Hi, I am 5'9 170 lbs. I need advice on my current plan and where I should go from here.
This is my workout 3x a week
Day A:
3x5 Squat
3x5 Bench
1x5 DL
3x8 Pull ups/Chin ups
Day B:
3x5 Squat
3x5 OHP
3x5 Pendlay Row
On average I eat about 3000 calories a day. I eat at least 170 grams of protein a day, I don't pay attention to carbs or fat macros so they fluctuate, typically more carbs than fat.
I've gained ~8 pounds in the last 2 months. I am some where around 20% bodyfat, I used a tape measure with the military calculator (might be 1-2% off if I messed up the measurements)
Right now though I just want to get my lifts up as high as I can because they are pathetic:
BP: 115 lbs
Squat: 120 lbs
DL: 175 lbs
OHP: 65 lbs
I know I can go more on deadlifts and squat but I'm sticking to the linear progression. I've failed on bench at 115 so I reset 10% and will try again.
I plan to bulk until my lifts are at least at the intermediate level and then cut to 12-15% get a good physique. However I think I am gaining a little bit too much fat.
Should I keep bulking or should I start reducing my calories? If I have to get fatter to be able to lift more I'm willing to do that but I was at 200 lbs in the past and I rather not be that heavy again if I can avoid it.
Thank you, I'll post a pic when I can.
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Thread: Advice on Fat Gain
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06-28-2022, 02:55 PM #1
Advice on Fat Gain
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06-28-2022, 02:59 PM #2
- Join Date: Aug 2013
- Location: Stanwood, Washington, United States
- Posts: 5,460
- Rep Power: 47591
You should stop bulking, you're overweight and have plenty of fat on you to fuel gains, you should not be packing on additional pounds. At your current stats even in a deficit you should be able to improve your lifts for a long time.
Follow the Fierce 5 program, its similar to what you're doing but with some adjustments:
https://forum.bodybuilding.com/showt...9678631&page=1All it takes is consistency, effort, proper nutrition, good programming, and TIME.
Don't be upset with the results you didn't get from the work you did not do.
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06-28-2022, 03:16 PM #3
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