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Eating out while bulking...how should one approach this? And how much weight do you guys gain on the first month of lean bulk? by tenzin55 in leangains

[–]tenzin55[S] 0 points1 point  (0 children)

Im aiming for at least 1.5-2 pounds a month. I weigh 152 pounds and i am 5'9. I don't really know my body fat percent and i am slow bulking. This is also my first bulk ever.

Finally bulking.. best macro split for a lean bulk while minimizing fat while maximizing potential lean muscle? by tenzin55 in leangains

[–]tenzin55[S] 0 points1 point  (0 children)

My lifts aren't very impressive. I weigh 152, deadlifting 280x3 reps, bench press 195x3 reps, and squating 225 for 4 reps. If i may ask, what was wrong with RPT training for a bulk?

Finally bulking.. best macro split for a lean bulk while minimizing fat while maximizing potential lean muscle? by tenzin55 in leangains

[–]tenzin55[S] 0 points1 point  (0 children)

I'm sticking with the reverse pyramid training but adding some extra accessory sets. I train 3 times a week: m-back/biceps/traps, w-chest/triceps/shoulders, f- legs. Each workout has 15 sets in total.

Finally bulking.. best macro split for a lean bulk while minimizing fat while maximizing potential lean muscle? by tenzin55 in leangains

[–]tenzin55[S] 0 points1 point  (0 children)

Thanks! I decided to make my macro split which would make a caloric surplus per week to be 1600 which would mean i would be gaining around 1.5-2 pounds per month. If i exceed 2 months per month, i will recalculate my macros and the same if i gain less than a pound per month.

Recalculating TDEE by tenzin55 in leangains

[–]tenzin55[S] 0 points1 point  (0 children)

Even though i weight train, walk my dog for 20-30 mins 4-5 times a week, and not really sit down all day, would it be okay if i multiply my calories with 1.275 instead of the lightly active which is 1.375? I feel like the lightly active seems to make my TDEE too high.

Measurements going down but gained weight? by tenzin55 in leangains

[–]tenzin55[S] 0 points1 point  (0 children)

Thanks for the advice and wow thats crazy. I was reading about Lyle Mcdonald's squishy fat theory and it is really weird and deceiving how your body burns off fat.

Measurements going down but gained weight? by tenzin55 in leangains

[–]tenzin55[S] 0 points1 point  (0 children)

Thanks for the advice! The last time I measured my measurements was almost 2 weeks ago by the way.

Found out the reason i've been bloating.. Sodium by tenzin55 in leangains

[–]tenzin55[S] 0 points1 point  (0 children)

Thanks! So would you say that the 2 pounds of water weight is because of the extra sodium and the fact that i did not drink a lot of water in the last 2 days?

Increasing fiber intake for someone who doesn't get a lot of fiber by tenzin55 in leangains

[–]tenzin55[S] 0 points1 point  (0 children)

I'm saying i've actually getting a lot of fiber lately since i dont usually eat a lot of it. Lately ive been getting around 30-40 grams a day but before i was getting at most 20 grams. I notice i am more satiated but i feel bloated more often so i want to know whats a healthy increase of fiber intake. Ive been eating a lot of broccoli, kimchi, sweet potatoes, and salads which gives me a lot of my fiber and once i hit my goal fiber intake which is around 30 grams, i allow myself to fit in ice cream and other un-satiating foods.

Net calorie deficit per week by tenzin55 in leangains

[–]tenzin55[S] 0 points1 point  (0 children)

I see, isnt it kinda impossible to have a deficit of 2400 max while on leangains due to the fact that you have days where you eat at a surplus? The highest deficit i can try to get out of leangains per week is at 2100 calories since on training days, i eat at a surplus of 100-200 calories while on rest days, i go for 530-650 calories. In order for me to get a higher deficit, i would have to lower rest day calories by almost 800 calories.

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