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** LET'S TALK GAINZ **
So, if I'm looking at a max potential gain of ~2 - 8lbs a year (maybe more, maybe less), I'm wondering if the bulking/cutting structure is necessarily the way to go.
Let's say I pack on 15lbs over 3 months or so by running a caloric surplus (which is normal) while lifting... applying the max annual potential says the most that would equate would be 2lbs AT BEST of muscle mass. Then I'd spend the next few months dropping the other 13lbs of fat and water (and likely losing a bit of the 2lbs of muscle in the process 😭).
I'm currently running a surplus of 50-100 calories per day (that's assuming my CICO estimates are perfect). That's still a surplus. It ensures I'm not undercutting the calories my body needs to grow, but removes much of the inevitable fat storage that comes along with traditional bulking.
It's a recomp. At ~155, I'm where I was at the peak of my first bulking cycle in 2018 with a lot less fat, so I'm content.
Maintenance calories seems to be where it's at while continually lifting. However, technically, I only need to add 1/10 of a pound a week to the scale to achieve the annual goal; no need to fatten up and trim down........ or is there?
1lb a month of gains should do the trick while watching the mirror and tape measure, no?
Logic? Stupidity? On the right track? Losing my mind?
Fill me in! 💪🏻
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153.0 lb
Lost so far: 5.0 lb.
Still to go: 0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 20 April 2020:
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2222 kcal
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Fat: 54.49g | Prot: 203.74g | Carb: 234.20g.
Breakfast: Aunt Jemima Pancake on The Go, Publix Quick Cooking Oats, Maple Grove Farms Sugar Free Low Calorie Maple Flavor Syrup, Hidden Valley Fat Free Ranch Dressing, Better'n Eggs Better'n Eggs, Egg Beaters Egg Beaters - Southwestern Style, Quaker Instant Oatmeal - Strawberries & Cream, Silk Pure Almond Milk - Unsweetened Original. Lunch: Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Creamy Vanilla, Coffee (Brewed From Grounds). Afternoon Tea: Ocean Spray Diet Cranberry Spray Juice, Fiber One Oats & Chocolate Chewy Bars, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach. Dinner: G Hughes Sugar Free BBQ Sauce, Skinless Chicken Breast, Dannon Light & Fit Greek Blends - Strawberry Cheesecake, Tillamook Marionberry Pie Ice Cream. Supper: Vitafusion MultiVites Gummy Vitamins, Vitafusion Extra Strength Melatonin Gummies. more...
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2467 kcal
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Activities & Exercise:
Calisthenics (heavy, e.g. pushups) - 5 minutes, Sleeping - 7 hours, Resting - 1 hour and 55 minutes, Housework - 30 minutes, Showering - 30 minutes, Sitting - 4 hours, Cooking - 30 minutes, Bus Driving - 8 hours, Driving - 1 hour and 30 minutes. more...
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losing 7.0 lb a week
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 Comments
If it were me I’d keep the 50-100 surplus. I’d find it too hard to constantly cut and bulk.
20 Apr 20 by member: peeperjj
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I gain roughly 6lb of muscle per year. Eating a caloric surplus and ensuring adequate protein consumption is essential. Id reccomend 1.5g/kg of bodyweight protein daily and a caloric surplus of 250-500 calories.
21 Apr 20 by member: Warrenwill2
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500 is overkill if you know your exact expenditure, true. The problem is people don't as it requires years of monitoring intake and expenditure very closely. That is the reason that usually 500 is recommended as it pretty much ensures at least a slight surplus, even for the people who are not sure what their maintenance is. If you can consistently gain on a 50 calorie surplus, you may be a wizard.
21 Apr 20 by member: -Diablo
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In other words, yes, it is a great idea. I know of a bodybuilder who has done 50+ shows who thinks it is stupid to bulk. He eats at maintenance. I wouldn't suggest maintenance at your height and body weight but once you get to your desired weight, just keep eating at maintenance at say 180 pounds and slowly lose fat and gain muscle at that weight.
21 Apr 20 by member: -Diablo
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No I say do what you want to do. I would do whatever makes you happy if you want to keep your abs, do a slow bulk.
21 Apr 20 by member: -Diablo
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