How do you avoid this when bulking?

How do you avoid this when bulking?

  1. 1 month ago
    Anonymous

    Lift.

    • 4 weeks ago
      Anonymous

      fpbp

      Caloric in/out is for fat percentage, lifting weights is for muscle.

      /thread

  2. 1 month ago
    Anonymous

    Roid.

  3. 1 month ago
    Anonymous

    Isn't 1 lb a week too much?

    • 1 month ago
      Anonymous

      I’ve put on 14 pounds in the last 5 weeks but I had lost a lot of weight prior to that

      • 1 month ago
        Anonymous

        that's fine but you can't gain muscle that fast

        • 1 month ago
          Anonymous
    • 4 weeks ago
      Anonymous

      It is absurdly high. .5-1lb per month is the goal when bulking with that going down the more experienced if a lifter you are.

      • 4 weeks ago
        Anonymous

        >makes zero gains

      • 4 weeks ago
        Anonymous

        >.5lb per month
        >6 lbs per year
        >start as 6’1 150 skelly
        >finally look pretty good after 9 years of lifting

    • 4 weeks ago
      Anonymous

      >52 lbs a year

      • 4 weeks ago
        Anonymous

        Dreamer bulk initiated

    • 4 weeks ago
      Anonymous

      Yes

      https://i.imgur.com/FYahqTt.jpg

      How do you avoid this when bulking?

      Don't bulk at 1lb a week. 1lb every 2-4 weeks is most ideal. A beginner can only gain maybe 20lbs of muscle in their first year if they have pretty good genetics and are training, eating, and sleeping properly. Emphasis on the good genetics. An average joe will probably be 12-15lbs. So this dude, even with perfect genetics, is only gonna put on 7lbs of muscle and 10-11lbs of fat in this 4 months. But more realistically it's closer to 13-14lbs of fat and 3-4lbs of muscle.

    • 4 weeks ago
      Anonymous

      yes but 500 cal surplus is the meme number thats been repeated for the past 20 years

      ~200 surplus is better

    • 4 weeks ago
      Anonymous

      ive done a little over 2lbs a week for 26 weeks, although i did get fatter it wasnt anything like OP pic since i actually lifted weights and added weight to the bar almost every next session

  4. 1 month ago
    Anonymous

    Make sure you’re not retaining water or eating too much sodium.

  5. 1 month ago
    Anonymous

    >bulk for 2 months
    >drink more milk, switch 2% yogurt for full fat and increase the portions, ate more beef and pork instead of chicken, pasta instead of rice, more cheese
    >only gain 1.5 kilos of weight
    >all lifts have increased significally with no exceptions
    What the fuck

    • 1 month ago
      Anonymous

      More protons

      • 1 month ago
        Anonymous

        But I was already getting around 150g of protons a day

        What's the issue?

        It's great, but also kind of weird. I thought I'd get fat from all the extra food but my body composition has barely changed

        • 4 weeks ago
          Anonymous

          Be grateful, God has blessed you

    • 1 month ago
      Anonymous

      What's the issue?

    • 4 weeks ago
      Anonymous

      Congratulations, you are successfully bulking.

    • 4 weeks ago
      Anonymous

      issue is your hormones. you can barely synthetize muscle fibers I guess. If everything is right, then its' probably hormones. You got any issue with insulin/cortisol ? That can put your test/est out of whack - that and other environmental factors like xeno-estrogens etc...But if you got everything else ''right'', that's my guess.

      • 4 weeks ago
        Anonymous

        How does he have a problem with his hormones if he is gaining 0.75 kg of muscle a month, getting stronger on all his lifts, no exceptions, and little to no fat? The maximum muscle a beginner can expect to gain is 0.5-1 kg a month, so he’s right on track, maybe slightly under.

      • 4 weeks ago
        Anonymous

        Nah, though my test is definitely lower now compared to the summer months because of no sun exposure but I don't let that bother me.

        How does he have a problem with his hormones if he is gaining 0.75 kg of muscle a month, getting stronger on all his lifts, no exceptions, and little to no fat? The maximum muscle a beginner can expect to gain is 0.5-1 kg a month, so he’s right on track, maybe slightly under.

