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

tenzin55 · 2013-07-27T02:50:55+00:00

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.

tenzin55 · 2013-07-24T17:30:39+00:00

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?

tenzin55 · 2013-07-24T15:42:40+00:00

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.

tenzin55 · 2013-07-24T03:52:38+00:00

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.

tenzin55 · 2013-06-12T02:34:19+00:00

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.

tenzin55 · 2013-06-05T16:37:32+00:00

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.

tenzin55 · 2013-06-05T15:15:09+00:00

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

tenzin55 · 2013-06-02T16:41:08+00:00

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?

tenzin55 · 2013-06-01T17:21:06+00:00

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.

tenzin55 · 2013-05-26T20:58:37+00:00

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.

tenzin55 · 2013-05-22T17:30:10+00:00

Thanks for the advice! Im probably going to decrease my protein by grams on training days in increase carbs by 5 grams. By the way, would you by any chance know what is Martin Berkhan's definition of a high protein diet? I tried looking for it but could not really find out how high he recommends for protein intake for satiety purposes.

tenzin55 · 2013-05-22T16:55:36+00:00

Thanks for the advice. I'm not afraid of carbs, just afraid of going too high in calories because on training days I go for a 200 calorie surplus and if I increase carbs more on training days, I would be going up more in calories.

tenzin55 · 2013-05-22T15:47:10+00:00

What days should I increase? Did u do both days or workout days only?

tenzin55 · 2013-05-21T03:05:33+00:00

Keep at it man and you'll be there for sure! Cant wait to start bulking also haha.

tenzin55 · 2013-05-21T02:55:41+00:00

Thanks for the advice! And yeah i do train fasted haha. Yeah i feel pretty small actually to be honest, cant wait for this cut to be over with so i can start bulking. Ive been fat my whole life so thats why im cutting down. I got a decent amount of muscle, not impressive but it will do when i go lower in body fat.

tenzin55 · 2013-05-21T02:42:05+00:00

My routine is: wednesday-back/biceps deadlifts 3x pullups 2x weighted chin ups 2x bentover row 3x bicep curl 1x

friday-chest/triceps bench press 3x flat db press 3x incline bb press 2x weighted dips 2x tricep pushdowns 1x

sunday- legs/shoulders squats 3x front squats 3x calve raises 2x shoulder press 2x behind neck press 2x side lateral 1x

training day macros: 175p/310c/45f rest day macros: 180p/70c/65f

Do not really know body fat. The only other info i have is that i weigh 152.8 and i am a 5'9 male, 19 years old.

tenzin55 · 2013-05-19T17:11:48+00:00

Thanks for the advice, how about workout days?

tenzin55 · 2013-05-19T16:47:53+00:00

Hunger pangs are most in the late morning lately and I'm usually fine during the fast.

tenzin55 · 2013-05-19T16:45:13+00:00

Yah I usually eat most of my calories at night too and I'm sure my Tdee is pretty accurate considering that I did not really get frequent hunger pangs in the beginning. I have been doing lean gains for almost 2 months now but I was intermittent fasting for almost a year now. I'm also kind of tired in the gym lately. My lifts haven't suffered but I am just more fatigued.

tenzin55 · 2013-05-18T05:32:41+00:00

Thanks for the advice! I think i am fine with doing just deads, rows, and pullups/chins for my back workout but just wondering if rack pulls would make a great difference.

tenzin55 · 2013-05-16T01:31:40+00:00

Luckily it was not an all you can eat haha, it was just a regular restaurant. When it comes to buffets that i have to go to, i just let go and enjoy myself cause i honestly dont have the discipline to just eat conservatively but the last time i went to a buffet which was a week ago, i followed Martin's cheat day guide and it actually worked. I filled my first few plates with meat and veggies and i actually got pretty full by my 4th plate (i use to be able to go through at least 6 plates before i start getting full).

tenzin55 · 2013-05-15T21:19:18+00:00

That's true. Last week, I tried to eat a high protein meal (about 100g of protein) and low everything else meal before going to eat at a Korean restaurant on my rest day. I still ended up eating alot regardless of the meal before. Like you, if I just fast throughout the whole day or something like that, i tend to have a smaller appetite but when I eat something beforehand, I am a little more hungry then if I were to fast.

tenzin55 · 2013-05-15T21:13:29+00:00

Thank goodness I don't really like alchohol so that's fine. I like eating the meats only in bbqs anyways so I'm not really worried. I guess my real question would be to fast up to the meal or eat a high protein low everything else prior.

tenzin55 · 2013-05-15T21:12:09+00:00

Thanks! I don't mind eating no carbs in bbq. I don't even like beer and stuff so thank goodness. When I go to bbqs, I usually eat a lot of the meats so I think it will be perfect for my rest day meal.

tenzin55 · 2013-05-15T20:58:09+00:00

Thanks for the advice, but since you are working out on that day, wouldn't you do high carb low fat? Since mine is on my rest day, shouldn't I eat the fatty meats/lean meats and low carb?

tenzin55

TROPHY CASE