Jump to content
IGNORED

Your Workout Today


iacas

Recommended Posts

I am new to weightlifting (11 weeks in) and I have been eating extra cals to "bulk" but I am also putting on some belly fat as a result.  I don't really care for it that much.  I have been researching other alternatives to true "bulking".  I'll interested to see how yours turns out.

Problem is, you can't just add extra calories here and there and expect an impact. To truly bulk (the right way), you need a calorie surplus of about 500-600 calories above your TDEE (Total Daily Energy Expenditure), and you need your calories to fit the macros you're looking for.

You also have to lift heavy and hard, and stay consistent. Bulking by randomly eating a lot one day, and than eating a lot another day without knowing what you're putting in your system wouldn't be beneficial.

As an example, once I'm done cutting and decide to bulk, as a 5'8"ish 155 lb (when I'm done cutting) 29 year old male who works out 4 days a week and has a desk job, my TDEE is approximately 2332 calories. So when I bulk, I'll try to eat about 2900-3000 calories a day.

Now, with bulking, you want to take in at least a gram of protein per lb of bodyweight, so I'd just multiply something like 1.2 times my bodyweight...which would put me at 186 g of protein. Then I'd stay around 80 g of fat, and the rest would be carbs. And I would stay as consistent as possible.

You'll still gain a little fat this way (it's unavoidable), but it'll be a much 'cleaner' bulk than just eating a lot and lifting big.

Link to comment
Share on other sites

Awards, Achievements, and Accolades

Also vigorously track what you eat. Here's a example of my food for today:

I always leave some calories to spare for things that are harder to track, like spraying a pan down with Canola oil...etc., but I'm pretty close to what my current Macro/Calorie goals are.

Link to comment
Share on other sites

Awards, Achievements, and Accolades

  • Moderator

I am new to weightlifting (11 weeks in) and I have been eating extra cals to "bulk" but I am also putting on some belly fat as a result.  I don't really care for it that much.  I have been researching other alternatives to true "bulking".  I'll interested to see how yours turns out.

If you want to know how much you can/should eat, go here. You can set your goal to bulking.

http://macrofit.com/macro-calculator/

Problem is, you can't just add extra calories here and there and expect an impact. To truly bulk (the right way), you need a calorie surplus of about 500-600 calories above your TDEE (Total Daily Energy Expenditure), and you need your calories to fit the macros you're looking for.

You also have to lift heavy and hard, and stay consistent. Bulking by randomly eating a lot one day, and than eating a lot another day without knowing what you're putting in your system wouldn't be beneficial.

As an example, once I'm done cutting and decide to bulk, as a 5'8"ish 155 lb (when I'm done cutting) 29 year old male who works out 4 days a week and has a desk job, my TDEE is approximately 2332 calories. So when I bulk, I'll try to eat about 2900-3000 calories a day.

Now, with bulking, you want to take in at least a gram of protein per lb of bodyweight, so I'd just multiply something like 1.2 times my bodyweight...which would put me at 186 g of protein. Then I'd stay around 80 g of fat, and the rest would be carbs. And I would stay as consistent as possible.

You'll still gain a little fat this way (it's unavoidable), but it'll be a much 'cleaner' bulk than just eating a lot and lifting big.

Nice to see another macros guy on here ;-)

Good post, that's pretty much what I'm planning on doing, my TDEE is just over 2400. When you bulk do you add a workout day or do you keep it to 4 and just go heavier?

Link to comment
Share on other sites

Awards, Achievements, and Accolades

Nice to see another macros guy on here

Good post, that's pretty much what I'm planning on doing, my TDEE is just over 2400. When you bulk do you add a workout day or do you keep it to 4 and just go heavier?

No need to add an extra day. Just keep the sets as heavy as you can go in the 6-10 rep range, and make sure you're hitting the compound lifts (deads, squats, bench...etc.,)

There are different schools of thought, and it's impossible to say one is better than the other, it's just a matter of experimenting what works for you.

I also don't do any cardio when I'm bulking, but a lot of people do. (Brotip: I never do cardio :beer: )

Link to comment
Share on other sites

Awards, Achievements, and Accolades

I actually have to do cardio. Insulin resistance blows. I usually do weights and then about 20 minutes of cardio.

Cardio is essential for good health and longevity. But I workout strictly for strength and vanity. :-P

Link to comment
Share on other sites

Awards, Achievements, and Accolades

Cardio is essential for good health and longevity. But I workout strictly for strength and vanity. :-P

I did when I was younger. when the metabolism slows, more cardio is necessary. I WILL lose 60 lbs by spring. Edit: I got in a 5k this evening.

Link to comment
Share on other sites

Awards, Achievements, and Accolades

I did when I was younger. when the metabolism slows, more cardio is necessary. I WILL lose 60 lbs by spring.

Edit: I got in a 5k this evening.

Nice! I should start training to run a 5k one of these days. I've never been a distance guy...my whole life I've played fast twitch sports. Would be interesting to see what I could do in an endurance race.

Chest and Shoulders today. Good workout.

Link to comment
Share on other sites

Awards, Achievements, and Accolades

Nice! I should start training to run a 5k one of these days. I've never been a distance guy...my whole life I've played fast twitch sports. Would be interesting to see what I could do in an endurance race.

Chest and Shoulders today. Good workout.

It's takes some endurance, but a 5K is pretty easy.

Good luck! Fill up on plenty of protein and drink lots of water.

Will do. Cutting sweets for me is the biggie, especially this time of year.

