Please help bulking- very underweight gained 10 pounds this month
- 11-08-2012, 05:02 PM
- 11-09-2012, 04:51 AM
ok cool! Thanks, I haven't measured my bodyfay percentage yet, but it was at 6.3% when I weighed 51.5kg (113 pounds), but its definately a lot higher now I'm at 57.5 (127.5 pounds). My abdomen looks a bit flabby so I want to try and get rid of this but without cutting.
Cutting seems a waste of time, and when I've just got back to a healthy weight its the last thing I want to consider. If I increase my muscle mass without gaining fat I'd have both more weight and lower body fat %.
- 11-09-2012, 07:08 AM
Originally Posted by coolguy1993
You have to get your head right before you can get your body right.
11-10-2012, 06:10 AM
Thank you Scherbs, I never really considered that possibility but I will see a specialist to get checked. Thanks for your concern.
I'm going to try around 2500 calories with lots of fruit and veg and less carbs and keep exercising and see how I do.
Thanks very much.
11-10-2012, 04:30 PM
As someone who has struggled with this in the past, please do this. Your overall health is INFINITELY more important than looking 'cut'.Originally Posted by coolguy1993
You may not appreciate this, but you are not in a place where you can do this by yourself. You need a trained professional to push you in the right directions.
11-11-2012, 05:56 AM
11-12-2012, 05:17 AM
If i could add a comment. ...
When i first started lifting i thought i wanted to loose fat. What i found out later was that I really didnt need to loose fat, but just add muscle. The fact i had no muscle made me think i was fat and flabby.
Looking at your second photo's, if you gained 10 pounds of muscle. I guarantee you would be satisfied with how you look. Your not fat...or flabby. You just dont have a lot of muscle.
If you look at my avatar, i think my back looks good there and not at all flabby. I guarantee i had at least 5% more bodyfat than you.
So just gain weight steadily worry about any 'flabbyness' later its really hard when you're trying to achieve two goals at once. So just stick to one achievement at a time.
If you like i will personally help you with meal plans and workout routines. Pm me if you are interested.
11-12-2012, 05:30 AM
Welcome to the board. It is good to have more people from the UK here.
First things first, I have been 132lbs at 6' 0" so I have also been very underweight.
If you were a client this would be a very difficult case to deal with. The problem is not that you can't gain weight (10lbs in a month is what a lot of underweight guys would kill for). The issue is psychological, you said you need to put weight on but immediately said you can't see your top two abs in the same way you used to.
I looked very similar to you when I was underweight and if you want to put weight on quickly you are inevitably going to lose some definition. It isn't feasible to put on 10lbs of lean muscle every month until you are at your weight.
I think you need to decide what your real goal is. If you want to put weight on, focus on that. If you want to stay lean and put weight on more slowly then approach it like that and aim for less than 10lbs per month.
I also think that seeing someone regarding eating disorders would be a good idea. Perhaps not even an eating disorder as much as how you view your own body image.
I hope this helps. Good luck.
11-12-2012, 09:15 AM
Great advice Ben. OP, I would listen to these guys. They know what they're talking about, a lot of them are the reason I have any idea what I'm doing and are partially responsible for the progress I have seen in both strength and body composition since joining this forum. Good luck in reaching your goals.
11-12-2012, 03:11 PM
Thanks very much guys! Yeah I'm trying to do a lean bulk. I don't think I have an eating disorder, just very image conscious. I don't want to gain 10 pounds per month, so I've been lowering my calorie intake to something hopefully more stable.
I don't want to be a huge, 140 pounds (I'm 5'8) would be agreat weight with around 10-12% bodyfat and maybe some abs.
Any tips? Slow bulking seems hard but is what I'm trying to to do but I haven't quite found the right calorie intake to do it slowly (I eat very healthily- my diet consists now of wholegrain (Complex) carbs, lots of protein and lots of fruit and very low saturated fat).
Training wise I go to gym 4 times (sometimes 5) per week and started a new rooutine now- all the compound lufts covered plus weight machines (Iknow people don't like them but I do free weights too).
Any more advice? thanks
I'm not quite sure what my bodyfat% is. I'm meant to get it measured on Wedenesday. I look like 15% from photos but online calculators measure my waist (I wear 26-28" belt and measured 28" with tape) and say 8-10% which I don't look like.
11-12-2012, 05:09 PM
Trust me you are 8%-10%, i can still see vein running down your arms. However, You're very skinny and dont have a lot of muscle mass so it doesn't quite look how you want it too. Bulk lean bulk until you get to 15%. Then think about cutting.
Work out your maintenance calories and then eat 300 over each day. You'll be sweet!
If you want to minimse fat gain, eat the majority of your carbs around workouts as well. Half Before, Half after.
