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  1. #1
    Registered User eatthedamnyolk's Avatar
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    Advice on Fat Gain

    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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  2. #2
    NASM-CPT xsquid99's Avatar
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    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=1
    IG: @ironhousetraining

    All 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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  3. #3
    Registered User eatthedamnyolk's Avatar
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    Thank you for the program I will try it.
    How much should I eat at a deficit? Would 100-200 calories deficit be ok?
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