Having difficulty reaching my bf% goals w/ pics

[gesten]

For the most part they all increased ~ 10 lbs.

Do I just need to be eating more then? Last time I tried bulking I gained 15 lbs in 4 months, and then ended up looking fat so I’m really trying to avoid that.

What was ur bench before and what is it now?

[gesten]

Uhhh...

So you’ve been lifting for a year, and you only added 10lbs on your lifts?

Problem solved...

You don’t build muscle by not getting stronger... and depending on how your intensity changed, you may have lost muscle..

You need to consistently increase the weights you lift

It’s time to stop randomly moving weights and get on a progression plan. How do you expect your body to change if you don’t give it a reason to grow?

I mean if you got stronger during a cut especially with bench you wouldn’t lose muscle

Like if ur lifts stayed the same while cutting or even got stronger it doesn’t seem like you’d lose muscle when cutting

[andybb23]

I definitely look more lean than I did when I was heavier, and I’m happy about that. I went from 135 to 165 on bench so it’s gone up but I guess not as much as it should have.

Maybe I should just eat at maintenance calories and see if I gain muscle from there? I generally see that people recommend gaining 1 lb/week (+500 cal surplus daily) to gain muscle, but would such an abrupt change from my 1600 cal diet be too much?

[Luclin999]

Does anyone think my lack of progression a result of diet though, and not gaining enough muscle to successfully progress?

For FIVE YEARS?

No.

Your lack of progress is due to poor training and a lack of actually pushing yourself in the gym.

[andybb23]

So here’s an update after 6 weeks of consistently training with SS, my lifts for 5 reps have gone up considerably.

Bench: 155 -> 185
Squat: 135 -> 185
Deadlift: 135 -> 155

I’ve increased my eating from 1600 cals to 2400 cals/day, on a 30% protein, 25% fat, 30% carbs macro.

My weight has increased from 160 to 166 lbs, but I’m not really seeing any compositional changes. It seems to all be in my stomach and face though, and not in my arms or chest.

Is there anything I can do to help distribute the weight more evenly? Would cardio help?

[Tommy W.]

So here’s an update after 6 weeks of consistently training with SS, my lifts for 5 reps have gone up considerably.

Bench: 155 -> 185
Squat: 135 -> 185
Deadlift: 135 -> 155

I’ve increased my eating from 1600 cals to 2400 cals/day, on a 30% protein, 25% fat, 30% carbs macro.

My weight has increased from 160 to 166 lbs, but I’m not really seeing any compositional changes. It seems to all be in my stomach and face though, and not in my arms or chest.

Is there anything I can do to help distribute the weight more evenly? Would cardio help?

you're taking in too many calories

[AdamWW]

you're taking in too many calories

You expect to see massive visual changes in 6 weeks?

[Tommy W.]

You expect to see massive visual changes in 6 weeks?

6 lbs in 6 weeks and a noticeable bigger stomach to me signals too much fat gain

[andybb23]

6 lbs in 6 weeks and a noticeable bigger stomach to me signals too much fat gain

I was going for the recommended 1lb/week, or 500cal/day surplus. Is the consensus to take in less than 2400 cals? My TDEE is 2000.

It’s frustrating because people often tell me I’m not gaining muscle because I’m not eating enough, but now it seems like I’m eating too much?

[brit-iron]

500 cal for deficit is fine, for a bulk around 250 cals surplus would be better. 1lb weight gain per week would be mostly fat.

[Tommy W.]

I was going for the recommended 1lb/week, or 500cal/day surplus. Is the consensus to take in less than 2400 cals? My TDEE is 2000.

It’s frustrating because people often tell me I’m not gaining muscle because I’m not eating enough, but now it seems like I’m eating too much?

How do you know your TDEE is 2,000? The recommended 1 lb per week is just a suggestion and is dependent on many factors. Height, age, how close you are to genetic muscle building threshold, intensity of training program. You add in inaccurate weekly calorie counting and tracking and all this ends up being a highly individual situation calorie wise and no boilerplate recommendation can trump working through it over time and see what works and what doesn't for your individual requirements.

