I’d expect one’s body to try to “preserve” energy afterwards… But, as I’m saying, I’m not really the one to argue with DJ, as fitness isn’t my area of expertise, at all 
When this doesn’t happen to bodybuilders coming out of a competition phase, why do you figure that is?
Well, I have no knowledge of competitive bodybuilders regime and their conditioning over a season. So, my estimation would be obviously wrong, that’s where we agree, I guess
Otherwise, well, I’m not sure about the process. Probably one’s body prefers to “prepare for fight” while gaining some muscle?
20 squats in a row are a looot for me now… But, when better conditioned, I’ll definitely give it a chance!
Yeah, some more regeneration wouldn’t hurt, I guess
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Perhaps it’s the case that, when a body is in a lean state, it is better able to partition nutrients toward the acquisition of muscle. This may relate to the fact that being in a state of obesity tends to be deleterious to testosterone production and far more estrogenic, which is less than ideal when one’s goal is to gain muscle. It may even have to do with the body being far more insulin sensitive in a state of leanness, whereas it’s more insulin resistant in a state of obesity.
Alongside that, fewer calories are needed to gain mass when we are lighter in weight. The metabolic demands of the body are less. This is kind of nice when we pursue weight gain, because we don’t have to exhaust ourselves eating like a 400lb strongman athlete would.
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The advice you’re getting here is pure gold.
There’s really no way anyone can know. Your best bet is to start eating consistently and track your calories for a couple weeks. Check your weight at the beginning and every few days afterwards. Did your weight go up, down, or stay the same?
Then, make small adjustments, like 200 cals/day up or down depending on your goal. Reassess after a couple more weeks, making more adjustments as needed.
FWIW, my maintenance caloric intake hovers around 2500 calories at 170lbs, no training, and walking 6k steps/day. Even with training, I don’t need to go much above this to start gaining–2700/day or so.
@Andrewgen_Receptors point about treating this like a marathon is spot on. I wish I started training with the advice you’re getting here. Sincerely.
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Exactly this. Maybe start with a consistent 3000 kcals/day and see what happens. Make sure you get at least 1 gram of protein/lb of body weight and fill the rest in with carbs and healthy fats.
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This is a great thread - there’s nothing but awesome advice!
OP, I’m typically very averse to telling someone what their goals should be, but I’m going to take a risk here: I don’t think you’re going to be pleased if you continue gaining weight. You’re currently at a bodyfat percentage where I think:
- It’s likely to be a higher fat to muscle ratio gained
- You won’t be able to tell when you’re getting too fat
- You’re setting up a year-long diet to look jacked (nobody wants that)
I would, personally:
- Get your daily diet consistent!
- Find a training volume from which you can actually recover
- Slowly lose about a half pound a week or so
- Build up your weights and work capacity
I hope that doesn’t come off too prescriptive, although it’s fair if it did, but I don’t want you to wake up on Christmas a big fat slob when you could have been making real progress. Just my $0.02.
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Unfortunately, i feel it is being wasted.
It is the TNation way.
Guy shows up with question.
Guy gets 200 cumulative years of experience and anecdotes to draw from, alongside the collective knowledge of many near-experts.
Guy doesnt like advice.
Guy does what he was doing in the first place, makes no progress, then shows up in 7 months asking for more advice to ignore.
Thanks for the tag, dude.
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You have to pay it forward on conditioning. It will always hurt, but you get better at hurting.
Id give you a bullet to bite, but mine have all been gnawed pretty thoroughly.
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Hey @martin92 great thread and good questions.
I agree 100% with @TrainForPain @Andrewgen_Receptors @QuadQueen and @RT_Nomad between the 4 of them you have about 200 years of experience and physiques people would kill for.
That being said I’ve skimmed over this thread and your journey to size which you started in June 2019 and have been posting in since. I think T-Pain was spot on with you needing to be consistent. You’ve had about of year of wild life changes and need to buckle down. You just need to lock in on your training plan, stay on top of your diet (which means not eating half a pizza with chicken), and just put the work in. Keep posting your workouts and hold yourself accountable.
As or your weights. @Andrewgen_Receptors hit it on the head a few times. You are to focused on bench when it’s a metric that doesn’t really play into your aforementioned goal. Weight will go up with time/work put in and eating.
I look forward to seeing your log updating more frequently in the future.
p.s. As a guy that grew up wanting to fill t-shirts out trust me when i say you only want to fill the top half a shirt out. Once that bottom gets tight you’ll goals will change and it takes way longer to lose that part haha
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Which you obviously have zero faith in.
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Found the nutrition app but could not locate the training app. A little help, please?
It’s web based. Which is nice as you can set it up on a computer.
That takes me to your log… Actually your account. I searched in the App Store:
RP hypertrophy and came up empty.
Guess I could always login as you😬
. It’s not on the App Store.
Good Morning,
Too original poster: I was perusing your log and noticed a photo from 19.6.2019. That was a physique. Not huge, but impressive. Personally, I am not sure over eating, bulking, is good. I am not sure gaining weight, for, the sake of gaining weight is healthy.
Also, as stated above, it is hard to get fat off. Eat well, good food, but not to robustly. Get your protein. Lift the weight, let it do its magic. You will put size on, but not just flesh. The eloquent Dave Draper would state, “Just lift…”
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Op… looking over our log.
Definitely allot to unpack.
I haven’t read through every response, but I’ve seen a lot that cover nutrition, but I’d like to cover training a bit. I think that your volume per exercise seems a little high and your frequency is probably a little too low. I think you may be best off right now with 3 full body sessions a week and doing 1-2 sets per failure per exercise with just 1-2 exercises per body Part per session.
Go for a dynamic double progression, work up to a top set to failure, have a rep range (6-12, 6-10, 8-12 are all good ones) and work to add a rep or more every week until you hit the top of your rep range, then add weight. This may not be the most “fun” way to train, but it’s very effective for building muscle.
If you care for my dietary two cents, I’d recommend multiplying your bodyweight by 15, hitting 1.25 grams of protein per pound of bodyweight, hitting .4 grams of fat per pound of bodyweight and fill the rest of your calories with carbs. Once you are no longer gaining weight at that amount of calories, go up to x16 on calories with protein and fat staying stable and just titrating carbs upwards.
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