Questions For Those Experienced WIth Bulking

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    Jul 29, 2012 11:25 AM GMT
    Trying to add a bit of mass here and, yes I know, that some added body fat is likely to come along with it, but I'd like to keep that to a minimum. Actually, in the two weeks since I've been trying to bulk, I am happy to have gained about 5 pounds and when I tested my body fat, it stayed around 12%. I doubt the 5 pounds are really muscle though, probably just added water weight from creatine and increased carb intake.

    But what I'm really interested in is the personal experiences guys here have had with bulking - what works and what doesn't. For example:

    How many daily calories above your BMR do you aim for?

    What has been the amount you usually gained after the first couple of weeks? For example 1/2 pound a week, 1 pound, more?

    How closely do you monitor body fat levels when bulking? Or do you just go for it and figure you'll shed the fat later?

    What macronutrient profile do you keep? And what strategies do you use to stay within the parameters? How far off can you get from the goal levels while still getting good results in your experience.

    Still really inexperienced at this sort of thing and welcome any insight.
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    Jul 29, 2012 5:55 PM GMT
    I'm still relatively new to bulking/cutting type dieting, but I worked with a nutritionist on my diet and went from 165 to 190 over the course of about 4 months. I had tried to bulk on my own with very mixed results from weight gainer shakes and eating everything in sight. The scientific approach worked much better! We did 500 calories above my maintenance caloric rate and I ended up gaining about 1 pound per week. I measured body fat every other week just so we could tweak the macronutrient percentages as needed. We ended up sticking to 40/40/20 (carbs/protein/fat) for the entirety because my body composition was still where I thought it should be. I ended up gaining about 3% body fat, so I was really happy. I was doing the eat-the-same-thing-every-day approach, which I know doesn't work for some people. But I mixed things up with various spices and cooking methods.

    The key takeaway for me was first, getting all of my fats in, and only (or mostly) from healthy sources: olive/coconut oil, avocados, nuts. For me this was mentally difficult because I was used to eating very little fat at all. Second, weighing and measuring everything so you can be precise and tweak your macros if you feel you're gaining too much fat.

    Good luck with your bulk! You look great! icon_smile.gif
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    Jul 29, 2012 7:21 PM GMT
    @ SF79 - That is really impressive. Looks like you actually put on a little over a pound a week. Your photos look great. Thanks for sharing what worked for you. I've heard of eating the same thing every day approach. I think I might go nuts with that approach though! icon_lol.gif