        I've been lifting for close to three years now, I'm a bit past my noobie gains

      • 4 weeks ago
        Anonymous

        >cortisol
        So you're saying tfw no gf was the gains goblin all along?

    • 4 weeks ago
      Anonymous

      I'm literally not seeing a problem, here.

    • 4 weeks ago
      Anonymous

      that's how it's supposed to go anon.

      You're giving your muscles the proteins they need, while not eating so much that you gain muscle.

      You've successfully done something millions of people couldn't.

    • 4 weeks ago
      Anonymous

      What's the problem dyel gay? That's literally what is supposed to happen

  6. 1 month ago
    Anonymous

    Bulking meme claims yet another victim. Sad!

  7. 1 month ago
    Anonymous

    Unironically HiT or cardio
    Sprint or do intense martial arts twice a week
    It won't kill your gains

  8. 1 month ago
    Anonymous

    >3x5
    >roider brosplit as a natty
    >training daily
    >no time for recovery
    >ends up a fat piece of shit

    Many such cases.

    • 1 month ago
      Anonymous

      Recovery is a meme lmo,
      bet you re a volumer

      • 1 month ago
        Anonymous

        >volumer
        Oh, somebody who actually grows?
        I was a 3x5, 5x5 fag until this year where I literally put on 4kg of lean mass after lifting for 4 years
        SS variants kept me in DYEL prison for years and i only broke out through 3x10, 4x12 and AMRAP's

        • 4 weeks ago
          Anonymous

          >did STARTING strength (a 3 month program) for four years
          >wonders why his results weren't optimal
          Good to hear you've gained more muscle mass, but maybe hit the library instead of the gym for more brain mass instead?

          • 4 weeks ago
            Anonymous

            I said SS variants, not SS - and you know by that I mean strength based routines. All strength based routines are a fucking meme if you want to look good.
            Keep coping you fat fuck

        • 4 weeks ago
          Anonymous

          >Oh, somebody who actually grows?
          volumers never growh

    • 4 weeks ago
      Anonymous

      >volumer
      Oh, somebody who actually grows?
      I was a 3x5, 5x5 fag until this year where I literally put on 4kg of lean mass after lifting for 4 years
      SS variants kept me in DYEL prison for years and i only broke out through 3x10, 4x12 and AMRAP's

      >3x5
      it's not that bad
      >roider brosplit as a natty
      yeah, it's retarded
      >training daily
      nothing wrong with it if the routine is properly programed around that
      >no time for recovery
      >volumer
      both been known to be broscience for decades
      https://www.thinkmuscle.com/articles/haycock/hst-02.htm

      • 4 weeks ago
        Anonymous

        Science "based" lifters all look like shit just lift heavy shit as much as you can eat meat and veggies and sleeo 8+hr

        • 4 weeks ago
          Anonymous

          >Science "based" lifters all look like shit
          nice anecdote, I'm sure every professional strength athlete agrees with you
          > lift heavy shit as much as you can eat meat and veggies and sleeo 8+hr
          so did the guy in the OP.
          basically anyone who lifts regularly in a non-retarded way can reach his genetic natty potential eventually, but the point is reach it sooner than later

      • 4 weeks ago
        Anonymous

        >it's not that bad
        >what is hypertrophy?

        you need more volume in order to build muscle mass, fool. yes it is bad

        • 4 weeks ago
          Anonymous

          not that bad doesn't mean that it's optimal, just that it could be much worse, so you may wanna learn to read. what you actually need to build muscle is progressive overload and the specific volume needed to grow depends on individual factors like how advanced the lifter is. even 3x5 is often too much than necessary for an optimal anabolic response for absolute beginners, the frequency is much more important, but it may be way too little for most of advanced lifters. measuring volume by just reps and sets per exercise is completely retarded as it doesn't account for the number of exercises and training frequency. effective volume per bodypart is the total tonnage lifted, not just the number of reps, anyway.

  9. 1 month ago
    Anonymous

    dingus forgot to lift

  10. 1 month ago
    Anonymous

    bulking isn't real newfag.

