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

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Renato
Renato
April 17, 2021 01:38

Hi Andy,
About this calculation  Add or subtract 150 kcal per pound (330 kcal/ kg) you are off your monthly target to your calorie intake each day.
Do you still use it or now do you only increase the overall energy intake by 5% every five weeks? Will there be a huge difference between the two? If yes, what’s your current suggestion?

Renato
Renato
April 17, 2021 10:08
Reply to  Andy Morgan

From your latest book, page 184 (how to make mid-diet adjustments when bulking).

Jennifer
Jennifer
April 15, 2021 05:57

Thanks sooooo mix for all the information.
I have a question.
Im skinny fat female with 31% bodyfat, and have some back rolls. Do u recommend bulking, cutting or body recomposition?
I’m also a beginner when it comes to lifting

Daniel
Daniel
April 13, 2021 07:05

Hey Andy. Not a question, but rather I both wanted to say thanks for all the free, excellent content you’ve been providing and also give back a little.
I’ve noticed quite a few typos and such which I figure you’d like to correct. In some cases I might’ve misunderstood your meaning so if that is the case I apologize.

I hope you don’t take this the wrong way. I’ve always had a knack for these things and genuinely like to help.

Best regards,

Daniel
Daniel
April 13, 2021 17:05
Reply to  Andy Morgan

What a nice response. You’re very welcome. 🙂

Rene B
Rene B
April 8, 2021 02:10

Hello Andy,

what if the last averaged weekly value is lower than a week before what value do you take for comparison ? 

thank you 

Rene B
Rene B
April 8, 2021 18:37
Reply to  Andy Morgan

thx 🙂

Rene B
Rene B
April 9, 2021 01:20
Reply to  Rene B

Sry i am not 100 % sure i have this data here. The weight are the average of the week on an empty stomach after getting up. 

Raised Kcal from 3100 to 3500 to bulk. Target 1.25% of body weight per month because i am in the middle of novice and Intermediate.  

Cycle 1.)
W1 90,3 » 90,8
W2 90,6
W3 91,0
W4 91,3
W5 90,1

And then next circle with no kcal adjustments (
did not adjust the calories )

Cycle 2.)
W1 90,3
W2 90,2
W3 90,5
W4 89,9
W5 90,6

Cycle 1.) W5 should i take as a 91,6 maybe ? Then my trend increase would be 91.6 – 90.8 = 0,8 kg ?
Math: 90,8 + 1,25 % = 92kg
0,4kg less add approximately 330kcal*0,4 = 130 Kcal

Cycle 2.) i have no idea

Jess
Jess
April 2, 2021 18:28

Hi Andy, just to confirm, should women be bulking and expect to gain muscle at the same %BW rate as men?

Ricardo Pfeifer
Ricardo Pfeifer
March 20, 2021 03:25

Hey Andy, I’ve started a bulk six weeks ago, but I’m feeling sleepy a lot of the time, plus I think all the carbs needed for the caloric surplus make me bloated. I’ve tried to increase fat, but it gives me acne. Is it possible to get a larger part of the caloric surplus from protein? Something like 50%? When I was cutting, I followed Martin Berkhan’s Leangains Method, which involves eating as closely as 60% protein as possible, and I remeber always feeling great energy and disposition, unlike now. Would something like this do too much harm to my progress in a bulk?

Renato
Renato
February 24, 2021 01:52

Hi Andy, what if I’m gaining too much before it completes 5 weeks, should I decrease the calories immediately or wait?

My case: I aim to gain 1kg per month, divided by 5=0,2kg per week, I just finished week 3 and I gained 0,5kg, I also gained 0,5kg in week 2. Should I keep going until week 5 to get the average or decrease the calories now?

michael
michael
February 15, 2021 04:16

Hi Andy i thought i have posted this but could not find the post again. so sorry if you somehow have seen this allready. I upped my cal to 3200 and after 6 weeks i gained 600gram. 75,7-76,3 kg. I then upped to 3300cal and now after 3 weeks i have gained 1.2kg and week 4 allso seems to reach 0,400gram increase. I think thats a huge step after only adding 100cal a day?

Michael bested
Michael bested
February 24, 2021 15:25
Reply to  Andy Morgan

Yes I now it’s normal when you start bulking but I have slow bulked many month and the big jump happened when i just added 100cal and kept increasing for over 3weeks. I have now scaled 50cal down and it seems that the increase have now settled in 0.200 grams per week which is pretty close to 1%of 78kg

Terry
Terry
February 2, 2021 03:42

Hi Andy,

When you’re looking at measurements over a 5 week period during a bulk, is there any specific indicator you look for that helps you assess whether the weight gained was muscle? For example, we expect that waist measurements will increase when bulking, but how much do we expect that other measurements will increase relative to that?

Thanks!

Michael Vaughan
Michael Vaughan
January 12, 2021 08:12

Hi Andy,

Thanks as always for your wealth of insight.

I began a controlled bulk at approx 12% bodyfat and 170lbs back in November, aiming to increase my bodyweight by 2lbs a month over the course of 5 months. I was on track, gaining right around my target weight each week, progressing from week to week with training, and losing inches off my upper abs.

However, after going slightly off the rails for the holidays, I am now finding my pants don’t fit and I have definitely put on some excess fat.

My question is—what do you recommend doing when one gains too much fat during a bulk? Do you advise a mini-cut or continue on until the 20% bodyfat ceiling?

Thank you,
Michael

Michael Vaughan
Michael Vaughan
January 12, 2021 11:38
Reply to  Andy Morgan

Thank you Andy.

Nikesh Tailor
Nikesh Tailor
December 17, 2020 07:20

Hey Andy,

When switching from cutting to bulking is there a transition in hunger issues.

While on the cut i had little/no hunger issues. Since adding 1000 calories I’m still hungry.

Is this normal and will it pass?

Thanks
Nikesh

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?

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