After losing some precious LBM, I’ve decided to add some back on. Currently, I’m 6 ft, 176 lbs with 10-12% bf (mirror judgement). My equilibrium caloric intake is currently 1900 cal/day. After reading through many articles on here, most say disregard bf% increases and just go for size - worry about shedding the extra bf later.
However, I thought there was an article somewhere (forgot where I read it) that says to slowly add calories to your equilibrium intake in order to slowly build LBM and minimize the bf increase. Also, isn’t one of Christian Thibaudeau’s “Bulk Wisely” tip saying to slowly add calories to the point where gains are made, but not forcing your body to take the extra calories (store them into fat essentially)? From personal experience, is the eat-BIG-but-clean diet better than the gradual calorie increase?
I’m doing a 4 day a week workout routine.
M & TH: Incline & Flat Bench, Dips, Rows, Pull-ups/Chin-ups & finish with BB curls and Close-grip benches (any other recommended compound lifts for chest/back?)
T & F: Squats, Deadlifts, Goodmornings, Cleans, Military Presses, Lateral Raises, Shrugs, Upright Rows
My main goal is to gain 20-25 lbs of LBM within the next 6 months, and try to add as much size as possible to my legs (specifically calves) and traps.
My diet is as follows:
8:30 AM - 6 Whole Eggs, 1/4 Cup Mozz cheese, 1/4 Cup Cheddar cheese, 2 Bowls Quaker Instant Oatmeal, 1 Apple
11:30 AM - 1 oz beef jerkey, 1 scoop Grow! w/8oz skim milk, 1 clementine
2:30 PM - 1 scoop Grow! w/8oz skim milk & 1 can tuna, 1 clementine
5:30 PM - 2 cans tuna, 6 oz boneless chicken breast, 2 cups broccoli/green beans
7:00 PM - Lift w/sipping 1 serving Surge during workout & pounding rest afterwards
10:30 PM - 1 scoop Grow! w/8 oz skim milk, 1/4 cup cottage cheese
The total calories come out to roughly 3000 cal/day (depending on fruit intake and veggie portion size). The thing is, would this sudden overload of calories cause a sudden increase in body fat as compared to increase in LBM?
I know bf increase is almost inevitable during a bulk phase, but would trying to minimize bf increase while adding LBM be near impossible? Do I need to add more carbs to my diet, and if so where? Any other suggestions? Thanks.