  11. 1 month ago
    Anonymous

    don't start bulking at the point where you're supposed to start cutting

  12. 1 month ago
    Anonymous

    It's genetics, hormones, thyroid, insulin resistance all that shit. When will you retards realise there are thousands of variables in each human body. We are not all the same. Me and my friend started lifting at the same time, I gained muscle mass alot faster, he got stronger without as much mass. We love together so almost identical diets and the same program
    . Both 6ft

    • 1 month ago
      Anonymous

      Live* lmaaao

    • 1 month ago
      Anonymous

      OP's problem is that he went on a bulk when he was already at almost 20%bf. Of course he became a fat fuck, he started as one.

      • 1 month ago
        Anonymous

        You could be right, I'd assume he didn't eat properly. You can recomp as a beginner.

        • 1 month ago
          Anonymous

          Besides, he said he was bulking. That alone is enough to destroy any chances of recomp because to recomp you need to be in slight deficit or around maintenance.

        • 4 weeks ago
          Anonymous

          >recomp
          Stop parading this stupid meme. A recomp is effectively just a cut.

      • 1 month ago
        Anonymous

        >abs
        >20%

        • 1 month ago
          Anonymous

          What abs?

          You could be right, I'd assume he didn't eat properly. You can recomp as a beginner.

          >recomp
          Meme. You either focus on building size and strength or focus on losing fat. Trying to do both is a recipe for achieving neither. Maybe it works for some people but you can't rely on it.

          • 1 month ago
            Anonymous

            Honestly recomping kind of does work for a bit depending on the person but being in maintenance should just be a grace period between cutting/bulking.
            I think a lot of anons here think they're above time tested methods. Bulking absolutely works as long as your effort in the gym increases throughout the bulk too

    • 1 month ago
      Anonymous

      Live* lmaaao

      Freuduan slip, n-no homo

    • 4 weeks ago
      Anonymous

      If you're gaining weight and it's all fat you need to eat less
      Bulking is just to ensure you get all the calories and protein you need, any more than that is just wasted going into fat
      You going on about "every body is different you can't help gaining fat it's all genetic live laugh love :)" is completely fucking stupid and helps no one because what he should be doing is cutting back and adjusting for his own progress rather than following a pre set program to the letter

    • 4 weeks ago
      Anonymous

      This is the natural order of things. There can only be two. One to top and one to bottom lover boy.

    • 4 weeks ago
      Anonymous

      So you both have the same lifts?

  13. 1 month ago
    Anonymous

    1 year
    you have to just commit to it and go to failure often when your new I think, but I’m still new so maybe I’m just lucky who fucking knows really

    • 4 weeks ago
      Anonymous

      Do you have a permanent undermoob crease or did you just take off a bra in each of those pics?

      • 4 weeks ago
        Anonymous

        I-it’s actually f-fading anon. Won’t be there forever haha….

        • 4 weeks ago
          Anonymous

          It actually is looking much better

    • 4 weeks ago
      Anonymous

      Forearms routine now

      • 4 weeks ago
        Anonymous

        It’s cause I’m a dumbbell only home gymcel

  14. 1 month ago
    Anonymous

    Eat more protein, not carbs.

    • 4 weeks ago
      Anonymous

      carbs are the most anabolic macronutrient

  15. 1 month ago
    Anonymous

    Actually train hard.

    Guarantee this dude doesn’t actually track his lifts and aim for progressive overload every session.

  16. 1 month ago
    Anonymous

    Try lifting.

  17. 1 month ago
    Anonymous

    He fell for the high protein meme. Anymore than 60grams a day is pissed out

    • 1 month ago
      Anonymous

      Total bullshit

      • 1 month ago
        Anonymous

        Found the guy that spent $100 on the highest of quality protien powder.

        • 1 month ago
          Anonymous

          I’m the guy who put on 16 lbs in five weeks so I will continue to eat 120-140g protein a day

          • 1 month ago
            Anonymous

            >I’m the guy who put on 16 lbs in five weeks
            It's not even possible to put on 16lbs of muscle on in the first year as a natural with noob gains in absolute ideal conditions. You gained a LOT of fat.

