Every f'ing time I try to bulk I get a gut. Now that I'm 44 it never fails. Help!!!
MESO-Rx
Anabolic Steroids
Fat!!
- Thread starter Moose
- Start date
weighted chinup
Member
How long have you been eating at a surplus for?
What was your starting weight when you started your bulk, and what is your current weight?
What was your starting weight when you started your bulk, and what is your current weight?
I've been eating at surplus for about two months. I was 178. I'm now 190. 5'9". I went from strict cardio to weight training only. No cardio. When I was 178 I was eating at 1800 cals per day. Since then I have been getting about 2700 a day.
weighted chinup
Member
Good progress.
Gaining .5 - 1lb / week is a good rate to gain weight at, at-least drug free anyway. It doesn't sound like you gained a disproportionate amount of fat since the weight you gained wasn't too excessive in an 8 week/ 2 month span.
If you are worried about fat gain during a surplus you can always try and recomp after every few pounds you gain. So for example, go up by 5 lbs and then eat at or close to maintenance until you lose a bit of fat and replace some of the fat with lbm, then repeat. You can always recomp to a moderate bodyfat percentage, around 12-15, and continue to gain and recomp after every few pounds to stay within that range.
The problem is I don't think the distribution of the weight gain is proportionate. I am only 5'9" but my inseam is 33 so I'm all legs. Legs are hard as hell to build and all the weight is going to tits and gut. I literally look like a beer keg on stilts.
How do you feel about commenting on my diet if I throw it up on here?
weighted chinup
Member
Post it up, I'll take a look at it.
Do you feel like you have gained a disproportionate amount of fat compared to muscle? How is your training, have you been getting stronger?
Do you feel like you have gained a disproportionate amount of fat compared to muscle? How is your training, have you been getting stronger?
I am getting stronger and bigger but I fear it's all fat. Focusing on calories seems to be backfiring. Here is the last two days of meals. I really appreciate your input. Lifts are up.
Yesterday, Thursday
Breakfast: Oatmeal, Protein Shake.
Lunch: Prime Rib Sandwich. Fries and ICED Tea
Snack: Handful of peanuts an protein shake.
Dinner: Two pints of beer, two glasses of wine and Lasagna.
Today, Friday
Breakfast: Protein shake
Mid Afternoon snack: Grilled panini with cheese, egg and bacon
Lunch: Grilled chicken breast sandwich on sourdough no cheese. Cup of fruit.
Snack: Grilled chicken breast.
Dinner: 7 IPA beers and steak fajitas
Will post the weekend diet on Sunday.
weighted chinup
Member
How many calories per day would you say the diet for both of these puts you around?
It really is as simple as the amount of calories you eat, lots of guys like to make dieting unnecessarily complicated, but there really aren't any magic macros or foods that are more conducive to reducing fat gain.
My suggestion would be is that if your bodyfat is on the higher side, to simply cut down until you are at a moderate bf percentage, then continue to bulk, and then recomp after every 5 lbs to lean out a bit and make sure your bodyfat stays within moderate range.
Thank you. What does recomp mean?
weighted chinup
Member
Holding your bodyweight steady while you lose fat and gain muscle. Increasing lbm and decreasing bf while staying at the same weight basically.
It is a bit of a balancing act getting calories correct for recomping, ideally you would want to start close to maintenance level calories. Keep an eye on scale weight and make adjustments so you can hold your bw steady. Keep training and getting stronger as per usual. Once you have leaned out a bit, continue on with your bulk.
This makes sense. How do I find out what my maintence calories should be?
weighted chinup
Member
There are a few formulas you can use to calculate BMR and using that you can find your TDEE / maintenance.
Use the Katch-McArdle formula, it is the most accurate, assuming you have a decent idea of your bodyfat percentage. Here is a calculator you can use, just plug in your digits.
It will give you a BMR and a TDEE based on which activity level suits you the most. Pick the most accurate activity level, it will be listed underneath the BMR. This number beside the activity level will be your TDEE, basically maintenance level calories.
Adjustments might be needed, so keep an eye on scale weight and make any necessary adjustments.
Use the Katch-McArdle formula, it is the most accurate, assuming you have a decent idea of your bodyfat percentage. Here is a calculator you can use, just plug in your digits.
Code:
http://health-connexion.com/body/katch-mcardle-formula.aspIt will give you a BMR and a TDEE based on which activity level suits you the most. Pick the most accurate activity level, it will be listed underneath the BMR. This number beside the activity level will be your TDEE, basically maintenance level calories.
Adjustments might be needed, so keep an eye on scale weight and make any necessary adjustments.
I am grateful to you. Thanks for taking the time to walk through this with me.
TANGO.ECHO.KILO
Member
cut the beer for 30 days man and just watch...
I haven't drank for the past week. Decided after I posted this that the beer count is way to high. Hoping a few weeks of laying off the booze will reduce the weight. I'm also taking weighted chin's advice on the body recomp. We'll see how it goes.
This is my problem. Beer and pussy. Two things I love most in life.
Senorman
Member
Most IPAs have at least 200 calories per 12oz, depending on alcohol %. This meal will put you at 1,400+ calories in junk carbs from the beer alone. If you're aiming for a 2,700 calorie daily intake, total carbs for the day should be around 900-1,200.
Sounds like you're cutting your beer as it is now....just my $0.02
Yikes.
