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  • Posted On: 04-15-18, 6:13 pm (EDT) #1

    Clean bulking gone wrong?

    April 15, 2018, 6:13 pm

    BMR: 2,207 Cal. 

    Currently consuming 2500 calories daily. (2,207 on rest days) 

    Macros: 188g Protein,  281g Carbs, 69g Fat.  (30%, 45%, 25%)

    Workout 5x a week,  PPL routine. 

    Hey Scott, I've been on a clean bulk for 16 weeks. I started at 142 lbs and now I'm 153.5 lbs. When I started, I was about 15-16% bf because I tend to hold more fat than the average guy (waist & hips) but I did not want to cut because I'm 5' 11" and that would have put me at a dangerously low weight, in the 130s. After watching your video on cutting or bulking I decided to bulk. 

    The problem I had in the beginning was that when I reduced my calories and carbs on rest days to maintenance I was losing weight. When I stopped I actually began gaining weight, so I stopped reducing calories and carbs on my 2 days off. When I finally got to 150lbs I began to reduce my calories and carbs to maintenance on off days because I felt I was at a better position to do so. My diet has been very strict. It consists of eggs, oatmeal, brown rice, whole grain bread, chicken, broccoli, fruit, olive oil, almonds, raisins, nutella and peanut butter (to help reach my caloric goal and fat macros). Literally everyday I've been eating the same thing because I'm in college and don't have time to be picky. Unfortunately, even though I've gained strength and size my waistline has also gotten wider, from 32 to 34 inches. I estimate that I'm about 18% bf. In appearance, I'm still skinny fat with a little more muscle. Very soft body though. 

    I started doing HIIT for 20 mins + 20mins of abs on one of my rest days last week to try to do some damage control but did not reduce my calories to maintenance because I don't know if I should. At this point I don't know what to do. My goal was to get to 170-175lbs by mid June to start a cutting cycle but I'm really discouraged. Should I cut now and start over? Or should I keel going? I really need your advice, I don't want to quit. Thanks!

  • Posted On: 04-16-18, 10:48 am (EDT) #2

    Clean bulking gone wrong?

    April 16, 2018, 10:48 am
    Posted by: JosueV_V

    BMR: 2,207 Cal. 

    Currently consuming 2500 calories daily. (2,207 on rest days) 

    Macros: 188g Protein,  281g Carbs, 69g Fat.  (30%, 45%, 25%)

    Workout 5x a week,  PPL routine. 

    Hey Scott, I've been on a clean bulk for 16 weeks. I started at 142 lbs and now I'm 153.5 lbs. When I started, I was about 15-16% bf because I tend to hold more fat than the average guy (waist & hips) but I did not want to cut because I'm 5' 11" and that would have put me at a dangerously low weight, in the 130s. After watching your video on cutting or bulking I decided to bulk. 

    The problem I had in the beginning was that when I reduced my calories and carbs on rest days to maintenance I was losing weight. When I stopped I actually began gaining weight, so I stopped reducing calories and carbs on my 2 days off. When I finally got to 150lbs I began to reduce my calories and carbs to maintenance on off days because I felt I was at a better position to do so. My diet has been very strict. It consists of eggs, oatmeal, brown rice, whole grain bread, chicken, broccoli, fruit, olive oil, almonds, raisins, nutella and peanut butter (to help reach my caloric goal and fat macros). Literally everyday I've been eating the same thing because I'm in college and don't have time to be picky. Unfortunately, even though I've gained strength and size my waistline has also gotten wider, from 32 to 34 inches. I estimate that I'm about 18% bf. In appearance, I'm still skinny fat with a little more muscle. Very soft body though. 

    I started doing HIIT for 20 mins + 20mins of abs on one of my rest days last week to try to do some damage control but did not reduce my calories to maintenance because I don't know if I should. At this point I don't know what to do. My goal was to get to 170-175lbs by mid June to start a cutting cycle but I'm really discouraged. Should I cut now and start over? Or should I keel going? I really need your advice, I don't want to quit. Thanks!