[TolerantLactose]

I was going for the recommended 1lb/week, or 500cal/day surplus. Is the consensus to take in less than 2400 cals? My TDEE is 2000.

It’s frustrating because people often tell me I’m not gaining muscle because I’m not eating enough, but now it seems like I’m eating too much?

Your body will try to grow as much muscle as it needs to handle the loads placed on it. The hard fact is that you don't need a lot of muscle to lift sub-200 lbs. on the big lifts.

[xsquid99]

I was going for the recommended 1lb/week, or 500cal/day surplus. Is the consensus to take in less than 2400 cals? My TDEE is 2000.

It’s frustrating because people often tell me I’m not gaining muscle because I’m not eating enough, but now it seems like I’m eating too much?

Whoa whoa whoa. 1lb/week??? That's for cutting. For bulking 1-2lbs A MONTH is plenty.

At best you've probably put on 1-2 lbs of muscle so far, the rest is all fat/water.

[snailsrus]

Whoa whoa whoa. 1lb/week??? That's for cutting. For bulking 1-2lbs A MONTH is plenty.

At best you've probably put on 1-2 lbs of muscle so far, the rest is all fat/water.

Hmmm 6’0 1lb per week in gain at 2400 calories and 25 years old. Hmm doesn’t add up. Either does 1600 calories at 6 foot and not feeling like death

[Tommy W.]

Hmmm 6’0 1lb per week in gain at 2400 calories and 25 years old. Hmm doesn’t add up. Either does 1600 calories at 6 foot and not feeling like death

As mentioned that is due to inaccurate counting and tracking of calories

[snailsrus]

As mentioned that is due to inaccurate counting and tracking of calories

I was insinuating that lol

[Tommy W.]

I was insinuating that lol

Of course you were 🐌s

[imirish34]

Hmmm 6’0 1lb per week in gain at 2400 calories and 25 years old. Hmm doesn’t add up. Either does 1600 calories at 6 foot and not feeling like death

I posted awhile back about my struggles with weight loss at 1400 calories at 6'4, 23 years old. They also said it was inaccurate counting but I stooped to the level of eating only eggs and cottage cheese for awhile to make sure it wasn't any specific foods where the nutrition labels were misleading and my weight still didn't shift.

As for the guy at 2400 cals and gaining 1 week, yeah thats a little bit more odd. But any formula you use when calculating TDEE will put you at around 2,050-2,250 calories if your stats are 6'0, 25 years old, and 166 lbs and use a 1.2x activity modifier (which if you're only going to the gym 3x a week and not doing anything else active outside of that, is probably pretty close.)

Out of respect, why do people constantly say people in these scenarios are eating far too little because their TDEE should be ATLEAST 2700 - 3000, but then when they eat around 2500 and gain any form of weight they're "eating too much and should lower calories?" I'd agree in a ton of cases people overeat. They eat snacks here and there, use more sauce then they say, don't count cooking oils, etc. But in some cases like like mine above where I know I'm counting correctly, that argument is still used. Gets a little confusing.

[imirish34]

Different formulas for reference.

[AdamWW]

I posted awhile back about my struggles with weight loss at 1400 calories at 6'4, 23 years old. They also said it was inaccurate counting but I stooped to the level of eating only eggs and cottage cheese for awhile to make sure it wasn't any specific foods where the nutrition labels were misleading and my weight still didn't shift.

As for the guy at 2400 cals and gaining 1 week, yeah thats a little bit more odd. But any formula you use when calculating TDEE will put you at around 2,050-2,250 calories if your stats are 6'0, 25 years old, and 166 lbs and use a 1.2x activity modifier (which if you're only going to the gym 3x a week and not doing anything else active outside of that, is probably pretty close.)

Out of respect, why do people constantly say people in these scenarios are eating far too little because their TDEE should be ATLEAST 2700 - 3000, but then when they eat around 2500 and gain any form of weight they're "eating too much and should lower calories?" I'd agree in a ton of cases people overeat. They eat snacks here and there, use more sauce then they say, don't count cooking oils, etc. But in some cases like like mine above where I know I'm counting correctly, that argument is still used. Gets a little confusing.