            • 4 weeks ago
              Anonymous

              I’m not saying it’s all muscle. I’m eating around 3k calories, 120-140g protein, lifting PPL six days and basically just quickly getting back to where I was before.

              Muscle memory is a thing and I’ve been lifting for years, have roided in the past, and had dropped about 25 pounds over 6 months. It’s easy to get back what you’ve previously had

    • 1 month ago
      Anonymous

      It's more like 50 grams per meal max. It's just stupid to buy powders and etc.

  18. 1 month ago
    Anonymous

    shit diet, simple as

  19. 1 month ago
    Anonymous

    Entirely too much time in gym for a natty on first bulk. Plus bulking is a meme. Eating too much brotein not enough whole foods. But most importantly you weren't lean enough to start bulking in the first place.

  20. 4 weeks ago
    Anonymous

    You can aim for a lb a week if you're blasting a gram of gear. As a natty, you'd be lucky to gain a lb a month of muscle.

  21. 4 weeks ago
    Anonymous

    Make sure you're gaining muscle and not fat by actually lifting.

  22. 4 weeks ago
    Anonymous

    you actually lift and don't fall for the "dirty bulk at 1k cals" meme, eat at a slight surplus and still eat decently, also cardio

  23. 4 weeks ago
    Anonymous

    bulking is for steroids.

    0.5lbs/wk is a pretty realistic target for lean gains and it only requires a surplus of ~1600 per week, or ~230 calories per day. less, even.

    the typical partitioning ratio is in the order of like 0.3 or 0.4 though so you'd have to eat a surplus of ~650 to get that level of lean gains.

    in short you're always going to put on twice as much fat as you are muscle when bulking if you're over your natural lean mass amount.

  24. 4 weeks ago
    Anonymous

    bulkers are worse than roidtrannies. it's literally a mental illness. just eat healthy protein-righ food when you're hungry

  25. 4 weeks ago
    Anonymous

    >in the gym for 60-90 minutes a day
    Yeah he doesn't actually lift.
    Nobody serious says they are in the gym for x amount of time. You can of course optimize your routine to spend as little time as possible while still being very effective, but that is besides the point.
    Chances are he barely added any strength if he is even doing the proper lifts to begin with, chances are he is doing some retarded routine going through the motions.

  26. 4 weeks ago
    Anonymous

    >natty lifting

    • 4 weeks ago
      Anonymous

      >

      • 4 weeks ago
        Anonymous

        >cant ohp 1pl8

  27. 4 weeks ago
    Anonymous

    >natty lifting

    • 4 weeks ago
      Anonymous

      good progress. looks like 3.5 lbs. of muscle and less than a pound of fat in a year

    • 4 weeks ago
      Anonymous

      His arms look better if he cuts now he'd be good

  28. 4 weeks ago
    Anonymous

    Why are some people this retarded? They hear some generic advice like "eat big to get big" and mindlessly follow it like some fucking robots instead of adding a tiny bit common sense to the equation or getting deeper knowledge about the topic

  29. 4 weeks ago
    Anonymous

    Same thing happened to me
    I got way stronger and set PRs in all lifts, but also gained ridiculous stomach fat, now I feel bloated and unsexy

    I think heavy bulking is just bad, period
    It's better to be at a minor calorie surplus and gain slowly

    • 4 weeks ago
      Anonymous

      >I think heavy bulking is just bad, period
      >It's better to be at a minor calorie surplus and gain slowly
      ???

      • 4 weeks ago
        Anonymous

        I don't know if I worded it correctly
        I mean you should avoid trying to gain too fast

        • 4 weeks ago
          Anonymous

          pretty obvious that by "heavy bulking" you meant "high surplus bulk" idk why the other anon is confused.

  30. 4 weeks ago
    Anonymous

    Add calories from starch, not sugar/fat.

  31. 4 weeks ago
    Anonymous

    This board is full of retarded, conflicting advice

  32. 4 weeks ago
    Anonymous

    being natural and bulking at a rate faster than 0.5lbs per week for longer than 12 weeks is a recipe for disaster
    even just 5 extra pounds of muscle make a huge difference, there is zero reason to bulk aggressively

  33. 4 weeks ago
    Anonymous

    There are too many variable here to truly know why this guys bulks led to him getting fat more than anything
    -Is his workout routine good?
    -Is he actually pushing himself at the gym?
    -Is he eating a 500 cal surplus or a 2000 cal surplus?
    -Are his T levels normal?

