how many KG's/LB's should you gain a week on a bulk to minimize fat?

[Deleted member 7192]

can't keep feeling bloated I feel so fat

 

[Carolus]

I think 0.5 kgs/week

 

[Lawton88]

My rule was if you aren't on PED's to gain as much weight as you could as long as you didn't go over like 17% or so bodyfat level. You can easily slim down a few % after you make the gains.

 

[Lars]

0.25kg a week / 1 kg a month for 50% fat 50% muscle you can gain like a pound of muscles a month

 

[Deleted member 6892]

My rule was if you aren't on PED's to gain as much weight as you could as long as you didn't go over like 17% or so bodyfat level. You can easily slim down a few % after you make the gains.

gaining fat is a given, what matters is minimizing it

 

[Deleted member 7192]

My rule was if you aren't on PED's to gain as much weight as you could as long as you didn't go over like 17% or so bodyfat level. You can easily slim down a few % after you make the gains.

I can't easily slim down, I can't track calories and if I do it's usually not accurate anyways

 

[Deleted member 7192]

0.25kg a week / 1 kg a month for 50% fat 50% muscle you can gain like a pound of muscles a month

isn't that too little?

 

[TakaTeo]

isn't that too little?

depends on how far you are into training, 2-3 lbs maybe even 4 lbs of muscle a month (if ur genetically blessed) for a few months of newbie gains but don't expect insane results if natty. a lb a week of 50% muscle and fat Is fine, just don't go over 17%

 

[Lawton88]

I can't easily slim down, I can't track calories and if I do it's usually not accurate anyways

What is your bodyfat % roughly now? Do you know or have a guess on it?

 

[Lars]

isn't that too little?

For natty yes but maybe 1.5kg a month to dont miss out on some gains

 

[Deleted member 7192]

What is your bodyfat % roughly now? Do you know or have a guess on it?

18% I'd estimate, I'm skinny though

 

[Deleted member 7192]

depends on how far you are into training, 2-3 lbs maybe even 4 lbs of muscle a month (if ur genetically blessed) for a few months of newbie gains but don't expect insane results if natty. a lb a week of 50% muscle and fat Is fine, just don't go over 17%

what if I'm 17% right now?

I'm way too fucking skinny, spent 2 years yoyo dieting trying to get to 12 and have been stuck

 

[Deleted member 10330]

Just eat jesus christ

 

[Deleted member 7192]

Just eat jesus christ

just blindly eat and hope you don't get fat theory

 

[Deleted member 10330]

just blindly eat and hope you don't get fat theory

If you eat 100% clean and train very hard ill be surprised if you get fat. Do cardio also if you want (30 mins a day) and bang.

 

[Deleted member 7192]

If you eat 100% clean and train very hard ill be surprised if you get fat. Do cardio also if you want (30 mins a day) and bang.

what constitutes as train very hard

and I can't eat 100% clean if I want to gain weight, if I was rich I'd be gorging myself with clean protien and carb sources 24/7

I'm too poor though so I have to add in shit to boost the calories

 

[TakaTeo]

what if I'm 17% right now?

I'm way too fucking skinny, spent 2 years yoyo dieting trying to get to 12 and have been stuck

dont bulk man maingain, dont worry about cals too much. get your protein in, train hard and don't overthink it.

 

[Deleted member 7192]

dont bulk man maingain, dont worry about cals too much. get your protein in, train hard and don't overthink it.

I appreciate the help but respectfully I've never seen someone who's maintained make any gains

I tried it and just ending up yo yoing for years. I'd rather get fat for a few months and cut down in a year then stay where I am with no progress in 3

but I'll take your protien advice

 

[Deleted member 10330]

what constitutes as train very hard

and I can't eat 100% clean if I want to gain weight, if I was rich I'd be gorging myself with clean protien and carb sources 24/7

I'm too poor though so I have to add in shit to boost the calories

Utter cope.

Rice, potatoes, pasta are all dirt cheap.
Olive oil is cheap.
Chicken is cheap.
The chocolate brownie you had yesterday isn't going to help you gain, stop coping and start eating good quality, real food. It isn't expensive you're coping.

Training very hard = leaving the gym knowing you can't do anymore. This doesn't mean doing 50 sets a session, it means high intensity, high focused training and the destruction of the right muscles. You should know if you have had a good session or not. You can bulk on 4000 calories (clean) on 50$ a week no problem.

 

[Deleted member 10330]

dont bulk man maingain, dont worry about cals too much. get your protein in, train hard and don't overthink it.

Maingain is utter cope. To maximise muscle growth you must be in a calorie surplus. This doesn't mean you have to be fat. Stop listening to the manlet Greg Doucette who was a small time IFBB pro (who btw competed in easier divisions also).

 

[Deleted member 7192]

Utter cope.

Rice, potatoes, pasta are all dirt cheap.
Olive oil is cheap.
Chicken is cheap.
The chocolate brownie you had yesterday isn't going to help you gain, stop coping and start eating good quality, real food. It isn't expensive you're coping.

Training very hard = leaving the gym knowing you can't do anymore. This doesn't mean doing 50 sets a session, it means high intensity, high focused training and the destruction of the right muscles. You should know if you have had a good session or not. You can bulk on 4000 calories (clean) on 50$ a week no problem.

Bro it pisses me off when people can't see my point of view I know you're not trying to but my nigga

My family can't afford that shit these motherfuckers have me on rations. I only get one chicken breast a day cause the rest have to eat. I can eat as much rice as I want but then I'd have to eat it with eggs. If you had to constantly eat rice and eggs you'd become suicidal

But nah other than that I try to workout with correct form and shit. High intensity refers to weight right?

 

[Deleted member 10330]

Bro it pisses me off when people can't see my point of view I know you're not trying to but my nigga

My family can't afford that shit these motherfuckers have me on rations. I only get one chicken breast a day cause the rest have to eat. I can eat as much rice as I want but then I'd have to eat it with eggs. If you had to constantly eat rice and eggs you'd become suicidal

But nah other than that I try to workout with correct form and shit. High intensity refers to weight right?

I guess technically intensity is how close to 1RM. People use intensity to describe how close to failure though. Weight isn't important, form is key and contracting the muscle fibers. I can bench 240 for 8 bouncing it, using shoulders etc. Or I can do paused reps (which I feel more in my chest), slow negatives etc. The key is how close to failure you go. 1-2 sets with nothing in the tank is better then 5 sets with 3 reps in reserve. I also have eaten eggs and rice very often actually. I eat 8 eggs a day and lots of rice, potato, sweet potato, fruit etc. Whatever it takes my friend

 

[TakaTeo]

Maingain is utter cope. To maximise muscle growth you must be in a calorie surplus. This doesn't mean you have to be fat. Stop listening to the manlet Greg Doucette who was a small time IFBB pro (who btw competed in easier divisions also).

im extremely tall for my age tbh so all that works for me is maingaining, as hitting my roughly 4k maintenance cals with high protein in a slight surplus is far more attainable daily then a "bulk", to each their own.