Speaking as someone who is 6 feet tall and only like 147lb... I would probably LOSE 2lb a week i ate 2500 a day.

So the surprise and disbelief is based on what we observe in real life. From what I have seen, the average person who is about 6 feet tall and in the middle of the normal BMI range even if they’re basically sedentary eats around 2500 calories.

I mean I have female friends who just lift 3-4 days a week for about 45-60min and nothing else, and they maintain at around 2200 calories at average height and weight.

[imirish34]

Speaking as someone who is 6 feet tall and only like 147lb... I would probably LOSE 2lb a week i ate 2500 a day.

So the surprise and disbelief is based on what we observe in real life. From what I have seen, the average person who is about 6 feet tall and in the middle of the normal BMI range even if they’re basically sedentary eats around 2500 calories.

I mean I have female friends who just lift 3-4 days a week for about 45-60min and nothing else, and they maintain at around 2200 calories at average height and weight.

Fair enough. By all means I agree because I know people who are the exact same way. But I also know people in similar situations who gain more on less around this height. I guess I'm just surprised to see the latter is actually more rare than the former

[AdamWW]

Fair enough. By all means I agree because I know people who are the exact same way. But I also know people in similar situations who gain more on less around this height. I guess I'm just surprised to see the latter is actually more rare than the former

Well when you consider a common BMR for someone at 6foot and about 160lb is about 1750 calories.... it makes perfect sense.

If someone with those stats burns 1750 calories literally laying down and not moving, if you add in:

2 miles of walking (200 calories)
1hour of lifting (100-200 calories)
Other daily movements/neat (200+)

You quickly arrive at a MINIMUM burn of about 2500-2600 with zero actual cardio and just lifting for 60min.

Add to that the requirements for muscle building and recovery, and suddenly someone who basically is sedentary outside of a basic lifting program burns 2600 calories or more at those stats....

Seems logical.

For me, I walk for about 6 miles a day, hence my calories are over 3000 easily... closer to 3200-3400 depending on the day.

[imirish34]

Well when you consider a common BMR for someone at 6foot and about 160lb is about 1750 calories.... it makes perfect sense.

If someone with those stats burns 1750 calories literally laying down and not moving, if you add in:

2 miles of walking (200 calories)
1hour of lifting (100-200 calories)
Other daily movements/neat (200+)

You quickly arrive at a MINIMUM burn of about 2500-2600 with zero actual cardio and just lifting for 60min.

Add to that the requirements for muscle building and recovery, and suddenly someone who basically is sedentary outside of a basic lifting program burns 2600 calories or more at those stats....

Seems logical.

For me, I walk for about 6 miles a day, hence my calories are over 3000 easily... closer to 3200-3400 depending on the day.

That actually makes a lot more sense. I appreciate the input, man. I usually try to walk 2 miles at least every other day with my ruck, didn't realize it burned that many calories. Dope.

I'm hoping once I get back to maintenance I can really see where my body is at calorie wise. It's been a lonnnnnnnng road lol

[andybb23]

As mentioned that is due to inaccurate counting and tracking of calories

To be clear, I count and weigh everything that I eat. And I eat a consistent diet to make sure I’m sticking to my goals of 2400 cals, which is even kinda hard for me to hit.

I exercise 3x week and I have an office job, so my TDEE is low at 2100.

I’ve read almost everywhere that bulking you should aim to gain 1 lb/week, but it seems like it should be 1 lb/month now?

I just don’t understand how I’m not gaining muscle. If I was gaining more weight, shouldn’t at least some of that be muscle?

I think I’ll probably just get a personal trainer at this point lol

[Tommy W.]

To be clear, I count and weigh everything that I eat. And I eat a consistent diet to make sure I’m sticking to my goals of 2400 cals, which is even kinda hard for me to hit.

I exercise 3x week and I have an office job, so my TDEE is low at 2100.

I’ve read almost everywhere that bulking you should aim to gain 1 lb/week, but it seems like it should be 1 lb/month now?

I just don’t understand how I’m not gaining muscle. If I was gaining more weight, shouldn’t at least some of that be muscle?

