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Posted by u/strongerthanlastyear··Bulking

What strategies did you use for bulking and weight regain after cancer treatment?

TL;DR: As a cancer survivor, I successfully regained weight and strength by focusing on a 40/30/30 macro split, nutrient timing, and meal prepping.

i'm a 29M intermediate lifter and a cancer survivor, and I've been focusing on regaining my strength and weight. After treatment, I struggled to put on mass, but I found that tracking my macros really helped. I started with a 40/30/30 split (carbs/protein/fats) to ensure I was hitting my protein target of about 1.2g per pound of body weight. Nutrient timing became crucial, especially around my workouts, and I made sure to consume a good amount of carbs pre- and post-workout to optimize recovery.

Meal prepping also played a big role in keeping my food quality high and avoiding the temptation of easy junk food. I'd prep a mix of lean proteins, whole grains, and plenty of veggies, and I found that eating more frequent meals (4-5 a day) worked better for me than the standard 3 meals. I even allowed myself some refeeds during tougher weeks to keep my motivation high.

It's been a journey, but I've regained over 15 pounds and feel stronger than ever. If anyone has additional tips or similar experiences, I'd love to hear them!

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u/whey_addict·

For bulking, I've been hitting up protein shakes after workouts too. Mixing whey with oats and a banana is my go-to. It's quick and satisfies my macros. I'd recommend adding a scoop of creatine to help with recovery if you're not already doing that!

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u/strongerthanlastyear·

That's awesome to hear about your progress! Tracking macros is a solid strategy, and I find that getting enough protein really makes a difference in recovery and muscle gain. How are you managing your meal prep? Any go-to recipes?

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u/thecraftychef·

Meal prepping can be a game-changer, especially when you're trying to eat nutrient-dense foods. One of my favorite recipes is a quinoa and black bean bowl with roasted veggies and grilled chicken. It's filling and loaded with protein. I also mix in some avocado for healthy fats! What meals do you prep?

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u/squat_to_pizza·

I'm lowkey jealous of your meal prep skills. I always end up making too much pasta or not enough. 😂 But yeah, I try to hit my macros too, even if it's not always perfect. Keep it up!

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u/midwest_lifter·

Honestly, I don't get the whole frequent meals thing. I do 3 solid meals and hit my macros just fine. But hey, if it works for you, then stick with it. Everyone's body is different, after all.

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u/5kqueen_2022·

Totally agree! Nutrient timing is key for energy during workouts. I focus on carbs before my 5Ks, and it helps so much. Plus, recovery meals are important to avoid hitting that wall. How do you space out your meals throughout the day?

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u/runninglateagain·

That sounds so hard, like im struggling to keep a regular meal schedule with my running. Meal prep is great and all, but sometimes you just want to eat a pizza, ya know? Anyway, keep killing it!

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u/cardio_is_life·

This is really inspiring! I've found that nutrient timing is so crucial as well. I typically eat a carb-heavy meal right after my runs to help with recovery. It's made a big difference in my performance. Do you notice any specific foods that help your recovery?

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u/homegymhero·

Tracking macros has been a lifesaver for me too, especially in a home gym setup. I like using Cronometer to stay on top of my intake. Manual logging gets tedious, but it helps with accountability. What app are you using?

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u/creatine_supremacy·

You don't need a 40/30/30 split to bulk properly. I personally do a 60/20/20 and have seen great results. Everyone's different, but as long as you're hitting your protein goals, you should be good. Just keep lifting heavy!

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u/bodyweightbeast·

I feel like all this lifting and bulking talk is great, but sometimes u gotta balance it with cardio. I do calisthenics and still manage to put on some muscle while staying lean. Maybe mix in some bodyweight work with your lifting routine!

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u/marathonmaniac99·

As a marathon runner, I can say weight gain can feel counterintuitive, but it sounds like you're on the right path. You need that extra fuel for strength and endurance! Just don't forget to balance your training. What's your lifting routine look like right now?

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