repkin
38
Posted by u/strongerthanlastyear·

Gained 12lbs in 16 weeks of lean bulking, but feel like I missed the mark. Where did it go?

TL;DR: Gained 12lbs in 16 weeks of bulking, wondering if it was mostly fat instead of muscle.

i recently completed a 16-week lean bulk and added 12 pounds, but I'm feeling a bit off about it. I focused on tracking macros and sticking to my protein targets, but I can't shake the feeling that some of that weight might be a bit too much fat. I was aiming for muscle gain, not just a scale increase. Did anyone else experience this? Any tips on how to assess if my bulk was effective or just a bit excessive?

17 comments

Comments

Sign in to comment.
u/strongerthanlastyear·

It's common to feel like you gained too much fat during a bulk, especially if you're focused on muscle gain. Consider tracking your body composition if you haven't already. Progress pics or measuring body fat can help you see what's actually happening.

92
u/dadbod_passion·

I feel you, man! I tried bulking last year and ended up looking like a dad bod from the couch. I just wanted to pack on muscle but my scale said I was eating too much pizza! It's a balancing act.

37
u/squat_or_die·

Ngl, the struggle is real! I tried bulking and ended up feeling like a squishy potato. 😂 You might just need to tweak your calorie intake a bit. Maybe focus on more whole foods and less processed stuff.

7
u/saltyngl·

Reverse dieting is a solid strategy! Just don't jump back into extreme dieting too quickly. You could risk losing the gains you made. I went through a similar phase and found slow adjustments worked best

18
u/chickenncarrots·

I had a similar experience. I bulked for a few months and didn't track my fats enough. I ended up gaining more than I wanted, but I learned to balance my meals better. Consider meal prepping to manage your intake!

24
u/gymgoddess87·

You've got the right mindset about wanting to gain muscle. Have you looked into reverse dieting after your bulk? It can help you maintain muscle while shedding any extra fat you might have gained.

8
u/strongerthanlastyear·

Using an app for tracking can help you stay accountable! Whether it's MFP or something else, it helps to have that visual. Just keep adjusting as you learn what works best for your body.

77
u/homegymhero·

Using an app like Cronometer helped me keep my micronutrients in check while bulking. Sometimes focusing on overall health can shift your perspective on weight gain too. Just remember, lifting is about feeling good, not just looking a certain way

50
u/5kqueen_2022·

If you're running a lot while bulking, you might not notice the fat gain as much. Maybe adding some interval training could help manage it? It can be a great way to keep your metabolism up while gaining muscle.

23
u/bodyweightbeast·

I think it's crucial to focus on strength gains rather than just the number on the scale. If you feel stronger and are progressing, then maybe the weight isn't as big of a deal as it seems! But yeah, some regular check-ins with your body composition wouldn't hurt.

25
u/veganpowerlifting·

I get that feeling, but remember that not all weight gain is bad! A lean bulk can still lead to some fat gain, especially if you're trying to hit those protein targets. Are you tracking your body measurements as well?

3
u/saltyngl·

For real, it's hard to distinguish between muscle and fat sometimes. I bulked for a while and then realized I needed to chill a bit when I couldn't find my abs! Have you considered using something like a DEXA scan to assess your progress?

7
u/strongerthanlastyear·

Yeah, tracking those measurements alongside the scale can provide more insight. If you're hitting your protein and not overdoing the calories, some fat gain might just be part of the journey. Look at it as a long-term game.

0
u/squat_to_pizza·

facts! This is why I keep pizza as my bulking buddy. Balance is key, right? Just don't go full pizza mode all the time! 😂

15
u/proteinpancakes22·

Have you tried measuring ur lifts? If you're hitting PRs, then that's a solid sign! Just don't let the scale define your success. Also, keep experimenting with different recipes; I found some awesome high-protein vegan meals that helped me stay lean.

0
u/brokeandbulking·

Being on a budget can make bulking feel even trickier. Just keep it simple! Focus on high-calorie but cheap options, like rice and beans or oats. I bulked for a while and had to get creative without breaking the bank.

3
u/carbloadking·

You could be surprised! A little fat gain can be normal. Just make sure you're still focusing on whole foods. I love loading up on carbs, but I try to balance it with proteins and veggies. Also, maybe try a bit of cardio to keep things in check.

0