Guys I need your advice Lean Bulk

[LifterShifter]

So how does it work I just finished cutting ( I am not sure if I should go Neutral for 2 weeks some people seem to recommend it, ) .. now I wanna do a super supervised lean bulk ..

Should I add 100 calories to my neutral intake ?

Now how do I actually keep track to make sure I dont over gain weight.. sometimes I might have more fluids etc so it'd reflect as extra weight.. which might cause me to eat less the days after ( wrongfully ) .. what do you suggest?

[EjnarKolinkar]

I wanna do a super supervised lean bulk

Lets not get carried away. Add a small surplus, track progress, make small adjustments as the months go by.

[Heisman2]

Eat at your estimated maintenance for at least 1 week as you'll gain some glycogen/water weight just from doing that. After 1 week your weight should be stable. Then if you want to take it slow and be really safe you can increase by 100 kcals each week. It may take several weeks to be in a surplus if you do this. You can most likely safely increase by 200 calories the first week and then after a week of that continue increasing as necessary. Also, weigh yourself daily first thing in the morning and calculate a 7 day rolling average to help minimize water weight gain. Keep an eye on your waist measurement weekly to help ensure you are not gaining fat. You didn't state your height/weight/age/training experience so it's hard to recommend how quickly you can attempt to gain weight while staying fairly lean.

[Mrpb]

So how does it work I just finished cutting ( I am not sure if I should go Neutral for 2 weeks some people seem to recommend it, ) .. now I wanna do a super supervised lean bulk ..

Should I add 100 calories to my neutral intake ?

Now how do I actually keep track to make sure I dont over gain weight.. sometimes I might have more fluids etc so it'd reflect as extra weight.. which might cause me to eat less the days after ( wrongfully ) .. what do you suggest?

Do you have a recent picture?

[LifterShifter]

Do you have a recent picture?

Hey man, take a look , I am 1.74 CM , 72.3 Kilgorams now Age 23 . ( After eatting the past 3 days a bit more than I was supposed to as I finished the cutting cycle.. it may go down if I eat my maintenance though. ) .

From January ( 8 Months AGo )
Non Squeeze after workout

https://gyazo.com/765f5d0a89c217b8a37e586ed62d4dcd

Squeeze

https://gyazo.com/b9f8bb4f4f236ad6baf68863a7fcd313


UPDATED TODAY
After Workout Squeeze
https://gyazo.com/2659e4ba6dcee63c1c5895f4f998ea6d

Non Squeeze After Workout
https://gyazo.com/0791f15b06d8619e9a7a58405f8c9887

Morning Squeeze and Non Squeeze

https://gyazo.com/81afb8ebb21d4679c3b3ca68e725c2ce

https://gyazo.com/6cad9b60132816a20f17eb73802e3398

[Mrpb]

Seems like a good base to bulk from. Take it slow, 1-2 pounds per month is good. Heck 12 pounds over 12 months would be perfect IMO.

[LifterShifter]

Seems like a good base to bulk from. Take it slow, 1-2 pounds per month is good. Heck 12 pounds over 12 months would be perfect IMO.

Dam how is it even possible to track a gain of 0.45 kilograms in one month.. with all the variables .. how do you do that ?

[Mrpb]

Dam how is it even possible to track a gain of 0.45 kilograms in one month.. with all the variables .. how do you do that ?

Easy. Weigh every morning first thing, after going to the toilet. Track weight with a moving 7 day average.

Use either a spreadsheet or phone app (Happy scale for Iphone).

And it doesn't have to be 100% exact of course. If you end up gaining 15 pounds in one year that's fine too.

[LifterShifter]

Easy. Weigh every morning first thing, after going to the toilet. Track weight with a moving 7 day average.

Use either a spreadsheet or phone app (Happy scale for Iphone).

And it doesn't have to be 100% exact of course. If you end up gaining 15 pounds in one year that's fine too.