    As a general rule though, I wouldn't recommend deliberately overfeeding yourself unless you're roiding. Just focus on getting enough protein.

    • 4 weeks ago
      Anonymous

      Everything on this is right except "save money." It should be "invest money." "Save money" is the kind of shit-tier advice stupid Boomers say because they honestly think the returns on a savings account amount to dick.

      • 4 weeks ago
        Anonymous

        This is true, although younger generations are stupid and think that investing means putting money into dogecoin or some other speculative bullshit.

        • 4 weeks ago
          Anonymous

          Investing is a gay scam. Stocks are scams. It's all gambling. You're either lucky or you're not. Simple as. You two sound dumb af

          • 4 weeks ago
            Anonymous

            Finally someone said it. It’s just gambling.

            • 4 weeks ago
              Anonymous

              Yes. The only true investments are skills and knowledge. Things that you can use practically and or creatively in your day to day.

            • 4 weeks ago
              Anonymous

              It’s gambling on the entire U.S. economy. If you’re unlucky the country goes in the shitter and everyone else is poor as well. Think of it this way if it goes good, you make money, if it goes bad, you get a gov bailout, if it goes really really bad, you live in a new country with a new currency so point is moot anyways.

          • 4 weeks ago
            Anonymous

            It is gambling, but the ROI for stocks has been about 10% annually for half a century.
            It would be like going to the casino, but the odds are stacked in your favor instead of against you.

            • 4 weeks ago
              Anonymous

              >It would be like going to the casino, but the odds are stacked in your favor instead of against you.

              This is how I know you're completely retarded. The house always wins and gambling. That ROI for stocks being 10% annually. It's nothing compared to what the house is getting. The people who structure the game are the winners in the end.

  34. 4 weeks ago
    Anonymous

    >he fell for you bulking meme

  35. 4 weeks ago
    Anonymous

    Bulking is a fucking meme, holy shit, why the fuck do people do this.

  36. 4 weeks ago
    Anonymous

    How come people never bulk correctly??

    • 4 weeks ago
      Anonymous

      How come you didn't? Same reason.

      • 4 weeks ago
        Anonymous

        Post your bulk lets see

    • 4 weeks ago
      Anonymous

      How can you stand that fold under your boobs? Holy shit that must be uncomfortable. I couldn't even stand my lats blowing up.

    • 4 weeks ago
      Anonymous

      >brown gyno

  37. 4 weeks ago
    Anonymous

    This is what happens when you bulk on meme foods and goyslop instead of just eating more meat and eggs and lifting hard.

  38. 4 weeks ago
    Anonymous

    Don't let it get to that point? You don't just wake up one day looking like that.

  39. 4 weeks ago
    Anonymous

    Cardio slash not eating like a dump truck
    Firstly bros will slam whey like it's literally powdered muscle and get fat from all the carbs. Then they'll add a le bulkmode diet on top of it complete with burgers fries and other garbage.
    Most of the time a "bulk" is just an excuse to maintain a poor diet
    Caloric rules still apply and so does diet composition, he is eating too much or not working out enough, probably both, and his energy mix probably sucks
    Like if you're already sedentary you don't need to radically change your diet to make gains, it's just going to go to a different place when you start using your muscles
    Also you need to either run a deficit to burn fat or incorporate long workouts to actually get into a fat burning state it's not a do 5 reps and call it a day type situation

  40. 4 weeks ago
    Anonymous

    >How do you avoid this when bulking?

    Don't bulk to 25% body fat when you're starting at 20% body fat.

    >bulking for 4 months straight

    So that's 13 weeks. He gained ~13 lbs. In 4 months. What makes you think it's realistic to put on 13 lbs of muscle in a third of a year as a natty?

    He should bulked for 6 weeks. Then cut for 4 weeks. Repeat for 2 years. Stay within a health BF% the entire time.

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