11-13-2012, 10:58 AM
Awesome man thanks Docmattic- I started a new workout routine and eating like you suggested-I feel really good. I eat carbs at breakfast (oatmeal) a piece of fruit before workout and carbs within 30 minutes of finishing my workout. Other than that I don't eat them except fruit as a snack and 40% of my evening meal (dinner). So I have a nice 40% carbs 30% protein 10% fruit(not counting as carbs) 20% fat
I'll keep you posted-thanks so much for all your help. All the advice and friendly support is great, thanks!
11-13-2012, 02:40 PM
Hey so I get weighed and bodyfat measured tomorrow so I'll let you know where I'm at, but heres some photos I just took of how I am at the momment.
11-13-2012, 05:55 PM
You truly need to seek help for body dysmorphia. Do you seriously look at your pics and think you need a slow bulk so you don't put too much fat on? That is ridiculous. You don't want wuss carbs like veggies and fruit. You need pasta, tons of oatmeal, sweet potatoes, brown rice, plus of course all the lean proteins. You need to shovel in food like its your job. You don't want to be a huge 140? You are joking right? Anyone who says you need a slow bulk is probably a little on the ectomorph or scrawny side as well. I am seriously saying this to help you out bc it seems that some are just buying into your "I don't wanna be big n fat" deal. Not gonna happen.
Ps--online body fat calculators are terrible. Calipers with 7 or 9 site measurements, hydrostatic weighing. 2 pretty accurate methods. Calipers are the cheapest and easiest while still being quite accurate and will at least give a good trend
11-14-2012, 09:49 AM
Hey so I got my weight and bodyfat measured today. I'm 128 pounds and have either 7.4% (measured at multiple points by calipers by a proffesional) or 10% (by bioelectrical impedance), I'm not sure about the accuracy of these but either way I'm doing ok.
Thanks tentarheel for your advice- I'm basically throwing out most of the fruit and upping my complex carbs (I eat oatmeal twice a day anyway) and loads more protein.
By "huge 140" it was bad grammer, I meant I don't want to be only 140 pounds with 20% bodyfat or anything (i.e fat but only 140 pounds). My target is 140 (around xmas maybe) at 12%, then 150-160 by summer
11-14-2012, 08:45 PM
Again, congrats on your gain and your plan.Originally Posted by coolguy1993
I need to emphasize, however the absolute necessity of seeking professional help.
As someone who has fought through an eating disorder, I can say that your posts reek of disordered thinking. You may have the best and most healthy goals in mind, but you need someone else to keep you honest. You CANNOT DO THIS ALONE.
11-14-2012, 11:13 PM
We all have some issues bro but you shouldnt even bother with watching your weight till you gain another 20-30lbs. What you need is to get a hold of a fantastic nutritionist to give you the nuts and bolts how to eat to maximize growth in regards to your body type.
Im 6ft and in HS I was 165. Skinny as hell, I started to look ok around 200lbs and looked the way I wanted around 240. So try to get your head around puting some muscle on. My body fat is about the same as it was back then but it took me a lot of time to gain pure muscle.
So happy eating and lifting!
11-15-2012, 01:30 AM
I can see ribs and collarbones: you're not fat. Lmao! Dude... You're 19!!!! You're starting at the perfect age. Consistency with your training and diet is the real secret in this game. HARD work over a long period of time (paraphrasing Wendler here)... Build a solid strength foundation, and then cycle hypertrophy and strength programs.As far as diet goes, eat clean bodybuilding foods. I'm not a believer in dirty bulkng, but who the fcuk am I? Experiment! There are so many nutrition protocols out there; pick one, and give it a good six week run. If you like your results, repeat. If you don't, move on to another diet. If I were you I would protein bias my macros and get the bulk of my carbs around the peri-workout window. Oh yeah. You're skinny my man. If you're not sh!tting twice a day you're not eating enough. Period
11-15-2012, 01:32 AM
11-15-2012, 03:25 AM
"I can see ribs and collarbones: you're not fat. Lmao! Dude... You're 19!!!! You're starting at the perfect age. Consistency with your training and diet is the real secret in this game. HARD work over a long period of time (paraphrasing Wendler here)... Build a solid strength foundation, and then cycle hypertrophy and strength programs.As far as diet goes, eat clean bodybuilding foods. I'm not a believer in dirty bulkng, but who the fcuk am I? Experiment! There are so many nutrition protocols out there; pick one, and give it a good six week run. If you like your results, repeat. If you don't, move on to another diet. If I were you I would protein bias my macros and get the bulk of my carbs around the peri-workout window. Oh yeah. You're skinny my man. If you're not sh!tting twice a day you're not eating enough. Period"
"but you need someone else to keep you honest. You CANNOT DO THIS ALONE."