Link to comment
Share on other sites

Awards, Achievements, and Accolades

Stronglifts 5x5 today:

Squat 195lb

Bench 120lb

Barbell Row 140lb

@Slice of Life e tips on diet.  I have been following a paleo diet successfully for the last few years.  Now that I've started lifting I've been haphazardly adding carbs to up my calorie intake, unsuccessfully.  I need to get more disciplined with the diet.  I hate the idea of tracking, I have loved the paleo diet as I've remained lean without ever counting or tracking anything, looks like that'll have to change if I want to gain muscle.

Link to comment
Share on other sites

Awards, Achievements, and Accolades

Stronglifts 5x5 today:

Squat 195lb

Bench 120lb

Barbell Row 140lb

@Slice of Life - thanks for the tips on diet.  I have been following a paleo diet successfully for the last few years.  Now that I've started lifting I've been haphazardly adding carbs to up my calorie intake, unsuccessfully.  I need to get more disciplined with the diet.  I hate the idea of tracking, I have loved the paleo diet as I've remained lean without ever counting or tracking anything, looks like that'll have to change if I want to gain muscle.

It's an unfortunate part of the process, but I track everything. Every day (minus some random cheat day, which I've managed to avoid for a couple of weeks).

Link to comment
Share on other sites

Awards, Achievements, and Accolades

  • Moderator

3 rounds

15 shoulder flys

15 presses 95lb

30 gke

30 v ups

30 Deadlift 95lb

@Slice of Life - thanks for the tips on diet.  I have been following a paleo diet successfully for the last few years.  Now that I've started lifting I've been haphazardly adding carbs to up my calorie intake, unsuccessfully.  I need to get more disciplined with the diet.  I hate the idea of tracking, I have loved the paleo diet as I've remained lean without ever counting or tracking anything, looks like that'll have to change if I want to gain muscle.

If you don't want to track, then short term Paleo is a good way to go, easy to fill up on meats and veggies. I don't think Paleo is good long term because it's just too restrictive and isn't conducive to living in the real world. I'm not a paleo "hater" but there has to be some flexibility otherwise it can get miserable. That's why I like flexible dieting, you can fit in some goodies and still get/stay lean.

Link to comment
Share on other sites

Awards, Achievements, and Accolades

If you don't want to track, then short term Paleo is a good way to go, easy to fill up on meats and veggies. I don't think Paleo is good long term because it's just too restrictive and isn't conducive to living in the real world. I'm not a paleo "hater" but there has to be some flexibility otherwise it can get miserable. That's why I like flexible dieting, you can fit in some goodies and still get/stay lean.

Agreed.  I use paleo as the base of my diet and build out from there.  Pretty clean paleo during the week with some IF and then a more standard diet on the weekends.

Back on the workout topic, my squat workout yesterday felt great.  Two days of rest instead of one made a huge difference.  I have been doing Stronglifts 5x5, which has me squatting heavy 3 days per week, adding 5 pounds per workout.  I am starting to feel like that is too much strain on my body, I am performing much better after two days of rest.  I might start to modify this program to allow for more recovery and see how it goes.  Short term goal is 1.5x bodyweight squat by Christmas, longer term goal is 2x bodyweight squat by Spring.

Link to comment
Share on other sites

Awards, Achievements, and Accolades

5x5 Front Squats 135

5x3 Deadlifts 205

5x5 Pull ups

Benchpress, medium to heavy(new PR ) back to medium weight.

50 crunches on Bosu ball

You can't post about a new PR and not give numbers...I think there's a law about that. :beer:

Link to comment
Share on other sites

Awards, Achievements, and Accolades

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.



  • Want to join this community?

    We'd love to have you!

    Sign Up
  • Support TST Affiliates

    TourStriker PlaneMate
    Golfer's Journal
    Whoop
    SuperSpeed
    FlightScope Mevo
    Use the code "iacas" for 10% off Mevo and the code "iacasjun21" for 10% off SuperSpeed.
  • Posts

    • Day 53: Did some yardstick putting practice indoors, and some rehearsal/swing mapping with a PW, also indoors.  
    • Day 207.  If you think I hit some 6-iron shots today, you're right!  But I also spent 30 minutes putting on a real green by taking a break to do so;  I didn't do drills, and I mostly hit from 3-12' ; the shorter ones I focused on doing my best to make it, the longer ones I wanted to get close enough to have a chance but, if I missed, to miss them long with a short return putt.  I also spent ten minutes hitting half shots with my 54 degree (indoors, off a mat, real balls). 
    • Mostly firstname lastname.  No titles;  if I did, somewhere between a third and a half of my active contacts would have the prefix Dr. and that would just be confusing.  A few are in there as pseudonyms;  even though no one goes through my phone, it's just in case as I don't think they'd want their personal number getting released through my carelessness.   A few are missing last names, usually if I don't know that information about them for some reason, and a few have reminders if I only sort of know them or if there are two or more people I know with the same first-name last-name combination.   Scrolling through the contact list, I have a ton of people I haven't had any communication with, phone or otherwise, in over a decade.   The only time I have ever known how I'm stored in someone else's phone was back in college when I, at some point, found out that my then-girlfriend had me stored in her phone as "Bozo." 
    • I'm playing Lake St. Clair Metropark (Par-3) again this Saturday. 🙂
    • Mostly First and Last Name. If it's someone I want to remember associated with a business it might be like Jay (Henderson Construction). 
  • Today's Birthdays

    1. AWebb85
      AWebb85
      (36 years old)
    2. grilljm
      grilljm
      (75 years old)
    3. Joe92385
      Joe92385
      (36 years old)

×
×
  • Create New...

Important Information

Welcome to TST! Signing up is free, and you'll see fewer ads and can talk with fellow golf enthusiasts! By using TST, you agree to our Terms of Use, our Privacy Policy, and our Guidelines.

The popup will be closed in 10 seconds...