REVscene Automotive Forum - View Single Post - Two year controlled bulking

SkinnyPupp · 03-24-2018, 05:34 PM

5x5 is really for pure beginners (which you may need to accept that you are, as this should be based on progress not time spent training), and 5/3/1 itself is a pure strength routine that is to be added to an existing program (either strength or hypertrophy).

The reason you can work 2 days in a row is because you're working different body parts on consecutive days. IE chest one day, back the next. Rest day, then shoulders then legs, then you get 2 rest days. If you aren't hammering your muscles to death, and eating enough, recovery will be fine

I punched in your numbers to the calculator (140 lbs, 5'7" and I estimated 12% BF since you say you can see abs) and your maintenance is 2444 calories. Add 500 cals on top of that to gain weight - so you should be eating roughly 3000 calories per day, or twice as much as you are eating now. You exercise 3-4 times a week, you are not sedentary!

The fact that you listed your macros in terms of ratios rather than how many grams of each you're consuming is somewhat of a red flag for me. You might want to aim for a ratio, but you should know how many grams of each you're consuming. I really watch my macros when cutting, so I could tell you exactly how much protein carbs and fat I ate yesterday. But as far as ratio, I don't know or care.

Just make sure the food is "clean" as possible, meaning try to get 150-200g of protein per day and fill out the rest with healthy fat and carbs.

Going even higher protein will allow you to keep it even cleaner - 'natural' meat is the best, most nutrient dense food you can eat. By that I mean meat that is cut off an animal, not in a can or fast food.

If you are only gaining fat, there really is something wrong with your training and/or diet. You aren't working right and/or not eating right. Honestly if you work hard enough you can eat pretty junky food to get the calories high enough. You'll gain fat yes, but you will gain a lot of muscle as well. Do a mini cut to get rid of the excess fat, and your physique will progress overall. Is this the best way to go about it? No, but keep in mind that you have to live your life as well - unless you're doing this for some other benefit, either to make money or win contests, you need to figure out what type of progress is right for you.

At even 150 lbs I can't see that being fat enough to really give a shit about... If I were in your position I'd just say fuck it and keep eating and eating until I got to at least 180 lbs and assess from there. AS LONG AS THE TRAINING IS GOOD AND YOU ARE PROGRESSING EACH TIME YOU GO TO THE GYM.

But I was never the "small guy trying to get big" I was the "fat guy trying to get ripped" so maybe someone else would have more specific experience to share. For me, 150 lbs is so light (I assume you're a male, I didn't even think to ask) I can't imagine worrying about it.

03-24-2018, 05:34 PM	#6
SkinnyPupp Hacked RS to become a mod Join Date: Feb 2002 Location: Sunny Hong Kong Posts: 55,061 Thanked 25,871 Times in 9,091 Posts Failed 1,573 Times in 719 Posts Member's Picture Albums	5x5 is really for pure beginners (which you may need to accept that you are, as this should be based on progress not time spent training), and 5/3/1 itself is a pure strength routine that is to be added to an existing program (either strength or hypertrophy). The reason you can work 2 days in a row is because you're working different body parts on consecutive days. IE chest one day, back the next. Rest day, then shoulders then legs, then you get 2 rest days. If you aren't hammering your muscles to death, and eating enough, recovery will be fine I punched in your numbers to the calculator (140 lbs, 5'7" and I estimated 12% BF since you say you can see abs) and your maintenance is 2444 calories. Add 500 cals on top of that to gain weight - so you should be eating roughly 3000 calories per day, or twice as much as you are eating now. You exercise 3-4 times a week, you are not sedentary! The fact that you listed your macros in terms of ratios rather than how many grams of each you're consuming is somewhat of a red flag for me. You might want to aim for a ratio, but you should know how many grams of each you're consuming. I really watch my macros when cutting, so I could tell you exactly how much protein carbs and fat I ate yesterday. But as far as ratio, I don't know or care. Just make sure the food is "clean" as possible, meaning try to get 150-200g of protein per day and fill out the rest with healthy fat and carbs. Going even higher protein will allow you to keep it even cleaner - 'natural' meat is the best, most nutrient dense food you can eat. By that I mean meat that is cut off an animal, not in a can or fast food. If you are only gaining fat, there really is something wrong with your training and/or diet. You aren't working right and/or not eating right. Honestly if you work hard enough you can eat pretty junky food to get the calories high enough. You'll gain fat yes, but you will gain a lot of muscle as well. Do a mini cut to get rid of the excess fat, and your physique will progress overall. Is this the best way to go about it? No, but keep in mind that you have to live your life as well - unless you're doing this for some other benefit, either to make money or win contests, you need to figure out what type of progress is right for you. At even 150 lbs I can't see that being fat enough to really give a shit about... If I were in your position I'd just say fuck it and keep eating and eating until I got to at least 180 lbs and assess from there. AS LONG AS THE TRAINING IS GOOD AND YOU ARE PROGRESSING EACH TIME YOU GO TO THE GYM. But I was never the "small guy trying to get big" I was the "fat guy trying to get ripped" so maybe someone else would have more specific experience to share. For me, 150 lbs is so light (I assume you're a male, I didn't even think to ask) I can't imagine worrying about it.