I’m 26 5’9 165lbs. I want to start a lean bulk. I just got on TRT.
With great genetics, yes.
But with great genetics you most likely would not even consider the need for TRT.
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Why dont you try lifting weights consistently for about 6 mos. while the trt takes full effect, then you’ll have isolated variables and be able to guage the effectiveness of what they’re attributed to?
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Okay. I should be eating under maintenance?
How long have you been lifting?
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Just try eating at maintenance. Slight daily fluctuations up or down dont mean much.
Its like right now and for the forseable future- find a baseline. That baseline will be your new 0 that you can measure from.
And consistent work in the gym. That will be your constant.
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I worked out for 8 months a few years ago. I just started again and it’s been 1 year and a half. I’ve lost 45lbs
What does your training look like?
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If you have lost 45lbs you definitely want to be careful bulking. Have you been in a deficit for the year and half?
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I’m doing Fierce 5 Upper/Lower.
Bench is 200lbs 3x6
Squat is 265lbs 3x6
Deadlift 325lbs 3x6
OHP: 120lbs 3x5
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Yes I’ve been in a deficit for that long. I hoped on TRT 6 weeks ago.
I wouldn’t add anymore than 200 above maintenance and see where that takes you.
You can do whatever you want, bulk cut, its not up to strangers to tell you.
Anyways, i dont really believe in a term “lean bulk” because i believe most people think that lean bulk is when you eat 200kcals over maintenance and dirty bulk is when you gain 5lbs of muscle with 15lbs of fat.
Most people who “lean bulk” or “maingain” just spin their wheels. Very rarely have i seen it done successfuly and there is a reason why pros eat more to bulk.
My problem with this approach is that if you THINK you eat 200 over maintenance and gain muscle now, is that you can measure 200kcals when you eat and you cant measure them when you expend energy. How the hell one knows his maintenance every day that precise? Jerk off an extra time and carry a big heavier grocery bag and your lean bulk turns into a deficit.
Now one time the bread had a bit more moisture in the bag, the next it had less. One time the apple is sweeter, another it has less sugar. When you combine these factors that food calories can vary 10-15% and your daily expenditure estemates can vary the same, we can total of 30% difference from what we think we need. So if you aim for, lets say 2500 maintenance, and eat like 3000kcals for a surplus, if the luck is not on your side you can actually be spending more, eating less, and end up with a 500kcal deficit that day(if we take that 30% of 3000 is around 1k kcals).
That is why imo lean bulks dont work unless you are a professional who walks the exact same number of steps each day, always has identical food, and never changes up his routine. I mean, 200kcal surplus means that if my GF wanted it a bit more rough, there goes my surplus for the day.
That is the reason why lean bulks take 2 years for anyone to gain shit, while on a classic bulk where you aim to gain a certain amount of weight every week or two, you can gain 10 times more in the same period of time.
To each their own - im not saying my method is better, im just explaining why i dont see how one can be so precise in his life, knowing that every apple you eat, and every chicken has different amounts of water/sugar in it, therefore all the caloric measurements are just an estemate of +/- 15% at best.
I mean 200kcals extra can be expended on a day when you woke up too early, had an extra Monster because you are sleepy, your HR is a bit higher and BP is shit because you had a crappy night. There goes your 200kcals.
Every day your food has a bit more water in it and weighs more than usual, every day that you walk an extra step or do an extra activity or your heart is racing a bit more, your surplus turns into a maintenance or even deficit. I believe people who lean bulk on +200kcals are not in a surplus for at least half the time, or even more.
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A wise man once said
‘Eat to support your training, not the other way round’
That wise man also looks jacked, so I’d listen to his advice.
That wise man was @T3hPwnisher
If you want to get bigger then you need a solid plan to smash it in the gym, then eat to recover and grow those muscles.
I’ve personally always grown best on a bigger bulk and then dedicated cut rather than a small surplus because of the reasons Hank the tank mentioned above. But that just be me though.
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Appreciate that sentiment dude!
I’m the same height as @xwallysmail, and if I was 165lbs, I would gain a LOT of weight.
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He just lost a LOT weight. He will have to be smart about putting it back on.
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Agree.
@xwallysmail have you spent any time at maintenance calories post-cut? This step may help you prevent unwanted rebound weight. Will also help you adjust to healthy lifestyle habits so yo-yo dieting doesn’t become a permanent thing.
Food for thought (pun intended)
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It’s why I’m only saying what I would do: not what he should do.
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I could try that! I’ll eat at maintenance for some time