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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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Peter Chau
Peter Chau
October 14, 2020 05:03

Hi Andy, If hypothetically someone only trains upper body and wants to increase size would the rate of muscle gain and thus caloric surplus per month be lower?

For example, if an intermediate can gain 1% bodyweight in muscle per month normally this is only 0.3-0.5% now.

Ismael
Ismael
September 27, 2020 07:24

Hi Andy! I’ve been training for 4 months so far, my weight has always been about 71kg,height 175cm, 25 years. Up to date I’ve been in deficit and lost 4kg, which I’m happy because I wanted to get rid of some belly/chest fat (I can say I’m between 15% and 19% according to visual measurements and us navy formula).
I want to look good for the beach in Jan, Febr. (summer in S.America). I’ll follow the bulking phase by the macro calculator you’ve made. When should I stop bulking? So I can cut again and be in a better shape for January.
Thank you.

Erin m
Erin m
September 25, 2020 23:01

Andy!!

I no longer like the strong muscular look I have achieved and I’ve noticed my hunger is out of control. I want to lose muscle and become slender, not bulky.

Should I lower my protein intake and focus entirely on adhering to a calorie deficit?

Should I stop resistance training entirely? And just do cardio?

Or should I keep resistant training, but focus on using light(er) loads, higher repetitions, and shorter rest periods to mimic the effects of cardio?

I’m sure I’m forgetting some of the other variables involved in atrophying muscle but I figured I would start there.

Please advise, thanks for everything you do!!

Mark
Mark
September 15, 2020 18:01

Hey Andy, I was wondering about your opinion on weight gainers for people who have a hard time getting in all the needed macros and calories. I’ve seen some with lots of complex carbs and protein, vitamins and minerals. Is this a good way to supplement an already balanced bulk meal plan?

Thank you!

Akshay Sachdev
Akshay Sachdev
September 4, 2020 00:14

Hi Andy,

I am closing in on the end of my 1st calorie bump (2nd 5 week period). The thing I noticed that was strange was I bumped up my calories after the first 5 week period by 200 calories by adding ~35c/6f(75:25), but as I finish up week 4 I’ve noticed my average weight has actually decreased by about 2 pounds since the initial 5 week periord (164 down to 162). I plan to stay the course and bump calories again at the end of the 5th week but should I look to keep the calorie bump under 250kcal?

Also, is the 75:25 carb to fat ratio definitive or would it work to increase protein as well? I find it a bit tough to find foods I can increase carbs and fat while trying to keep protein static

Anton
Anton
August 17, 2020 07:25

Hi Andy, Is it really necessary after a 5 week adjustment and a small calorie adjustment to ignore the first week again because one would not expect an increase in glycogen storage? 

Josh Jenkins
Josh Jenkins
July 23, 2020 17:35

Hi Andy,

I started my bulk two weeks ago after spending a few weeks at maintenance. At the end of my first week, I’d not gained any weight, but this week (week 2) I’m on course to have gained 2-3lbs by the end of the week. Should I treat this week as the de facto first week since I’m seeing the large jump I should have expected in week 1, or should I start thinking about dropping my calories? I’d imagine this will largely depend on how the next 3 weeks go, but I’d hate to mess it up so soon!

Thanks.

Akshay Sachdev
Akshay Sachdev
June 29, 2020 05:30

Hi Andy,

Thanks for all the advice and writing you do. When coming right out of a cut and bulking again, should you still increase your calories by ~150 kcal at a time, or can you bump your calories up to where you are normally at equilibrium weight and then slowly increase them from there? Would doing this create a lot of unwanted fat gain?

Akshay Sachdev
Akshay Sachdev
June 29, 2020 19:58
Reply to  Andy Morgan

Andy, appreciate the help! You’re the man!!

David Akinbode
David Akinbode
June 12, 2020 15:57

Hey Andy,
I really appreciate the article. This article really helped me clear up so misconceptions. My only question is: Should I just follow the calorie calculator to start off with if I want to bulk in a controlled manner and tack, by increasing and decreasing the way you said?