I think I’ll probably just get a personal trainer at this point lol

you don’t need a trainer. Most are a waste of money. What you DO need is to tighten up your diet and calorie counting on a weekly basis. Gaining a pound a week is around 2000 a week too much.

Regardless of how many calories you THINK you’re taking in, drop about 250 a day.

[TolerantLactose]

I just don’t understand how I’m not gaining muscle. If I was gaining more weight, shouldn’t at least some of that be muscle?

You have as much muscle as you need to lift the weights that you are using.

[andybb23]

you don’t need a trainer. Most are a waste of money. What you DO need is to tighten up your diet and calorie counting on a weekly basis. Gaining a pound a week is around 2000 a week too much.

Regardless of how many calories you THINK you’re taking in, drop about 250 a day.

I count everything, and I mean everything. From my coffee creamer to the olive oil I use when cooking. My calorie count usually ends between 2300-2400 per day.

I was eating at 1600 cals/day for 6 months when cutting and dropped to 158lbs and 17% BF. My goal is to get to 12%, so at that rate I would've had to weigh like 140 lbs at 6'0 which seemed really skinny.

I wanted to put on more muscle so I've been following the SS program 3 days/week and eating in a surplus as recommended from people on the forums. I've been eating at 2400 cals/day for 6 weeks and I'm 166 lbs and 19% BF, but now it just seems the excess weight I am gaining is stored as fat in my belly and face. Did I put on the weight too fast? Am I not lifting enough weight?

I've calculated my TDEE using calculators and by acutally eating 2100 cals and maintaining my current weight. I mostly sit throughout the day and go to the gym 3 days/week for an hour or so.

I've read so many articles like this one: https://www.healthline.com/nutrition/bulking#basics that mention a 500 cal/day surplus is best for putting on muscle, so that's why I'm confused this isn't recommended in this case as well.

Sorry if this comes off as blunt, I've just been trying to put on muscle/get lean for so long I'm just getting frustrated.

[Tommy W.]

I count everything, and I mean everything. From my coffee creamer to the olive oil I use when cooking. My calorie count usually ends between 2300-2400 per day.

I was eating at 1600 cals/day for 6 months when cutting and dropped to 158lbs and 17% BF. My goal is to get to 12%, so at that rate I would've had to weigh like 140 lbs at 6'0 which seemed really skinny.

I wanted to put on more muscle so I've been following the SS program 3 days/week and eating in a surplus as recommended from people on the forums. I've been eating at 2400 cals/day for 6 weeks and I'm 166 lbs and 19% BF, but now it just seems the excess weight I am gaining is stored as fat in my belly and face. Did I put on the weight too fast? Am I not lifting enough weight?

I've calculated my TDEE using calculators and by acutally eating 2100 cals and maintaining my current weight. I mostly sit throughout the day and go to the gym 3 days/week for an hour or so.

I've read so many articles like this one: https://www.healthline.com/nutrition/bulking#basics that mention a 500 cal/day surplus is best for putting on muscle, so that's why I'm confused this isn't recommended in this case as well.

Sorry if this comes off as blunt, I've just been trying to put on muscle/get lean for so long I'm just getting frustrated.

well until you face reality you’ll stay frustrated. Posts like yours are all too common.

It takes a very small surplus to add muscle it takes an even smaller surplus or none at all to gain small amounts of muscle. More cals don’t mean more muscle. Muscle is a product of your training program and not how many extra calories you eat especially for natural lifters.

200 cals over TDEE is plenty for almost everyone. 100 is fine too it’s just too hard to nail things that close. The more fat you carry the less of a surplus necessary also

[TolerantLactose]

Sorry if this comes off as blunt, I've just been trying to put on muscle/get lean for so long I'm just getting frustrated.

You're clearly reluctant to accept that you're not training hard enough. The muscle mass you have is appropriate for your level of strength.

[andybb23]

You're clearly reluctant to accept that you're not training hard enough. The muscle mass you have is appropriate for your level of strength.

What exactly do you mean by this? It's my understanding that I need to eat enough in order to gain muscle for my strength to increase. Are you suggesting to just continue what I'm doing now diet-wise and focus on increasing my lifts?