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  1. #1
    Registered User BlueDay93's Avatar
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    Gaining too fast

    Hi guys

    I've cut down and lost fat now I've been trying to bulk for the last month.

    An online calorie calculator has put my TDEE at 2345. But yet even if I eat at 2400 calories I gain weight at a stupid rate at almost 1lb a day.

    I'm assuming it's just water weight? At what point do I keep sticking it out to see if it slows down and what point do I start dialling back the calories?
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  2. #2
    Moderator SuffolkPunch's Avatar
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    You can't have been gaining 1lb a day for a month...

    What are the actual numbers for the period you were bulking?
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  3. #3
    Registered User BlueDay93's Avatar
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    Originally Posted by SuffolkPunch View Post
    You can't have been gaining 1lb a day for a month...

    What are the actual numbers for the period you were bulking?
    No your right, this is just on the week when I started the bulk. I'll give you my numbers but I've adjusted the calories quite a lot out of sheer panic from gaining too much fat

    21/04 2147 calories 152.5lbs
    22/04 2278 152.2lbs
    23/04 2464 152.8lbs
    24/04 2466 154lbs
    25/04 2251 153.4lbs
    26/04 2157 155.2lbs
    27/04 2159 154.4lbs
    28/04 2255 153.2lbs
    29/04 2252 154lbs
    30/04 2252 153.8lbs
    01/05 2141 154.6lbs
    02/05 2071 154.6lbs
    03/05 2113 153.8lbs
    04/05 2103 153.8lbs
    05/05 2149 153.4lbs
    06/05 2210 153.2lbs
    07/05 2347 152.4lbs
    08/08 2353 152.6lbs
    09/05 2382 154.4lbs
    10/05 2355 155.4lbs
    11/05 2398 155.2lbs
    12/05 2400 154.8lbs
    13/05 2417 155.4lbs
    14/05 2350 156.2lbs
    Today's weight this morning 154lbs

    I hope this is clear for you. As you can see my weight has been quite erratic. I'm just trying to gain at 0.5lbs a week but it seems impossible to gauge what my calories need to be for that.
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  4. #4
    Moderator SuffolkPunch's Avatar
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    OK, so it looks like on average you were 290 calories over maintenance in that period. Your average calorie intake was 2269.

    So your maintenance is around 2000.

    Yes there are big swings from one day to the next but the method I used (OLS regression) is robust to noise.

    I tried to regress it using calories as an input - but clearly an increase in calories triggers a disproportionate amount of weight change at the margin; which resulted in an excessive gradient.
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    Registered User BlueDay93's Avatar
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    Originally Posted by SuffolkPunch View Post
    OK, so it looks like on average you were 290 calories over maintenance in that period. Your average calorie intake was 2269.

    So your maintenance is around 2000.

    Yes there are big swings from one day to the next but the method I used (OLS regression) is robust to noise.

    I tried to regress it using calories as an input - but clearly an increase in calories triggers a disproportionate amount of weight change at the margin; which resulted in an excessive gradient.
    Nice one thanks for your help! So for a lean bulk at 0.5lbs a week does that mean I need to be looking at around 2250 calories a day?

    The calorie calculators I've used seem to be way out then. But I know it's just an estimate to begin with
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  6. #6
    team ketchup AdamWW's Avatar
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    Im curious about your activity level. This is a very low TDEE for someone at 5-11"
    The power of carbs compels me!
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    Registered User BlueDay93's Avatar
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    Originally Posted by AdamWW View Post
    Im curious about your activity level. This is a very low TDEE for someone at 5-11"
    I thought so too tbh. I train 3 times a week doing fierce 5 and have an active job as an electrician. Do between 8 and 12k steps a day.

    But as you can see from my numbers anywhere near 2400 calories and my weight seems to fly up?
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    team ketchup AdamWW's Avatar
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    Originally Posted by BlueDay93 View Post
    I thought so too tbh. I train 3 times a week doing fierce 5 and have an active job as an electrician. Do between 8 and 12k steps a day.

    But as you can see from my numbers anywhere near 2400 calories and my weight seems to fly up?
    Interesting... how confident are you in your calorie tracking?
    The power of carbs compels me!
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  9. #9
    Registered User BlueDay93's Avatar
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    Originally Posted by AdamWW View Post
    Interesting... how confident are you in your calorie tracking?
    I'm confident. I literally weigh everything apart from my broccoli as I do it in bulk on a Sunday and seems too low calorie to matter too much. So I wouldn't expect to be more than 10-20 calories out. I'm quite disciplined with calorie tracking
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  10. #10
    team ketchup AdamWW's Avatar
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    Originally Posted by BlueDay93 View Post
    I'm confident. I literally weigh everything apart from my broccoli as I do it in bulk on a Sunday and seems too low calorie to matter too much. So I wouldn't expect to be more than 10-20 calories out. I'm quite disciplined with calorie tracking
    Have you been lifting for a while, or did you cut first with no lifting experience and are now bulking for the first time?
    The power of carbs compels me!
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  11. #11
    Registered User BlueDay93's Avatar
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    Originally Posted by AdamWW View Post
    Have you been lifting for a while, or did you cut first with no lifting experience and are now bulking for the first time?
    I was lifting and cutting on and off for about a year and a half but very disruptive with the lockdowns here in the UK.

    I put on some weight with gyms closed so I did a cut to get rid of some fat before I started this bulk.

    As you can see from my numbers I tried to start low and work up slowly to about 2600 that the calorie calculators were suggesting at the start of the bulk but didn't seem to work as the weight gain was too much
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  12. #12
    team ketchup AdamWW's Avatar
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    Originally Posted by BlueDay93 View Post
    I was lifting and cutting on and off for about a year and a half but very disruptive with the lockdowns here in the UK.

    I put on some weight with gyms closed so I did a cut to get rid of some fat before I started this bulk.

    As you can see from my numbers I tried to start low and work up slowly to about 2600 that the calorie calculators were suggesting at the start of the bulk but didn't seem to work as the weight gain was too much
    When you rebound from a cut, you should expect a fast gain of water, added food volume, and glycogen… I usually would ignore the first week of weigh-ins altogether when coming out of a cut.

    You also need to keep in mind you may just be adding back muscle you lost before from myonuclei you banked from prior training

    Are you actually seeing fat gain in the mirro?
    The power of carbs compels me!
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