plan for lean bulking

Ok so I have done a bit of research:

current stats:

77kg
15% BF
Bench: 85KG 25 reps in 3 sets
Squat: 90KG 32 reps in 4 sets
Row: 52.5KG 25 reps in 3 sets
deadlift: 110kg 12 reps in 2 sets
standing shoulder press: 42.5kg 20 reps in 2 sets

currently (before lock down anyway) i was doing the vikings full body workout, I have gained strength and although I have gained a bit more fat than I wanted (went from 11-15% BF in about 7 months) I think most of this is due to interrupted workouts due to lock down and being a bit loose with the diet.

However I have used this time to reevaluate things and would like your input:

I was eating about 300kcal surplus a day, my strength was going up but slowly (which is to be expected as I have been lifting for about 2 years) but i was gaining approx 1kg a month in weight. I was increasing by about 1lb every 2 weeks on my bench press, shoulder press and rows and increasing by approx 5kg each week with deadlifts and squats (although, I reduced weight on these lifts by about 20% due to form correction after the first lockdown)

My new plan for when I get back to the gym is as follows:

reduce surplus to 150kcal and keep this up providing my strength still hits the 1lb every 2 week increase for the compound lifts.

Keep track of my weight to make sure I don't gain anymore than say 1-1.5lb a month.

if I stall on a compound lift (don't hit the 1lb increase in strength in 2-3 weeks) I increase Kcal by 150 a day.

If this doesn't work then deload on the exercise i am stalling at.

If the deload doesn't work and my weight remains either unchanged or increases then I find a new workout programme, perhaps with longer rest periods between muscle groups.


Any criticism would be welcome :)

[QUOTE=themorganator4;1626817923]
Keep track of my weight to make sure I don't gain anymore than say 1-1.5lb a month.

if I stall on a compound lift (don't hit the 1lb increase in strength in 2-3 weeks) I increase Kcal by 150 a day.
[/QUOTE]

1-1.5 pound per month is perfect. Don't gain faster if you stall. You're not trying to force feed strength gains.

If you stall twice deload on the exercise.

[QUOTE=Mrpb;1626820073]1-1.5 pound per month is perfect. Don't gain faster if you stall. You're not trying to force feed strength gains.

If you stall twice deload on the exercise.[/QUOTE]

Thanks, I assume if the deload doesn't work then try to increase kcal or try a different variant (more reps, lighter weight etc)

[QUOTE=themorganator4;1626820283]Thanks, I assume if the deload doesn't work then try to increase kcal or try a different variant (more reps, lighter weight etc)[/QUOTE]

If you're already gaining 1-2 pounds a month you're eating enough. Increasing calories further will just mean you'll gain more fat.

[QUOTE=Mrpb;1626825543]If you're already gaining 1-2 pounds a month you're eating enough. Increasing calories further will just mean you'll gain more fat.[/QUOTE]

Oh yea! Duh...

Thanks

[QUOTE=Mrpb;1626820073]1-1.5 pound per month is perfect. Don't gain faster if you stall. You're not trying to force feed strength gains.

If you stall twice deload on the exercise.[/QUOTE]

Agree! If you're not into competition just do it gradually, yeah exactly don't force feed strength. Good luck man!

Looks solid