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.
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
>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 frick
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.
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.
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
>volumer
Oh, somebody who actually grows?
I was a 3x5, 5x5 gay 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
>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?
I said SS variants, not SS - and you know by that I mean strength based routines. All strength based routines are a fricking meme if you want to look good.
Keep coping you fat frick
>volumer
Oh, somebody who actually grows?
I was a 3x5, 5x5 gay 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 moronic >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/haywiener/hst-02.htm
>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-moronic way can reach his genetic natty potential eventually, but the point is reach it sooner than later
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 moronic 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.
It's genetics, hormones, thyroid, insulin resistance all that shit. When will you morons 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
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.
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.
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
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 fricking 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
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 fricking knows really
>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.
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
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.
>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 moronic routine going through the motions.
Why are some people this moronic? They hear some generic advice like "eat big to get big" and mindlessly follow it like some fricking robots instead of adding a tiny bit common sense to the equation or getting deeper knowledge about the topic
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
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.
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.
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.
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.
>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 moronic. 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.
Cardio slash not eating like a dump truck
Firstly homies 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
Lift.
fpbp
Caloric in/out is for fat percentage, lifting weights is for muscle.
/thread
Roid.
Isn't 1 lb a week too much?
I’ve put on 14 pounds in the last 5 weeks but I had lost a lot of weight prior to that
that's fine but you can't gain muscle that fast
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.
>makes zero gains
>.5lb per month
>6 lbs per year
>start as 6’1 150 skelly
>finally look pretty good after 9 years of lifting
>52 lbs a year
Dreamer bulk initiated
Yes
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.
yes but 500 cal surplus is the meme number thats been repeated for the past 20 years
~200 surplus is better
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
Make sure you’re not retaining water or eating too much sodium.
>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 frick
More protons
But I was already getting around 150g of protons a day
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
Be grateful, God has blessed you
What's the issue?
Congratulations, you are successfully bulking.
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.
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.
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.
I've been lifting for close to three years now, I'm a bit past my noobie gains
>cortisol
So you're saying tfw no gf was the gains goblin all along?
I'm literally not seeing a problem, here.
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.
What's the problem dyel homosexual? That's literally what is supposed to happen
Bulking meme claims yet another victim. Sad!
Unironically HiT or cardio
Sprint or do intense martial arts twice a week
It won't kill your gains
>3x5
>roider brosplit as a natty
>training daily
>no time for recovery
>ends up a fat piece of shit
Many such cases.
Recovery is a meme lmo,
bet you re a volumer
>volumer
Oh, somebody who actually grows?
I was a 3x5, 5x5 gay 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
>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?
I said SS variants, not SS - and you know by that I mean strength based routines. All strength based routines are a fricking meme if you want to look good.
Keep coping you fat frick
>Oh, somebody who actually grows?
volumers never growh
>3x5
it's not that bad
>roider brosplit as a natty
yeah, it's moronic
>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/haywiener/hst-02.htm
Science "based" lifters all look like shit just lift heavy shit as much as you can eat meat and veggies and sleeo 8+hr
>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-moronic way can reach his genetic natty potential eventually, but the point is reach it sooner than later
>it's not that bad
>what is hypertrophy?
you need more volume in order to build muscle mass, fool. yes it is bad
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 moronic 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.
dingus forgot to lift
bulking isn't real newbie.
don't start bulking at the point where you're supposed to start cutting
It's genetics, hormones, thyroid, insulin resistance all that shit. When will you morons 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
Live* lmaaao
OP's problem is that he went on a bulk when he was already at almost 20%bf. Of course he became a fat frick, he started as one.
You could be right, I'd assume he didn't eat properly. You can recomp as a beginner.
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.
>recomp
Stop parading this stupid meme. A recomp is effectively just a cut.
>abs
>20%
What abs?
>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.
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
Freuduan slip, n-no homo
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 fricking 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
This is the natural order of things. There can only be two. One to top and one to bottom lover boy.
So you both have the same lifts?
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 fricking knows really
Do you have a permanent undermoob crease or did you just take off a bra in each of those pics?
I-it’s actually f-fading anon. Won’t be there forever haha….
It actually is looking much better
Forearms routine now
It’s cause I’m a dumbbell only home gymcel
Eat more protein, not carbs.
carbs are the most anabolic macronutrient
Actually train hard.
Guarantee this dude doesn’t actually track his lifts and aim for progressive overload every session.
Try lifting.
He fell for the high protein meme. Anymore than 60grams a day is pissed out
Total bullshit
Found the guy that spent $100 on the highest of quality protien powder.
I’m the guy who put on 16 lbs in five weeks so I will continue to eat 120-140g protein a day
>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.
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
It's more like 50 grams per meal max. It's just stupid to buy powders and etc.
shit diet, simple as
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.
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.
Make sure you're gaining muscle and not fat by actually lifting.
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
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.
bulkers are worse than roidtrannies. it's literally a mental illness. just eat healthy protein-righ food when you're hungry
>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 moronic routine going through the motions.
>natty lifting
>
>cant ohp 1pl8
>natty lifting
good progress. looks like 3.5 lbs. of muscle and less than a pound of fat in a year
His arms look better if he cuts now he'd be good
Why are some people this moronic? They hear some generic advice like "eat big to get big" and mindlessly follow it like some fricking robots instead of adding a tiny bit common sense to the equation or getting deeper knowledge about the topic
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
>I think heavy bulking is just bad, period
>It's better to be at a minor calorie surplus and gain slowly
???
I don't know if I worded it correctly
I mean you should avoid trying to gain too fast
pretty obvious that by "heavy bulking" you meant "high surplus bulk" idk why the other anon is confused.
Add calories from starch, not sugar/fat.
This board is full of moronic, conflicting advice
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
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.
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.
This is true, although younger generations are stupid and think that investing means putting money into dogecoin or some other speculative bullshit.
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
Finally someone said it. It’s just gambling.
Yes. The only true investments are skills and knowledge. Things that you can use practically and or creatively in your day to day.
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.
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.
>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 moronic. 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.
>he fell for you bulking meme
Bulking is a fricking meme, holy shit, why the frick do people do this.
How come people never bulk correctly??
How come you didn't? Same reason.
Post your bulk lets see
How can you stand that fold under your boobs? Holy shit that must be uncomfortable. I couldn't even stand my lats blowing up.
>brown gyno
This is what happens when you bulk on meme foods and goyslop instead of just eating more meat and eggs and lifting hard.
Don't let it get to that point? You don't just wake up one day looking like that.
Cardio slash not eating like a dump truck
Firstly homies 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
>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.