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  1. #1
    Registered User themorganator4's Avatar
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    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
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  2. #2
    Gaintaining Mrpb's Avatar
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    Mrpb is offline
    Originally Posted by themorganator4 View Post
    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.
    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.
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    Registered User themorganator4's Avatar
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    Originally Posted by Mrpb View Post
    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.
    Thanks, I assume if the deload doesn't work then try to increase kcal or try a different variant (more reps, lighter weight etc)
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    Gaintaining Mrpb's Avatar
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    Originally Posted by themorganator4 View Post
    Thanks, I assume if the deload doesn't work then try to increase kcal or try a different variant (more reps, lighter weight etc)
    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.
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    Registered User themorganator4's Avatar
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    Originally Posted by Mrpb View Post
    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.
    Oh yea! Duh...

    Thanks
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    Registered User GregG13's Avatar
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    Originally Posted by Mrpb View Post
    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.
    Agree! If you're not into competition just do it gradually, yeah exactly don't force feed strength. Good luck man!
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    Registered User liftstradamus's Avatar
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    Looks solid
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