Khoo Jun An
Khoo Jun An
May 31, 2020 23:49

Hey Andy, is it best to do a controlled slow bulk now while doing home workout? My country only allow gym to open earliest July. Should wait till gym open then start my slow bulk?

Aaron
Aaron
March 5, 2020 09:20

Hi Andy,

1. Whats your opinion on antinutrients in raw oats, beans and whole wheat bread? High levels of phyic acid are present in oats and other whole grains hindering the absorbsion of certain minerals. Cooking reduces these levels significantly as does soaking. Do I need to soak or cook oats?.

3. I eat 300-400g of oats/day. How big of a problem is this and should I cut back? Can you eat too many oats?

2. I’ve been told I am very anemic and my doctor said that my iron is very low. So, I need to eat more iron rich foods. Do you have any ideas what to eat?

Abby Veldman
Abby Veldman
February 16, 2020 20:06

Hi Andy!
Thank you for your great resources and information!
My question is in regards to building muscle/bulking. I tend to have problems doing this. I track for the most part of the day then something will come up and won’t track the end of the day and it seems it was suppose to be a lean gain, but turned into a relaxed bulk. I have put on more weight (probably more fat than I want). My question is would it be wise to do a mini cut for a few weeks to get rid of some unwanted fat gain, then go back to maintenance calories, and try better at being consistent in a lean bulk? I feel like I’ve failed in my attempts to gain muscle and minimize fat gain.

Ed Moseley
Ed Moseley
February 2, 2020 02:35

Hey Andy, absolutely brilliant article! I’ve been training 10 years, been sat around the 68-71kg mark for years now at 8-9%, I wanna bulk but every time I gain an ounce of fat I bail straight back to cut! Anyway recently I’ve lost a little size, perhaps 1-1.5kg, and I want to get my size back and gain 2-4kg extra muscle. Anyways given your stats of aiming for 0.5% bodyweight per month for me that would equate to 0.345kg per month = about 2000kcal extra per month… Given that I’ve been bigger before do you think I should increase that slightly so I gain a little quicker? And eat more on training days and less on rest days? Thanks so much. Ed

Ed Moseley
Ed Moseley
February 3, 2020 20:17
Reply to  Andy Morgan

True words! So do you think it would be best to aim for 2000 cals a month extra, and use calorie cycling so I eat more on my training days and less on my rest days? Thanks for coming back to me! Ed

Cal
Cal
January 29, 2020 02:07

Hi Andy,
Thank you for all of the information.

I’ve been in my bulk for only a week, with macros calculated via your calculator (1st time ever macro tracking- new dedication). I historically have a small appetite and am struggling with my 135g of carbs at each of my 3 meals. Do you have any recommendations for someone like me?
PS I have been mostly succeeding so far, save for when paid work lunches simply don’t allow enough time for appropriate face shovelling.

Cheers, Cal

Cal
Cal
February 2, 2020 02:42
Reply to  Andy Morgan

Thanks for the reply Andy. Just to be clear I do already understand some of what you were saying & have been choosing those denser foods already. I have now tried with some of the meal-frequency changes you suggested too, which has helped some so I’ll continue with refinement there.
Cheers, Cal

Michael Swift
Michael Swift
January 25, 2020 02:36

Hi Andy,

Coming off a cut. I’m 145lbs, around 15-16% bodyfat. At the end of the cut I was doing 1800 calories, P180g, F40g, C180g.

For my slow bulk I was thinking 2175 calories, P145g, F60g, C263g. Does that make sense?

Also, when meal planning, I find that I can’t hit my calorie goal without going way over on macros. I,m not sure why this is. I usually just end up way over in protein so I have been hitting all my other numbers but am somewhere around 160-180g of protein a day.

Thanks for any advice you can give!

Michael Swift
Michael Swift
January 27, 2020 21:23
Reply to  Andy Morgan

Understood. Thanks anyway for all the helpful info provided.

