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  • Posted On: 09-28-18, 8:32 am (EDT) #1

    Lean bulk?

    September 28, 2018, 8:32 am

    Hi all,

     

    Posted about 1 month or 2 about losing weight I belive I was at 220lbs since then I dropped down to 201lbs, still look the same but a bit better, Still have chest fat, and a small gut or belly, for reference I was 280lbs ish, 6'5 and 19yrs old. So Im in a bit of a what do to now, Im certain im "skinny fat" as they say, But since ive been on below cals Im worried that if I lean bulk will I just go back to being fat?, my bmr is around 2000, but on weekdays I do alot of walking college so I norm walk around 3km-7km. So What Im deciding to do is lean bulk to about 3000cals ish. Then on weekends (where I norm dont do much) down to 2000cals. So If I decide to do this, with the right macros which I will find out later, plus a good routine scotts push pull legs, month 2, I shouldnt look fat, since still a beginner I should body recomp? Hopefully aiming for 20lbs gain in about 1yr or a bit less, does this sound good? should I just bite the bullet and do it? Just in the back in my mind I dont wanna go back to being that big guy you know, But I suppose 200lbs in fairly skinny for someone my size and frame I have still have big shoulders and big legs prob just genes?

     

    Thanks all.

  • Posted On: 09-28-18, 11:52 pm (EDT) #2

    Lean bulk?

    September 28, 2018, 11:52 pm
    Posted by: Username1

    Hi all,

     

    Posted about 1 month or 2 about losing weight I belive I was at 220lbs since then I dropped down to 201lbs, still look the same but a bit better, Still have chest fat, and a small gut or belly, for reference I was 280lbs ish, 6'5 and 19yrs old. So Im in a bit of a what do to now, Im certain im "skinny fat" as they say, But since ive been on below cals Im worried that if I lean bulk will I just go back to being fat?, my bmr is around 2000, but on weekdays I do alot of walking college so I norm walk around 3km-7km. So What Im deciding to do is lean bulk to about 3000cals ish. Then on weekends (where I norm dont do much) down to 2000cals. So If I decide to do this, with the right macros which I will find out later, plus a good routine scotts push pull legs, month 2, I shouldnt look fat, since still a beginner I should body recomp? Hopefully aiming for 20lbs gain in about 1yr or a bit less, does this sound good? should I just bite the bullet and do it? Just in the back in my mind I dont wanna go back to being that big guy you know, But I suppose 200lbs in fairly skinny for someone my size and frame I have still have big shoulders and big legs prob just genes?

     

    Thanks all.

    @username1 If you're skinny fat and you've already lost some weight, then yes it's probably time to go into a lean bulk. Don't be too worried about gaining all the fat back again. If you do things right (and it sounds like you have a good plan) then you won't pile on fat. Keep the surplus small (probably around 250-300 calories above maintenance for a lean bulk), include a little bit of cardio, and reduce macros on off days (like you're planning), and you'll be on track!

     

    If your BMR in motion is 2000, then 3000 would be too many calories for a lean bulk.. but given your size, I don't think 2000 calories would be your BMR in motion. Going for 3000 calories might not even be a surplus for you.. have you used the calculator on the @mealplan page?

     

    The main thing would be to keep the carbs lower on those off days too. If you have big shoulders and legs, yes it could be genetics, so maybe they won't need as much volume as say your chest, back or arms if they seem to be lagging behind.

  • Posted On: 09-29-18, 3:46 am (EDT) #3

    Lean bulk?

    September 29, 2018, 3:46 am

    Cheers Scott,

     

     

    kinda mixed up my numbers my bmr at rest is 2000 roughly in motion it’s about 2600 cals, I’ll have a look at the meal planner when I’m back on my computer! Roughly what do you think I should be gaining just in general a month 2-3lbs? Fat and muscle? My macros are looking like

    Carbs; 400g 1600c

    protien; 250g 900c

    fat 65g 585c

     

     

    think that’s about right, I’ll drop them from carbs on rest, what do you think Scott? Maybe the carbs are a bit high or should I lower them a bit?

     

    Cheers

     

     

  • Posted On: 09-30-18, 10:37 pm (EDT) #4

    Lean bulk?

    September 30, 2018, 10:37 pm
    Posted by: Username1

    Cheers Scott,

     

     

    kinda mixed up my numbers my bmr at rest is 2000 roughly in motion it’s about 2600 cals, I’ll have a look at the meal planner when I’m back on my computer! Roughly what do you think I should be gaining just in general a month 2-3lbs? Fat and muscle? My macros are looking like

    Carbs; 400g 1600c

    protien; 250g 900c

    fat 65g 585c

     

     

    think that’s about right, I’ll drop them from carbs on rest, what do you think Scott? Maybe the carbs are a bit high or should I lower them a bit?

     

    Cheers

     

     

    @username1 Depends how you deal with carbs. Some people can eat 400g + and not gain significant fat.. others don't do as well on high carbs and tend to store fat more easily. Play around with the numbers a little bit and find what's right for you. Maybe take them back to 300g - 350g so you can increase the fat a bit. I think fat would be better around 70g - 80g. But again, it's trial and error.

     

    Gaining 2 - 3lbs per month would be more than enough. That's 20 - 30lbs over the course of a year. If that's your first year, it could all be muscle. If you've been training a while, then they would still be lean gains, but with a little more fat. Just keep an eye on your progress in the mirror as well as on the scale - the mirror will tell you whether you need to adjust your macros (if for example you notice you're gaining too much fat, but still averaging 2 - 3lbs per month).

     

    Hope that helps!

  • Posted On: 10-01-18, 4:31 pm (EDT) #5

    Lean bulk?

    October 1, 2018, 4:31 pm

    Cheers scott,

     

    Ill try with that 80ish fat(720), 250protien(1000), and 325 carbs (1300) Just finished eating today, and Dam Im FULL!! lol its a big change from being on my other cals when dieting down, I should be aiming for 3lbs a month roughly?

     

    cheers!!

     

  • Posted On: 10-02-18, 12:54 am (EDT) #6

    Lean bulk?

    October 2, 2018, 12:54 am
    Posted by: Username1

    Cheers scott,

     

    Ill try with that 80ish fat(720), 250protien(1000), and 325 carbs (1300) Just finished eating today, and Dam Im FULL!! lol its a big change from being on my other cals when dieting down, I should be aiming for 3lbs a month roughly?

     

    cheers!!

     

    @username1 Gaining 2-3lbs will be perfect man. Don't get too caught up thinking you NEED to gain at least 3lbs per month. Even in your first year of training, if you average that every month, that would be amazing. If you're no longer in your first year, it will be a little bit slower, but there will still be solid gains to be made.

     

    Just focus on progressive overload in the gym, and gaining weight consistently. Anywhere from 1-3lbs per month even!

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