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    Registered User blb078's Avatar
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    Start Bulking Or Maintain?

    I'm not sure if I should start bulking now or eat at maintenance for a couple months to see how things go. I'm 42m, 5'10, 147lbs as of the scale this morning, still a little fat in the stomach and only can see some of the upper part of my abs. In April I was 170lbs and was a skinny fat ectomorph. Most of the fat was in my stomach and chest. My goal which I know will be a few years down the road is to be at 175lbs and about 12-13% body fat. My scale has one of those body fat calculators in it which I know aren't completely accurate but it says I'm at 14% right now and just based on how I look I would say I'm probably in the 14-15% range. My goal when I started this was it get to 145lbs and then eat at maintenance for a couple months to see how things go. Most TDEE say my maintenance is 2400-2500 calories, I'm currently eating 1900-2000 calories a day. That is based on going to the gym 4 days a week, cardio those 4 days (usually the stair master) and then the off days I'll usually do a 1.5 mile walk.

    Knowing that I had planned my maintenance macros to be 225p/225c/70f is that a good starting point? I see some people eat a lot more carbs than protein but I'm not really sure how much protein I need because I've read numbers that are all over the place from .7g per lb to 1.25g per lb. Thanks
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    In Witness Protection mtpockets's Avatar
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    Originally Posted by blb078 View Post
    I'm not sure if I should start bulking now or eat at maintenance for a couple months to see how things go. I'm 42m, 5'10, 147lbs as of the scale this morning, still a little fat in the stomach and only can see some of the upper part of my abs. In April I was 170lbs and was a skinny fat ectomorph. Most of the fat was in my stomach and chest. My goal which I know will be a few years down the road is to be at 175lbs and about 12-13% body fat. My scale has one of those body fat calculators in it which I know aren't completely accurate but it says I'm at 14% right now and just based on how I look I would say I'm probably in the 14-15% range. My goal when I started this was it get to 145lbs and then eat at maintenance for a couple months to see how things go. Most TDEE say my maintenance is 2400-2500 calories, I'm currently eating 1900-2000 calories a day. That is based on going to the gym 4 days a week, cardio those 4 days (usually the stair master) and then the off days I'll usually do a 1.5 mile walk.

    Knowing that I had planned my maintenance macros to be 225p/225c/70f is that a good starting point? I see some people eat a lot more carbs than protein but I'm not really sure how much protein I need because I've read numbers that are all over the place from .7g per lb to 1.25g per lb. Thanks

    At 5'10, 147lbs I doubt you are very fat or muscular

    Don't overcomplicate it with all that Body fat % garbage. It's wrong most of the time anyway.

    Use a mirror, eat and compound lift heavy sh!t

    you're welcome
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    Keep your squats low and standards high.

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  3. #3
    Registered User Garage Rat's Avatar
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    If your goal is to gain muscle not just bulk up i would try and rid yourself of as much fat at first as possible without being unhealthy.
    Then start working for muscle hypertrophy.
    To be honest though its a long slow process for a natural bodybuilder and takes patients and discipline.
    A muscle gain of five pounds a year would be considered good.
    Remember we are talking pure muscle not body weight gain totals.
    The problem in "bulking up"is you really can't tell what part is fat and what is muscle.
    Also your training program needs to be hard enough to stimulate muscle growth and you need adequate rest/recovery.
    Use pictures month to month to monitor progress.
    It's not easy if you chose this path but if your only concerned about weight gain in general then just add more calories as you mentioned.
    Good luck.
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    Registered User blb078's Avatar
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    Originally Posted by Garage Rat View Post
    If your goal is to gain muscle not just bulk up i would try and rid yourself of as much fat at first as possible without being unhealthy.
    Then start working for muscle hypertrophy.
    To be honest though its a long slow process for a natural bodybuilder and takes patients and discipline.
    A muscle gain of five pounds a year would be considered good.
    Remember we are talking pure muscle not body weight gain totals.
    The problem in "bulking up"is you really can't tell what part is fat and what is muscle.
    Also your training program needs to be hard enough to stimulate muscle growth and you need adequate rest/recovery.
    Use pictures month to month to monitor progress.
    It's not easy if you chose this path but if your only concerned about weight gain in general then just add more calories as you mentioned.
    Good luck.
    Thanks for the info. I'm more wanting muscle and a to be lean. I know it will take a while, longer than normal at my age too. As I kind of mentioned ideally I'd like to be around 175lbs and 12% or around there body fat. I'm not looking to win contests or anything just want to look better is all.
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    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by blb078 View Post
    Thanks for the info. I'm more wanting muscle and a to be lean. I know it will take a while, longer than normal at my age too. As I kind of mentioned ideally I'd like to be around 175lbs and 12% or around there body fat. I'm not looking to win contests or anything just want to look better is all.
    42 isn't a bad age for gains. You'll do fine, if you stick to the plan. But at 5' 10" and 145 lbs, I highly doubt you need to lose any more weight. Lift with good volume and intensity using a well-designed program, eat at maintenance or a slight surplus, and keep an eye on your progress. You might need to make minor adjustments as you see what works and what doesn't. As Garage Rat says, it's not easy. But in some ways it IS easy. The principles are easy, the choices are easy, the concepts are easy and simple. It's just hard work. But it's worth it.
    I'm out, standing in my field.

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