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    Can you gain strength while rating at maintenance ?

    Hey guys, question's in the title.

    Can we gain strength without gaining weight (eating at maintenance) ?

    Thanks in advance
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    Originally Posted by SmackBang77 View Post
    Hey guys, question's in the title.

    Can we gain strength without gaining weight (eating at maintenance) ?

    Thanks in advance
    To an extent it's possible, but you'll fairly quickly plateau, depending on where you're starting from.


    Not sure why anyone whose goal is to get stronger would waste time and effort eating at maintenance though.
    No brain, no gain.

    You can't out-train bad nutrition.

    Where the mind goes, the body follows.

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    Damn i made a typo in the title, anyway.

    Well the situation is that i have been bulking for a bit over a month, gained like 10 pounds and started feeling like a fat ****.

    So should I just keep getting fatter and cut afterwards ?
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    You need to control your surplus better. You should be aiming to gain like 2-3 lbs a month to limit fat gain.
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    if You feel you getting bit fat do some cardio or bit more (if You are already doing it)

    Set yourself a goal you want to achieve during bulking and stick to it, if you're nowhere near it change your diet do bit of cardio and carry on bulking until you reach your goal

    hope that helps
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    Originally Posted by SmackBang77 View Post
    Damn i made a typo in the title, anyway.

    Well the situation is that i have been bulking for a bit over a month, gained like 10 pounds and started feeling like a fat ****.

    So should I just keep getting fatter and cut afterwards ?
    Upload a picture please. And how tall are you?
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    Originally Posted by Mrpb View Post
    Upload a picture please. And how tall are you?
    ^^^^ This.



    No need to turn yourself into a blob, OP, but understand that the body will get bigger/stronger in a more-timely fashion if you eat at a moderate calorie surplus made up of adequate macros and micros.
    No brain, no gain.

    You can't out-train bad nutrition.

    Where the mind goes, the body follows.

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    For now I'm avoiding cardio because I'm still on the first cycle of my program, but I'll start some light cardio this week since this is getting out of hand. What type of cardio do you recommend ?

    Mr pb I will upload a picture soon
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    Originally Posted by dipatel13 View Post
    You need to control your surplus better. You should be aiming to gain like 2-3 lbs a month to limit fat gain.
    ^This.

    You shouldn't be eating 10lbs a month..cut calories back and aim for 2lbs or so.
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    Originally Posted by SmackBang77 View Post
    For now I'm avoiding cardio because I'm still on the first cycle of my program, but I'll start some light cardio this week since this is getting out of hand. What type of cardio do you recommend ?
    You can do some light cardio on off days for health benefits. Not that it's really necessary.

    Mr pb I will upload a picture soon
    OK. How tall are you and what do you weigh now?

    As others have said gaining 10 pounds in a little over a month means your surplus is too high.
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    Originally Posted by SmackBang77 View Post
    Damn i made a typo in the title, anyway.

    Well the situation is that i have been bulking for a bit over a month, gained like 10 pounds and started feeling like a fat ****.

    So should I just keep getting fatter and cut afterwards ?
    If you just keep getting fatter while trying to gain strength and subsequent muscle, then you need to change something about your diet. There's really no reason you should get fat while gaining muscle if your diet is where it should be. A bit soft, sure, but not totally fat.
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    Anymore, that bulk then cut... Then bulk and cut... Like 4 times a year is getting out of control.

    I always try to keep myself (with proper eating habits and training) look about 4-6 weeks out from a show.

    If I eat a certain why one day, then I add in some fun cardio the next. This way it also keeps my body and metabolism guessing as well.
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    Originally Posted by SmackBang77 View Post
    For now I'm avoiding cardio because I'm still on the first cycle of my program, but I'll start some light cardio this week since this is getting out of hand. What type of cardio do you recommend ?

    Mr pb I will upload a picture soon
    You should never avoid cardio, even when "bulking." Unless you think that your cardiovascular system is irrelevant, and the numerous health benefits aren't either.
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    Yes,It's possible. Avoid eating the food which contains too much fat. Keep eating fruits in a day. Doing exercises is good one, especially lifting weights will help improve strength.
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    little bit , but there is no reason not to gain weight.
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    Originally Posted by Mrpb View Post
    You can do some light cardio on off days for health benefits. Not that it's really necessary.



    OK. How tall are you and what do you weigh now?

    As others have said gaining 10 pounds in a little over a month means your surplus is too high.
    Hi sorry for the late response, finals are messing me up. I will upload the pictures in the morning on an empty stomach, hope that's alright.