I have been seing a nutrionist who has been great with me, although I ave yet to seek pyschiatric help-I asked the nutrionist who thinks I have a healthy attitude to food and workout, just poor body image.
Ok thanks man, I'll eat until I **** like a horse
11-15-2012, 09:52 AM
I agree. I am definitely not a fan of the "eat everything in sight" plan. That just makes you gain fat along with the muscle. However, I AM a fan of eating a **** ton of healthy bodybuilding foods and working out with strength and size in mind. Heavy compound lifts. Simple, old-school style.Originally Posted by tunnelrat
11-15-2012, 10:24 AM
So your saying eating as much "body building" foods as you want will never make you fat? You saying there's is a difference in me eating a whole large pizza vs eating brown rice, extra virgin olive oil, greek yogurt and chicken breasts until I vomit? I mean those are "body building" foods right?
11-15-2012, 10:26 AM
Awesome thanks-thats what I've been aiming for;eating as much as I can but healthy food (loads of lean protein,some good fats and complex carbs but avoiding saturated fat and processed sugar).
I started doing a lot more compound lifts just this week! I do machines then do squats,lunges,deadlift,pullups , various rows, military press (and the one like it where you start with a row then military press),lat raises, bench press, bicep curls etc.
Is there any other good compound lifts?
11-15-2012, 10:28 AM
"So your saying eating as much "body building" foods as you want will never make you fat? You saying there's is a difference in me eating a whole large pizza vs eating brown rice, extra virgin olive oil, greek yogurt and chicken breasts until I vomit? I mean those are "body building" foods right? "
So in contrary I need to eat the right amount, too much of anything isn't good for you? that makes sense
11-15-2012, 10:52 AM
Well obviously, a "bodybuilding diet" is just as much about proportions as it is the type of foodOriginally Posted by coolguy1993
11-15-2012, 10:58 AM
"Well obviously, a "bodybuilding diet" is just as much about proportions as it is the type of food"
yeah that makes sense!
I've heard to aim for 300-500 above maintenance.
I've used various online calculators etc and in general I range from 2100-2400 calories so 2700 seems ok.
11-15-2012, 01:06 PM
I think you need more than 3-500 surplus. And yes, I do think there is a difference in eating a surplus of healthy food vs ****ty food like greasy pizza. Although a pizza every now and then does a good job of perking you metabolism up. I find cheat days to be very important.
11-15-2012, 01:28 PM
This.^^Originally Posted by tenntarheel
Also don't kill yourself if diet isn't perfect too many people beat themselves up in the early stages over little things. If you're out all day and can only manage to get fast food it's fine, just make up for it through out the week. I like to start with a 500 cal surplus and see where it takes me and if in a few weeks I'm gaining great if not then ill add 200 calories.
11-15-2012, 02:38 PM
"I think you need more than 3-500 surplus. And yes, I do think there is a difference in eating a surplus of healthy food vs ****ty food like greasy pizza. Although a pizza every now and then does a good job of perking you metabolism up. I find cheat days to be very important. "
Ok thats awesome advice, tbh I am eating around 3000 a day (I was eating around 3500 for a while) but I'm trying to get it to 2700 calories(to minimise fat gain)
Although I have gained 10kg and bodyfat has only went up from 6.3 to 7.4%.
But 2700 is healthier so I'm gradually foing for that.
In terms of pizza and cheat days- hell yeah! A few drinks once or twice a month or a meal every month won't hurt then? I haven't been drinking due to lack of time but I like a night out (especially with christmas coming- end of semester parties etc!)
I don't eat fast food due to money but for special occasions like family birthdays etc I'm happy to!
I might even get a few drinks on saturday if get off work.
11-16-2012, 05:32 PM
Come up with a meal plan per day. Follow that and see how you react. Then make adjustments based on that more or less calories based on your needs. Bodybuilding is not a sprint but a marathon. It takes time to build muscle, so consistently eating the correct amount of calories per day will yield the best results minimizing fat gain.
Eating when it comes to bodybuilding is not as much about pleasure as it is about results. Of course cheat day once a week is def a well deserved time off from your diet.
One important factor to keep in mind is that an over abundance of calories for too long period of time will affect your methabolism at a cellular level....meaning the muscle cells will become less sensitive to nutrient intake. That's when adipose fat takes place.
So I'd argue that it is more important to eat the right amount of food to grow rather than x amount of caloires over maintenance. Caloric maintenance is a complicated process and it depends on hormon levels and type of food you eat, work you do and other factors. Our bodies always make adjustments to adapt to the environment so caloric mantenance is really not too accurate to be honest. So it's safer to eat based on how you feel and look and make adjustments from there.
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