Akhil
Akhil
January 13, 2020 11:39

Hello Andy so I followed your advice and bulked after my 3month cut ..but now I’m confused and I would really appreciate your help
Bulked first week got to 70.700 kg from 68.700kg

Second week got to 71kg (increased half pound)

Third week I dropped back from 71 to 70.600

I was eating the same foods and same workout for all 3 weeks . What should I do now .I want to bulk but I’m confused because my weight dropped to 70.600 this week (3rdweek) from 71 (2nd week of bulk)
Should I increase calories or go with samecalories for 1 more week and find out if I am again losing weight on 4thweek (assuming the first 3 weeks were due to water weight and stuff)

I’m really confused .thanks

Akhil
Akhil
January 13, 2020 18:34
Reply to  Andy Morgan

Hello Andy. I read that but it didn’t show weight dropping after it got increased
160 » 162 lbs
162.4 lbs
162.9 lbs
163.2 lbs
163.4 lbs

But in my case
Week 1 68.700kg to 70.700kg
Week2 71.000kg
Week 3 70.600kg

This confused me since I can think of 2 ways
A) keep same calories for 2 more week and see if weight increases after it was dropped to 70.600 on week 3
B) Increase calories by 500 for week 4 because i lost 400gm bodyweight from week 2 to 3 ie from 71kg to 70.600

Which is the right choice Andy ?
Sorry if I’m being too annoying

Thanks

Akhil
Akhil
January 16, 2020 21:32
Reply to  Andy Morgan

Gotcha

Akhil
Akhil
December 21, 2019 09:58

Andy plz help me
I was running what u call a starvation diet and ended up at 68kg .Then without any knowledge I went into my bulking calories and after 1 week I got my weight increased by 6 pounds to nearly 72kg ..i got freaked out because I didn’t know about glycogen and water restore on a bulk as well as the fact that my metabolism was slowed because of my cut.
So I again took a big cut the following week and I lost to 69.5kg from 72kg
I am now at 69 to 70 ish kg and I have no idea if I should go to bulking calories or maintainence calories

And I don’t even know my maintainence calories now because of my metabolism slowdown due to cut.My normal maintainence was 2300calories

Thanks

Akhil
Akhil
December 21, 2019 16:07
Reply to  Andy Morgan

Thanks Andy
So you are saying go for slow bulk above my normal maintainence calories ie 2300 and ignore the huge weight gain in my first week and then adjust calories based on following weeks

Or

Is it better if I hit maintainence exactly for week 1 and then slow bulk from week 2 rather than going directly to bulk in week 1

Thanks for helping out

norm st landau
norm st landau
November 21, 2019 03:06

Hi Andy,

Thanks for your refreshingly clear diet and workout information.

Having read the basic guides, I am looking for the place to start and would appreciate direction.

I am a 63 fellow who has self-guided himself from 160 lbs at 26% body fat to 135 lbs at 18% body fat, primarily through diet and swimming three-four x a week. This year I started circuit training 2x week. I am a rigorous diet tracker.

I’d like to work to a still leaner body (14%?)and add some muscle. There is no schedule.

Do I use a calorie” cut diet to a lower body fat number? At 6 ft. 135 I’ve not that much weight to lose. I think I am in your “skinny fat” category.

Thanks! norm

Chris
Chris
November 17, 2019 02:59

Hi Andy,

I m sorry if this has been answered before. I read somewhere about trace protein in carb intake – pasta, rice, etc, and that you recommend, for simplicity, not to count it. That will induce more calories though, right ? – I have been cutting and counting protein from all foods (except for vegetables) – fish, meat, diary, pasta, bread, etc.. should I not do that ?

Thanks,
Chris

Chris Verginis
Chris Verginis
November 17, 2019 03:54
Reply to  Andy Morgan

Cool, thanks ! ( I had read this article at some point in the past)

Marc
Marc
November 8, 2019 01:28

Hi Andy!

It’s possible that some people need more dietary fat intake than others for sustaining a good hormonal balance? I mean, in the higher end that you propose (1,5 gr per KG instead of 0.9gr per KG)

Thanks for all of your work!

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