    I guess I am just a little confused on what you're discouraged about? Do you feel you are not gaining fast enough? My calculations with your info provided minus age is that you are not eating enough. You should be at 2805 to lean bulk. Basically when you go to maintenance you are eating in a deficit that's why you are losing weight. A little bit of fat is going to come when bulking no matter just as long as it's minimal. Just make sure you eat what you need on your lifting days and eat at proper maintenance on your off days and get to your goal weight. When you're ready to cut then boom. Things like this take patience and sometimes you got to tweak your macros because it's not always going to be dead on each person. Also make sure to adjust you macros ocassionally. Don't eat 2805 Calories for 16 week.

    Still sounds like you've been making progres man!

     

  • Posted On: 04-16-18, 5:52 pm (EDT) #3

    Clean bulking gone wrong?

    April 16, 2018, 5:52 pm
    Thanks for your advice!
  • Posted On: 04-24-18, 12:55 am (EDT) #4

    Clean bulking gone wrong?

    April 24, 2018, 12:55 am
    Posted by: JosueV_V

    BMR: 2,207 Cal. 

    Currently consuming 2500 calories daily. (2,207 on rest days) 

    Macros: 188g Protein,  281g Carbs, 69g Fat.  (30%, 45%, 25%)

    Workout 5x a week,  PPL routine. 

    Hey Scott, I've been on a clean bulk for 16 weeks. I started at 142 lbs and now I'm 153.5 lbs. When I started, I was about 15-16% bf because I tend to hold more fat than the average guy (waist & hips) but I did not want to cut because I'm 5' 11" and that would have put me at a dangerously low weight, in the 130s. After watching your video on cutting or bulking I decided to bulk. 

    The problem I had in the beginning was that when I reduced my calories and carbs on rest days to maintenance I was losing weight. When I stopped I actually began gaining weight, so I stopped reducing calories and carbs on my 2 days off. When I finally got to 150lbs I began to reduce my calories and carbs to maintenance on off days because I felt I was at a better position to do so. My diet has been very strict. It consists of eggs, oatmeal, brown rice, whole grain bread, chicken, broccoli, fruit, olive oil, almonds, raisins, nutella and peanut butter (to help reach my caloric goal and fat macros). Literally everyday I've been eating the same thing because I'm in college and don't have time to be picky. Unfortunately, even though I've gained strength and size my waistline has also gotten wider, from 32 to 34 inches. I estimate that I'm about 18% bf. In appearance, I'm still skinny fat with a little more muscle. Very soft body though. 

    I started doing HIIT for 20 mins + 20mins of abs on one of my rest days last week to try to do some damage control but did not reduce my calories to maintenance because I don't know if I should. At this point I don't know what to do. My goal was to get to 170-175lbs by mid June to start a cutting cycle but I'm really discouraged. Should I cut now and start over? Or should I keel going? I really need your advice, I don't want to quit. Thanks!

    Great advice again from Aaron!

     

    @josuev_v I think your calories are a little low too. If you are a 5'11 guy, and it sounds like you are around your late teens early 20s, then you should probably be eating more like 3000 calories for a surplus. You have gained weight which is good, and you will gain some fat while bulking, but you should still be doing cardio to minimze fat gain. I'd aim for at least two HIIT sessions per week, and on your off days, reduce your carbs to more like 150g-200g. That shoud also help with fat loss.

     

    So I'm not saying you need to jump to 3000 calories right away, but maybe work your way up there. Definitely don't hit 2200 calories on off days, especially if you are doing cardio and abs - that would mean you're still burning extra calories, so if anything, eat about 100-200 calories less on your off days, but nothing more than that.

     

    Try increasing those fat levels too.. you'd probably be better off with more like 80g-90g fat.. maybe even 100g to keep the carbs from spilling over too much.

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