Yeah but I mean.. how is it supposed to look

Let's say I am 72 kilograms right now what my daily gains are supposed to be like?
Because my scale works in points of 0.1 , so if I aim for 0.45 pounds a month I need to gain 0.1 per week...
so I am supposed to see like 72 every day except maybe last day 71.1 ? it sounds mission impossible..

[LactoseTolerant]

Don't overthink.

Week 1: 7/7 days you get reading of 72.0
Week 2: 3/7 days = 72.0, 4/7 days 72.1 (order of days doesn't matter)
Week 3: 6/7 days = 72.1, 1/7 days = 72.2

You've gained weight.

[LifterShifter]

Don't overthink.

Week 1: 7/7 days you get reading of 72.0
Week 2: 3/7 days = 72.0, 4/7 days 72.1 (order of days doesn't matter)
Week 3: 6/7 days = 72.1, 1/7 days = 72.2

You've gained weight.

In order to get that I have to eat the EXACT same thing everyday,, because X day I might eat things that will reflect the scale in a different way and give me the illusion of eatting too much / too little.

[Heisman2]

In order to get that I have to eat the EXACT same thing everyday,, because X day I might eat things that will reflect the scale in a different way and give me the illusion of eatting too much / too little.

No you don't, that's the purpose of calculating a 7 day rolling average. That said, it can take weeks to figure out how to eat appropriately for your goal, but that is fine. This is a marathon, not a sprint.

[LactoseTolerant]

In order to get that I have to eat the EXACT same thing everyday,,

Do you understand the purpose of an example to demonstrate a concept?

because X day I might eat things that will reflect the scale in a different way and give me the illusion of eatting too much / too little.

You're not even following what I said in the example.

[formicaman]

Yeah but I mean.. how is it supposed to look

Let's say I am 72 kilograms right now what my daily gains are supposed to be like?
Because my scale works in points of 0.1 , so if I aim for 0.45 pounds a month I need to gain 0.1 per week...
so I am supposed to see like 72 every day except maybe last day 71.1 ? it sounds mission impossible..

.45 kg = 1 lb

[Mrpb]

Yeah but I mean.. how is it supposed to look

Let's say I am 72 kilograms right now what my daily gains are supposed to be like?
Because my scale works in points of 0.1 , so if I aim for 0.45 pounds a month I need to gain 0.1 per week...
so I am supposed to see like 72 every day except maybe last day 71.1 ? it sounds mission impossible..

Make sure you know how a rolling or moving average works.

If your moving average is 71 kg now, you want it to be about 71.5 kg at the 3rd of october.

[bhds]

Boi

[LifterShifter]

Make sure you know how a rolling or moving average works.

If your moving average is 71 kg now, you want it to be about 71.5 kg at the 3rd of october.

Can you suggest me my calorie intake in maintenance, parameters: 72 kilograms , 23 years old, 174 CM - Doing 3 times a week Viking Bare Bones ..

[Heisman2]

Can you suggest me my calorie intake in maintenance, parameters: 72 kilograms , 23 years old, 174 CM - Doing 3 times a week Viking Bare Bones ..

There is a lot of individual variation even with the same stats. You just have to pick a number and adjust as necessary.

[LifterShifter]

There is a lot of individual variation even with the same stats. You just have to pick a number and adjust as necessary.

1850 makes sense?

[Heisman2]

1850 makes sense?

1850 is probably far too low to bulk. What have you been eating while cutting?

[AdamWW]

Do we even need to specify 'lean bulk' anymore? I mean does anyone ever ask/need to ask for advice on non-lean bulks?

[LifterShifter]

1850 is probably far too low to bulk. What have you been eating while cutting?

1600 calories.
But it started to get tough to break 70.8 under 1600

[Heisman2]

1600 calories.
But it started to get tough to break 70.8 under 1600

You can start at 2000 and go up from there. You may need to get up to 2500 or higher.