    Also I am 177 cm (5'9''), and this morning I weighed 79.5kg, it actually plateau'd at 79-80kg for the past 2 weeks.. And 6 weeks ago I was 75kg, so I gained 4.5kg which is 10 pounds roughly.

    In the past month I did cardio once... on a treadmill. I did interval training (about 2 min jogging/fast walk and 1min sprint, for about 30 minutes) which was really exhausting, I'm down to do it every week but I don't know what the best cardio is to go with the program (doing this one http://forum.bodybuilding.com/showth...hp?t=169172473).

    Would you like to know what I eat in a day ?
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    Originally Posted by SmackBang77 View Post
    And 6 weeks ago I was 75kg, so I gained 4.5kg which is 10 pounds roughly.
    OK that means you're eating too much.

    Would you like to know what I eat in a day ?
    Just the macros.

    And yes a picture will be helpful.
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    Smile

    Originally Posted by Mrpb View Post
    OK that means you're eating too much.


    Just the macros.

    And yes a picture will be helpful.
    Ok so weighed in this morning 78.9 kg. (so 5'9'' 78.9kg)

    I attached the body pictures to the post, I will post my macros at the end of the day.
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    I was expecting you to be higher body fat but this isn't too bad.

    If you can still make consistent progress on your lifts while eating at weight maintenance that would be perfect.

    For clarity: when I say weight maintenance I don't mean some arbitrary number from an online calculator, I mean the number you actually need to maintain your weight.
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    Originally Posted by Mrpb View Post
    I was expecting you to be higher body fat but this isn't too bad.

    If you can still make consistent progress on your lifts while eating at weight maintenance that would be perfect.

    For clarity: when I say weight maintenance I don't mean some arbitrary number from an online calculator, I mean the number you actually need to maintain your weight.
    To be honest I stopped counting calories a while ago (I've been doing all the time last year until a few weeks ago)... I still count protein (aiming for 180-200 a day) and read food labels for fat and carbs but don't take notes anymore, I make sure I'm full by the time I go to bed.
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    Originally Posted by SmackBang77 View Post
    To be honest I stopped counting calories a while ago (I've been doing all the time last year until a few weeks ago)... I still count protein (aiming for 180-200 a day) and read food labels for fat and carbs but don't take notes anymore, I make sure I'm full by the time I go to bed.
    If you're making progress, that's all that counts.

    There's actually one study where one group didn't count calories and they made progress just fine. They actually did better than the group that did.
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    Originally Posted by Mrpb View Post
    If you're making progress, that's all that counts.

    There's actually one study where one group didn't count calories and they made progress just fine. They actually did better than the group that did.
    Alright so here's today's breakdown :

    Protein----Carbs----Saturated fat----Unsaturated fat----Total fat-------Calories------Calories (Label)
    220.7-----366.08--------16.35-------------57.09------------73.44---------3008.08-------2894.4

    Calories not from the label is the calories using the Kcal per gram formula (4/4/9)
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  23. #23
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    Originally Posted by SmackBang77 View Post
    Alright so here's today's breakdown :

    Protein----Carbs----Saturated fat----Unsaturated fat----Total fat-------Calories------Calories (Label)
    220.7-----366.08--------16.35-------------57.09------------73.44---------3008.08-------2894.4

    Calories not from the label is the calories using the Kcal per gram formula (4/4/9)
    OK looks fine.

    Just go by the label. Not all carbs have 4 calories per gram.
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    Registered User SmackBang77's Avatar
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    Originally Posted by Mrpb View Post
    OK looks fine.

    Just go by the label. Not all carbs have 4 calories per gram.
    Alright and yeah, I feel like I didn't eat enough yesterday. And maybe the cheat meals is what caused me to gain 10 pounds, so I'll do less of those in the future...

    Also for cardio is it fine if I just do a sport ? Like soccer, basketball etc... ?
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    [QUOTE=SmackBang77;1408049333]Alright and yeah, I feel like I didn't eat enough yesterday. And maybe the cheat meals is what caused me to gain 10 pounds, so I'll do less of those in the future...
    [quote]
    Whether you call a meal cheat meal or a clean is irrelevant. It's all about calories and macros.

    Also for cardio is it fine if I just do a sport ? Like soccer, basketball etc... ?
    That's fine.
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  26. #26
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    Yup it's possible depends upon your training..Provided you are not underweight
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