I'm currently sitting at 150 lbs and lifting 5 days a week. I want to lean bulk without packing on too much fat. What's a good starting point for my calorie surplus? I've read anywhere from 250-500 kcal, but how do I know if I'm gaining too fast or slow? Should I adjust based on my monthly weight gain? I'm looking for some practical tips to fine-tune this process
When calculating your surplus, start by finding your TDEE, then add around 250-500 calories depending on your goal. Monitor your weight and adjust accordingly. If you notice weight gain is too rapid, you might be pushing it too hard. Aim for around 0.5-1% of your body weight per week for optimal muscle gain without excess fat.
This may sound weird, but I've also learned to enjoy the process of bulking. It's not just about the weight gain, but the experience. I used to dread it, but now I see it as a chance to try new recipes and get creative with my meals.
I love making high-protein snacks to help with my bulking goals! Try making protein bars or energy bites. They're great to have on hand when you need a quick snack to hit that calorie surplus. Just remember to balance it out with whole foods too!
You can get too obsessed with the scale. I've been there. I was weighing myself every day and it drove me nuts. Focus more on how your lifts feel, and how your clothes fit. Those are better indicators of progress than just numbers on a scale
And honestly, sometimes I just wanna eat whatever I see. But I know I gotta keep my head in the game. It's easy to get lost in junk food when bulking, but that won't help in the long run. Focus on nutrient-dense foods, people!
I'm all about running, but when I'm bulking, I make sure to adjust my cardio. Too much can eat into your calorie surplus. Try a balanced approach, maybe 2-3 sessions a week, and keep an eye on how it affects your lifts.
Ngl, bulking is kinda like a game of Tetris. You gotta fit in those calories but make sure they're quality! I always keep a stash of protein pancakes in the fridge for when I need something quick and tasty. They help me stay on track.
To start with your surplus, aim for about 250-300 calories above maintenance. This should promote muscle gain without too much fat. Track your weight weekly and adjust based on how you're progressing. If you're gaining more than a pound a week, consider reducing the surplus a bit.
100! That's the spirit! Just remember to listen to your body as you go. Celebrate those small victories, like hitting a new squat PR while bulking. That's what keeps us going!
If you're lifting heavy, a surplus of 300 calories is solid. I've done it, and it lets you push through workouts without feeling like you're constantly stuffed. Just don't forget about your macros; protein is key for muscle recovery.
Honestly, sometimes it feels like you gain weight just by looking at a donut. But I tried bulking with a slight surplus, like 200-300 calories, and it was way better for my mental game too. I didn't freak out every time I saw the scale go up a little