+ 1 Bulking diet
Hi Ladies (and gentleman!)
So I am coming to the end of my Var cycle in 2 weeks time and I am thinking ahead to my bulking time.
This is not to say I've not had good results with my Var cycle because I have. The cycle has leaned me out while I have been eating slightly over maintenance and I have put some lean muscle mainly on my upper body.
Ideally I would like to continue on making improvements to my lower half (bigger glutes and quads) so I am going to need to eat at surplus for this.
I can only do this until 01/09/2014 before I need to cut again for my holiday to Oz in November. I know this is not optimal but its what I have to work with.
So can I get some help with a check over with my diet macros
TDEE is 8014 calories based on working out 4 times a week with a Monday to Friday desk job/
Start my bulking calories at 2100 and hopefully this should allow a weight increase of 1lb per week.
Will increase calories as required
Breakdown
252g CHO
145g PRO
57g FAT
I'll be keeping the carbs pretty clean but this should allow for about 1 or 2 treat meals a week.
Any helps or advice would be greatly appreciated it.
On a side note I know I could used gear to help me here however I promised my better half that I would never do injectable and I don't believe there is much market for bulking orals.
As always thanks in advance for any help or advice
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Bulking and or cutting is MORE about diet and training than what compounds you use to get there.. Those are the tools.. not the be all and end all..
I would advise you to gain nowhere near a pound a week unless you are on cycle. Been there done that got fat and I'm a guy. Most of the reaearch shows we can gain muscle twice as fast as women can. A guy who is stil new to training can gain around 2 pounds of pure muscle a month if he does everything perfect so half a pound a week and a girl can gain about 1 pound a month so 1/4 a week and this is only for people who are brand new to the gym which I'm assuming you're not since you've used gear before. I would suggest eating 2-300 calories above Maintance and shoot for 2lbs a month tops. That one pound of new muscle should also hold another 1/2lb of glycogen so you if you do everything right you can maybe gain 1.5lbs of fat free mass a month. Only reason I'm telling you this is becaus I did the same thing back when I was natural and the end result is long ass drawn out unnecessary cutting phases. And it sucks I'm paying for it right now lol.
Now regarding gear. Yes var is considered more of a cutting agent but as I'm sure you know cutting or bulking is all diet related. Some steroids are definitely better suited for those goals but I think you var could definitely help you pack on a lot more muscle in 8-12 weeks then you could naturally. And I'm sure you know this also but oral steroids are much harder on the body specifically the liver and your cholesterol levels then injectables are. This is because our liver will destroy the steroid during first pass metabolism so the addition of a methyl group was necessary so the drug would survive oral administration which makes it toxic to the liver. Var is definitely more mild on the liver then others but it's very bad for lipid profiles atleast in doses men use . People often assume the opposite just because there's a needle involved. I'm sure you're aware of this and I don't think you need to venture into the world of injectables unless you have goals to be a massive bodybuilder.
Good luck!
Thanks for the feedback. Just to confirm when I say 1lb a week that will be weight so a mixture of fat and muscle so I was working on the assumption that if everything is on point that I'd end up with 1.5lb to 2lb of muscle. Hope that was right?
Also after these 10 weeks I'll be back on Var cycle for another 8 weeks while cutting
Ya I know you didn't mean 1lb of muscle but the problem is as a new female lifter assuming you do everythingg right everyday of the week you can hope to gain 1/4lb of muscle. And that's as a total newb which you are not. This is what us men can expect as naturals from day one in the gym and on. Year 1: 2lbs per month 24 per year
Year 2: 1lb per month 12 per year
Year 3: .5 per month 5-6 per year
Year 4 and on 2-3lbs per year
Being a female you can cut all of these numbers in half and that's roughly what you can gain per month and year. So assuming you have put on a decent amount of muscle over there years already the amount of muscle compared to fat if you gain 1lb per week is tiny. And judging by your pictures your already pretty far along so you'd probably end up around the rate of year 2-3. And remember you must cut those numbers in half as those are for men so that's between. 3-6lbs of muscle per year. I just don't wanna see anyone make the same mistakes i did. I loved seeing the scale go up cause I was so dam skinny but there's a limit of how fast we can build muscle
. If you wanna see these studies fr me and I'll send you the link but this is pretty much the universally accepted amount of muscle growth naturally. The more you have the harder it is to gain and the rate at which you do gain is much slower.
Good luck girl. I've been building muscle without eating a ton of food but its taking longer than it would if I ate a lot. Eating is a battle for me, I look forward to seeing how this works for you.