Hello there i wanna to ask if my bulk is going good.
My height is 175cm 30 years old my trt level is 401
Well since 01.07.23 im on a bulk my weight went from 72.5kg to 74.7kg
My lift progress is very very small like:
Bench Press from 75kg 6x to 80kg 4x
Deadlift from 140kg 5x to 150kg 3x
Squat from 130kg 3x to 135kg 3x
Incline bench press didnt even move from 57.5kg 10x to sometimes 9x sometimes 10x all the same.
But actually my back excercies went up like lat pulldown’s etc some chest fly’s barbell rows.
Im eating atm 3800 kalories 200g protein 80-90g fat 500g carbs
my size went from
Waist 79-81cm
Chest 102cm-104cm
Biceps 36cm to whole 36,5cm
schoulders from 120cm to 122cm
I really dont know if its normal that my progress on my main lifts is so sloow…
Here some photos form before and TODAY in same spot same light
BEFORE:
I really dont know what to do maybe add more calories ?
Maybe go do some blood work idk !
i really wanna to hit 100 bench on 5 reps but it’s does not happens
Trening plan i use is atm PHUL
this one
My nutrition is perfect, i dont wanna to write what i eat just trust me is perfect.
It’s clear you’re doing a Great job. You’re obviously way leaner than last year, and you’re stronger than last year, at the same weight. So you must have built a few KGs of muscle while losing fat. A great job “Re-Comping” your body.
To do that, your nutrition must be pretty perfect. Great work!
But you didn’t really '“Bulk Up.” If you want to gain significant strength, you may need to gain Significant weight. To do that, you need to eat way more calories.
Maybe u right brother…
But im so sad since this 3 moths cuz my streight dont go up
and im thinking if i dont do something wrong
And thank u for u good word’s they help… alot
As @FlatsFarmer pointed out, you’ve definitely made progress.
Even in your bodyweight and the lifts you listed, those are significant gains.
You’re putting on quality pounds on a quality physique; when you do it that way, it’s slower. I’d caution against the trap of just wanting more pounds faster; that’s how we get fat.
Thanks for the shout out! John has taught me so many valuable lessons about diet, especially the value of high quality fats (adding coconut oil to your eggs, cooking your meat in extra Virgin olive oil or ghee/clarified butter) and peri workout nutrition. I definitely recommend the first place you look at adding extra calories is around your workout window, where you’ll be most confident that those nutrients will be more favorably biased towards muscle growth. Also stick with the bulk for a while, if you go a few weeks without adding any weight, it could be time to increase your portion sizes of your meals a bit.
Actually 80% of my fats are olive oil and fish xD i told u my diat is pretty solid 500g-1kg vegetables in day 300g-500g fruits a day 25-30g of Fiber a day im mixing wheat products with whole grains so i dont get alot of fiber i noticed when i eat alot of it im getting stomach issues xD well im pretty in deepth. when i eat alot of sodium i try to get alot of potassium a day xD
But ill think about incresing my calories from 3800-4000 or maybe starting rotating this calories cuz i noticed when im working im burning 600-800 kalories on days off i burn it less
I’d broadly agree, but he hasn’t detailed what his goals are, and this:
Makes me think #1 priority is strength, that coupled with bulking for 3 months and gaining only 4.5lbs, plus the fact that he’s seems to maintain leanness pretty well, I’d personally recommend an increase in cals and aiming for a slightly more aggressive bulk for me I’d expect some where around 7-10lbs in that timeframe, which will add some fat, but he seems to be confident in diet so that should minimise and the extra weight is always helpful for the strength.
Not sure if you’re saying you’re on hormone replacement or that’s your testosterone levels, either way it’s not informative without reference ranges and and multiple test results, but I’d suggest it’s also not the reason you’re gains are slow and to probably steer clear of that rabbit hole for the time being.
Why did you pull hormone panel? What are the ranges? TT conversion to ng/dl would show you normal by most panel ranges but you have to go off the lab that did the testing.
Might want to pull the photo, leaves a lot of personal info up. But yea that panels not helpful!
Not exactly what I was recommending, still keep the diet clean but push calories higher and don’t worry too much about losing definition, again just personal from my experience (skinny dude who spent long periods bulking, probably done 2 maybe 3 cuts in 15+ years), but I wouldn’t do a short bulk/cut cycle, just stick with a reasonable rate of gain and do it for months/years, you’ve already shown you can recomp and eat well so I wouldn’t sweat that side of it, gaining muscle and strength are so much harder than the fat loss.
my goal is aesthetic psyhique with streanght at level bench 150kg 5x squat 250 deadlift 300 and im happy my goal weight will be 80kg max
And i think i realized why my progress is so slow actually i was eating 3800 my app what i use was showing me to gian 1kg a moth i need to eat 4000 with my activity.
Whatever first 2 months my weight didnt move maybe like 0.5kg in 2 months then i had holidays form work i droped calories for 3500 but my activity droped alot cuz no work and then i gianed extra 1 kg SO I THINK 3800 is my maintaince xDDDDD now in back to work since 1 week and my weight even droped from 75,5 to 74,7 and jumping i think i lost water and glykogenstorage.
So I just gonna start 4000 from today and see what gonna happen with the weight.
On the first bulk i renember i was eating 4250 and i was gianing 2kg./month so the maths are actually acurrate Well so maybe i just wasted 3 months of work and maybe by maingianing i just gian this extra muscles but its not alot as u see wigfht the strenght results but still its +.
Sooo lets GO !
Why do you say that? Its looks pretty normal to me. Your a little below average for TT, but your SHBG is a little lower than avg too so you should have adequate FT. I just can’t tell for sure due to the language and no lab ranges. Yeah, you didn’t get blessed with god like hormones but most people don’t.
I’d personally recommend an increase in cals and aiming for a slightly more aggressive bulk for me I’d expect some where around 7-10lbs in that timeframe, which will add some fat, but he seems to be confident in diet so that should minimise and the extra weight is always helpful for the strength. pikashow download
squat 250 deadlift 300 and im happy my goal weight will be 80kg max
Well so maybe i just wasted 3 months of work and maybe by maingianing i just gian this extra muscles but its not alot as u see wigfht the strenght results but still its +.