE=Cautious1;1622484931]Yeh that was exactly my plan, wanted to use the month of November to find my maintenance while doing body weight workout and bump the calories up 200Kcal when gyms open.
And yeh UK, 2 and a half weeks to go till there back open lol[/QUOTE]
Seems like you've got your head screwed on mate. Being sensible, bit overly cautious but you acknowledge that with your username lol. I wouldn't hang your hat on them being back open by 2nd December though bud, government could easily extend the lockdown. I've been adding to my weights since the first lockdown because it's so unpredictable the world atm
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[QUOTE=safcpaul;1622485081]Seems like you've got your head screwed on mate. Being sensible, bit overly cautious but you acknowledge that with your username lol. I wouldn't hang your hat on them being back open by 2nd December though bud, government could easily extend the lockdown. I've been adding to my weights since the first lockdown because it's so unpredictable the world atm[/QUOTE] After several failed attemps to cut and bulk, If I didnt get it right this time then I would need need to see a doctor.
And yeh true that, Ill have to keep on squatting a 20KG Bag of rice with 10KG bottle of oil on my back in my living room lol... Need to invest in a home gym but got no space ffs. Hopefully this is the last lockdown.
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When using light weights, it's particularly important to be honest with yourself about how much effort you are putting in.
If you do (say) 20 goblet squats with some weight, how many more could you *really* do if you were forced to. It's worth trying 1 set for as many as possible until you truly can't do another. This can be an eye opening exercise.
You need to get close to this point in every set you do, otherwise it could well be doing nothing for you. This can also make people realise they don't need many sets to provoke a response. Whenever I see a novice designed routine with (say) 5 sets of 12 on EVERY exercise, I just know they aren't really putting in the required effort in every set.
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[QUOTE=SuffolkPunch;1622485931]When using light weights, it's particularly important to be honest with yourself about how much effort you are putting in.
If you do (say) 20 goblet squats with some weight, how many more could you *really* do if you were forced to. It's worth trying 1 set for as many as possible until you truly can't do another. This can be an eye opening exercise.
You need to get close to this point in every set you do, otherwise it could well be doing nothing for you. This can also make people realise they don't need many sets to provoke a response. Whenever I see a novice designed routine with (say) 5 sets of 12 on EVERY exercise, I just know they aren't really putting in the required effort in every set.[/QUOTE]Yeh I agree with you... Im following the same routine I have for ages which I found somewhere on this site but I have just increase reps to the point Im feeling the burn and struggling which is giving me crazy DOMS mainly on legs, surely thats enough of a sign that Im working the muscles properly?
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[QUOTE=Cautious1;1622486351]Yeh I agree with you... Im following the same routine I have for ages which I found somewhere on this site but I have just increase reps to the point Im feeling the burn and struggling which is giving me crazy DOMS mainly on legs, surely thats enough of a sign that Im working the muscles properly?[/QUOTE]
It's a positive sign - just don't read too much into DOMS. It's possible to engineer your training to produce lots of DOMS but not a lot of results... like doing deliberately slowed eccentrics. Better just to do more reps instead. In general more total workload = more results (assuming every set reaches close to the point of failure).
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[QUOTE=SuffolkPunch;1622486581]It's a positive sign - just don't read too much into DOMS. It's possible to engineer your training to produce lots of DOMS but not a lot of results... like doing deliberately slowed eccentrics. Better just to do more reps instead. In general more total workload = more results (assuming every set reaches close to the point of failure).[/QUOTE]Okay great, thanks for the information!