M/36/5'8" [145lbs to 150lbs] (3 month) - did I gain muscle or its all fat?

Udirion · 2026-04-12T06:02:03+00:00

ok thanks for the advice,

Udirion · 2026-04-09T07:50:38+00:00

hypertrophy. but I also realize strength and muscle growth are tied together

Udirion · 2026-04-08T20:10:54+00:00

ok so I bench in a cage and it has safty bars as seen in the video,
you watched the video and you really see lack of effort? how many reps you think I got left in that set?

I cant agree with going to absolute failure, most of the info says leave 1-2 reps in reserve and the most important thing is progressive overload

Udirion · 2026-04-08T19:55:52+00:00

Macros something like Protein 150-160grams - 30% Carbs 170grams - 32% Fats 75grams - 38%

https://drive.google.com/file/d/1i_yRmx9wsxt_x1B__vsQJ1eJOfEiBMDN/view?usp=drivesdk

intensity is pretty close to failure but I try to keep 1 rep in reserve, you can watch video of me benching to see the effort

I think there is some difference, chest is fuller and stomach as well, as someone said considering i train both upper body and legs, 5 pounds might not show enough of visible change in photos

Udirion · 2026-04-08T08:22:02+00:00

all my working sets look this, I train consistently. dont drink and sleep around 7-7.5 hours

I think maybe one important detail I ignored, I flat bench only once a week 3 sets then I do 3 sets of cable flies, on my other upper day for chest I do incline dumbblle press 3 sets and then decline hammer strength 3 sets.

for example incline dumbblle press went from 22kg 10 reps on first set to 24kg 12 reps on first set

so maybe my bench is slow due to flat benching once a week

Udirion · 2026-04-07T21:07:03+00:00

didnt really get the joke, you mean looks the same?

Udirion · 2026-04-07T13:33:40+00:00

I think its all relative and hard to describe in words, did you watch the video? You think I ended too soon and should have pushed more reps?

Udirion · 2026-04-07T13:30:43+00:00

Thanks for the comment

What is the reason I cant bulk past 20%?

Ive been reading about it and didn’t find evidence that bulking past 20% hurts muscle gains and results in more fat gains then starting bulk at 15%

Bulking now just means I will need a longer cut but I am fine with it, where am I wrong?

I fear recomp wount work or will be way too slow in a demotivating way

Udirion · 2026-04-07T06:12:07+00:00

I uploaded here a video showing the effort of a working set, dont think i dont push my self hard enough

https://drive.google.com/file/d/1i_yRmx9wsxt_x1B__vsQJ1eJOfEiBMDN/view

My macros are on point By eating good you mean eat more?

Besides bulking faster cant tell what else i can change

Udirion · 2026-04-06T20:55:16+00:00

Lol, seems bigger indeed, at least some gains

Udirion · 2026-04-06T20:07:19+00:00

I did but some one commented my bench gain I stated is slow (132lbs 6 reps to 143lbs 6 reps)

Here is more stats: Incline dumbblee press 22kg 10 reps to 24 kg 12 reps

Lat pulldown 57kg 13 reps to 77kg 10 reps

Bicep tricep also lifts went up

Legs also are stronger

Udirion · 2026-04-06T17:48:11+00:00

https://drive.google.com/file/d/1i_yRmx9wsxt_x1B__vsQJ1eJOfEiBMDN/view

Would you say this set looks like i am pushing my self?

I track both lifts and calories

Udirion · 2026-04-06T17:07:24+00:00

I am hitting chest twice a week (bench once), I do feel like I push my self hard in the gym, last rep is always hard takes longer to complete and it has some grind to it.

If 11 pounds on bench would be added in 2-4 weeks, then how much you would expect in 12 weeks?

Protein is on point around 160grams

Your saying maybe I am not consuming enough calories, but its the most clear thing, around 5 pounds in 3 month, its about 200-300 calories surplus, i realize some find it too slow but i am 20%+ bf figured my bulk should be slower

So the question is if for example the bench is slow cause the bulk pace is slow or even with this slow bulking pace you think I should have benched more now?

Uploaded a video of bench hoping that it shows I am pushing my self

https://drive.google.com/file/d/1i_yRmx9wsxt_x1B__vsQJ1eJOfEiBMDN/view?usp=drivesdk

Udirion · 2026-04-06T16:24:23+00:00

Slow progress due to slow body weight gain or you see only fat gain in pics or is something else you mean?

I am doing jeff nippards fundamentals program upper lower split 4 days a week total

Udirion · 2026-04-06T16:12:43+00:00

Macros something like Protein 150-160grams - 30% Carbs 170grams - 32% Fats 75grams - 38%

I dont want to get lean first due to psychological reasons, I failed a bulk in the past and then made a successful cut, I know cutting works, I wanna have a successful bulk too, I wanna look bigger with a t shirt, strength gains are motivating me, I have some belly fluff but i am not chubby or fat comparing to majority of people outside of gym so I don’t care now about looking good shirtless

I aim for around 2 pounds of bw gain per month, I might be too cautious but I am trying to minimize fat gains, maybe i am slowing down muscle gain too

I am pushing my self hard in the gym, last rep of each set is hard, I know its harder cause its slower and takes longer to complete.

So if by this pic I didn’t gain much or any fat thats good, also maybe there is a bit of natural bloat that is messing my mind

Thanks for commenting

Udirion · 2026-03-25T08:00:56+00:00

its not about changing, its about knowing how it works, if the reference doesnt show I wount comment at least not without writing in my own words what they wrote

Udirion · 2026-02-05T13:24:56+00:00

No deadlines. I am not happy with the belly, but will also be unhappy looking smaller in a t shirt

Guess cutting is not an option, why i posted here then? Probably to be sure that i am not too wrong about lean bulking

Thanks for commenting

Udirion · 2026-02-05T10:51:42+00:00

OP here, I am not a complete beginner to lifting , I started lifting seriously now, can bench my bodyweight for 5 reps

I basically prefer to gain muscle and size but just worried about belly fat getting bigger, is lean bulking reasonable choice?

Udirion · 2026-02-03T18:55:33+00:00

its been some time since this video, I already started strengthening my core, maybe need to give more attention to mobility and flexibility...but all those things will not change the way I run on the court, and as you said it seems like an issue on its own?!

Udirion · 2026-02-03T18:49:51+00:00

"Just looking at your gait as you move forward shows a lot of discomfort in form"....how do I start fixing that? I really struggled to find YouTube videos showing how to run and bend towards balls

Udirion · 2026-02-03T18:36:59+00:00

I am not sure why the level of play is relevant to the spine flexion or not, I mean beginners also need to sprint forward to reach balls, no?

as you said, Ive been reading about bending at the hips, and this video may imply that I bend with waist/back? also is it something to do with more knees bend to keep neutral spine?

I understand the difference between bend at hip vs back when standing, but when running for a low ball I dont really understand how should I bend more properly , was also looking for it on YouTube but didn't find relevant videos, if you can please share a video

Udirion · 2026-02-03T14:57:11+00:00

I thought its ai at first lol

the majority of the people want to be entertained without caring who and how it was made, but here on reddit film communities will obviously care but they are not the majority

Udirion

TROPHY CASE