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  1. #1
    Registered User Khaos1988's Avatar
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    Is it time to up my calories

    Hello all,

    Iv'e been on my bulk now for around 20 weeks, started well, gained weight fast and have plateaued over the last 4/5 weeks.
    Weight was 152lb when I started, now I cannot get past 170lbs.
    Trying to bulk with too much fat gain, obviously I will gain some, as I have already.

    My lifts are going up slowly,
    Bench started at 60k, now 95kg
    Squat started at 70kg, now can do 125kg for reps
    Deads started at 60kg, can now 160kg 1RM.
    (slowly but surely right)
    Someone told me to keep the calories the same if my lifts progress so I am not sure.

    Calories on lift days 2917, 401c, 81f, 146p
    Calories on rest days 2514 325c, 70f, 146p

    Hopefully that's enough to get some responses, thanks
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  2. #2
    The OG 1MANU's Avatar
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    This is how you bulk.

    Since your lifts are still increasing, I would stay the course. You have the weight stall in place but once your lifts start plateauing then revisit. Once it does (no weight gain and no progress on lifts), I would just increase your calories on your rest days 10-15%.

    You will have some fat gain while bulking. Not a big deal.

    Keep working hard.
    Last edited by 1MANU; 11-19-2019 at 09:27 AM.
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  3. #3
    Train hard play harder Tommy W.'s Avatar
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    You need to post a pic. There’s a good chance you’re adding too much fat. As you get stronger your lifts can stall so don’t use that as a barometer of calorie consumption.
    If you don't get what you want you didn't want it bad enough
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    I'm in the same boat, but I've been stuck for several months. My bulk has been about a year and ends at the end of the year.

    I've been increasing my calories as I can, but I'm about topped out. At 3500 calories, I haven't seen changes so I've been trying to get closer to 4000, but I'm not able to hang there consistently.

    Hoping for just a little more before the cut.

    But yeah, to your situation, at 4-5 weeks, I wasn't increasing yet. It was moving beyond the 2 month mark and closer to 3 that I started increasing again.
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  5. #5
    Registered User Khaos1988's Avatar
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    Originally Posted by 1MANU View Post
    This is how you bulk.

    Since your lifts are still increasing, I would stay the course. You have the weight stall in place but once your lifts start plateauing then revisit. Once it does (no weight gain and no progress on lifts), I would just increase your calories on your rest days 10-15%.

    You will have some fat gain while bulking. Not a big deal.

    Keep working hard.
    Makes perfect sense, thanks
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  6. #6
    I love my power hour MrCarrot's Avatar
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    I'm about 24 weeks in to a bulk.

    Started at 160lbs, eventually got to 170lbs, went on holiday for a week and came back weighing 164lbs. I'm back at 170lbs but I question how much of it is just water and poop.

    I'm on 3100 calories a day at the moment and thinking of increasing further, otherwise when I cut I'll just be back to where I started. Like you I don't want to gain fat but I'll be bulking for 3 years at this rate.
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    Registered User TryingBB's Avatar
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    Originally Posted by 1MANU View Post
    This is how you bulk.

    Since your lifts are still increasing, I would stay the course. You have the weight stall in place but once your lifts start plateauing then revisit. Once it does (no weight gain and no progress on lifts), I would just increase your calories on your rest days 10-15%.

    You will have some fat gain while bulking. Not a big deal.

    Keep working hard.
    Wait there is such a thing as weight stall when bulking?

    I’m currently cutting and hope to start bulking By January So wondering...
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  8. #8
    The OG 1MANU's Avatar
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    Originally Posted by TryingBB View Post
    Wait there is such a thing as weight stall when bulking?

    I’m currently cutting and hope to start bulking By January So wondering...
    Yes. Weight will not continuously go up in a linear fashion without making caloric adjustments along the way.
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  9. #9
    The OG 1MANU's Avatar
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    Originally Posted by MrCarrot View Post
    I'm about 24 weeks in to a bulk.

    Started at 160lbs, eventually got to 170lbs, went on holiday for a week and came back weighing 164lbs. I'm back at 170lbs but I question how much of it is just water and poop.

    I'm on 3100 calories a day at the moment and thinking of increasing further, otherwise when I cut I'll just be back to where I started. Like you I don't want to gain fat but I'll be bulking for 3 years at this rate.
    I would definitely be more aggressive with your calories.

    The problem for many is that fat gain is put on par with strength/size gain when bulking. Meaning importance is noted as being the same. So pinpointing becomes the name of the game with very accurate down to the decimal point surpluses being used. Fat gain should be way down on the list in terms of concern when bulking. This is why majority will never change their physique. Just remain the same.
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  10. #10
    I love my power hour MrCarrot's Avatar
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    Originally Posted by 1MANU View Post
    I would definitely be more aggressive with your calories.

    The problem for many is that fat gain is put on par with strength/size gain when bulking. Meaning importance is noted as being the same. So pinpointing becomes the name of the game with very accurate down to the decimal point surpluses being used. Fat gain should be way down on the list in terms of concern when bulking. This is why majority will never change their physique. Just remain the same.
    Yeah, your probably right. The only thing that puts me off is that I once went on an irresponsible bulk (didn't track but would guess 5,000-6,000 calories a day). Gained about 60 pounds in a year, a lot of muscle and strength but also a lot of fat.

    Then I gave up before getting to the cutting stage, and spent the next 10 years losing muscle and gaining more fat.

    It took me almost a year to get back on track and lose all the fat. So now I'm not in a hurry to gain weight. But yes it's slow going, I've gradually been increasing calories by 200 per day every month or so, but perhaps need to be more aggressive.
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  11. #11
    The OG 1MANU's Avatar
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    ^ I hear you. All about trial and error. Maybe 300 calorie surplus is the sweet spot. Let your training progress and the mirror guide you.
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