T Nation

What am I Doing Wrong? Bulking.


#1

I'm an 18 year old male. 5'3, 150, 12% body-fat. So the past two months I've been bulking. Previously, I was half competition condition: 5'3, 138, 5.8% body-fat. I did the math, only 3 pounds of muscle. the rest is fat! HELL NO! I mean It's way better than what than last years bulk: 150, 15% body-fat. Like seriously, I only eat clean, going above my maintenance, obviously.

I'm i'm going super insane in the gym, killing every single set. I've always had a pretty good metabolism. Is it because I'm forced to sit down all day because of school? I fucking hate it, I want to stand and fucking bust the iron. Here's my diet:

Meal One- 120g-Oatmeal, 9 Egg Whites, 1 Whole Egg, 1 Scoop BCAA, 7mL Coconut Oil, 1 cup Whole Milk, 1 tsp Cinnamon, 68g Blueberries, 144g Strawberries. Macros: C-125 F-21 P-65.

Meal Two- 4oz Chicken Breast, 156g Brown Rice, 60g Asparagus, 6mL Olive Oil. Macros: C-38 F-12 P-33

Meal Three- 3oz Sockeye Salmon, 185g Quinoa, 100g Broccoli. Macros: C-46 F-11 P-36

Meal Four- 400g Sweet Potato, 4oz Sweet Potato, Spinach. Macros: C-84 F-4 P-36

Meal Five- All-Whey Protein, Carbion, 1tsp Cinnamon. Macros: C-30 F-1 P-25

Meal Six- 125g Black Beans, 4oz Chicken Breast, 100g Broccoli. C-37 F-4 P-40

Meal Seven- 227g Fat Free Greek Yogurt, 2 Tbsp Natural Peanut Butter. Macros: C-15 F-16 P-31

Snacks- 10g Brazil Nuts, 28g Walnuts. Macros: C-6 F-24 P-6

Supplements- 2 Tbsp Colon Cleanser,1 pack Animal Pak Multi-Vitamin, 1 scoop GAT Nitraflex Pre-Workout. Macros: C-15 F-0 P-3

Totals- Carbohydrates- 400g, Fat- 93g, Protein, 272g. Calories- 3,525 With 70g Fiber and 1.5 gallon of water.

Note; My BMR is 1700 and my Daily Calorie Intake is 3061.

Also, any leg day advice? My legs are weak point. Like they're strong but I have nothing to show. It's the opposite with my upper body. It's kind of funny.


#2

12 pounds in 8 weeks is too fast, especially when you are sub 10% and performance is likely compromised. Your bf measurements are likely off as well.


#3

No,dexa scan says exactly 12%.


#4

[quote]StaySavage97 wrote:
No,dexa scan says exactly 12%. [/quote]

1:4 muscle:weight gain isn’t an awful ratio, just slow down the weight increase.


#5

[quote]tsantos wrote:

[quote]StaySavage97 wrote:
No,dexa scan says exactly 12%. [/quote]

1:4 muscle:weight gain isn’t an awful ratio, just slow down the weight increase. [/quote]

And being at 5.8%, your body basically wants to put on fat. So maybe drop your calories a little bit and see if your weight keeps going up (with less fat).


#6

[quote]StaySavage97 wrote:
No,dexa scan says exactly 12%. [/quote]

DEXA scan isn’t really that accurate; you may be putting too much faith into the #.


#7

Do you have a medical condition that requires you to use a colon cleanser? If you do not, you should not be using this. Colon ‘cleansers’ can lead to mal-absorption of nutrients. They can ruin your microbiome. You don’t WANT your colon cleansed.

And that’s way more protein than you need.


#8

[quote]StaySavage97 wrote:
I’m an 18 year old male. 5’3, 150, 12% body-fat. So the past two months I’ve been bulking. Previously, I was half competition condition: 5’3, 138, 5.8% body-fat. I did the math, only 3 pounds of muscle. the rest is fat! HELL NO! I mean It’s way better than what than last years bulk: 150, 15% body-fat. Like seriously, I only eat clean, going above my maintenance, obviously.[/quote]You got three pounds in 2 months and complaining?

[quote]I’m i’m going super insane in the gym, killing every single set. I’ve always had a pretty good metabolism. Is it because I’m forced to sit down all day because of school? I fucking hate it, I want to stand and fucking bust the iron[/quote] You should consider yoga. I understand you are 18, but you need to relax.

[quote]Here’s my diet:

Meal One- 6 Whole Egg, 7mL Coconut Oil, 1 cup Whole Milk, 1 tsp Cinnamon, 68g Blueberries, 144g Strawberries.

Meal Two- 4oz Chicken Breast, 156g Quinoa, 60g Asparagus, 6mL Olive Oil.

Meal Three- 3oz Sockeye Salmon, 185g Rice, 100g Broccoli.

Pre WO- All-Whey Protein, Carbion, 1tsp Cinnamon.

Peri - BCAA’s maybe

Meal Four- 125g Rice, 4oz Chicken Breast, 100g Broccoli

Before bed - Half tub of cottage cheese with teaspoon of PB[/quote]Fixed. Don’t use any supplements with NO or Nitrix or the damn N word.

[quote]Also, any leg day advice? My legs are weak point. Like they’re strong but I have nothing to show. It’s the opposite with my upper body. It’s kind of funny.
[/quote]What are you currently doing?


#9

You’re being impatient and eating too much.


#10

[quote]tsantos wrote:
12 pounds in 8 weeks is too fast, especially when you are sub 10% and performance is likely compromised. Your bf measurements are likely off as well.[/quote]

Meh, matter of preference. There’s nothing egregious about that rate of gain to me. Also, sounds like OP doesn’t have a good understanding of weight gain. He seems to be unaware of water weight that comes naturally with increasing carbs.


#11

Too many proteins, twice as many carbs as you might ever need (I’d be worried about insulin sensitivity at this point), not enough fats


#12

[quote]StaySavage97 wrote:
Calories- 3,525
[/quote]

This is why.


#13

[quote]StaySavage97 wrote:

Note; My BMR is 1700 and my Daily Calorie Intake is 3061.

Also, any leg day advice? My legs are weak point. Like they’re strong but I have nothing to show. It’s the opposite with my upper body. It’s kind of funny.
[/quote]

There have been several articles here written on this, including one not that long ago by Coach Thib. I would do some research on sound bulking dietary regiments to see how it’s done properly.

Most people only need a surplus of several hundred calories per day. So if that’s your true BMR (1700) and you really are gaining actual body fat that rapidly, setting aside for a moment the discussion about the accuracy of the method(s) used to measure your actual present BF, then most of the rest of the excess calories are probably just getting stored as fat. I would look at dialing back the daily intake and trying to aim for a surplus of 200-400 calories/day, nothing more, and see how that range works.


#14

Yeah I cut back on carbs and holy shit I’m way more tight.


#15

Seriously? Didn’t know that. Soon too much protein?


#16

So what would you recommend?


#17

Soon like 3200 calories? Note that I am diabetic also. Not very bad. I just can’t tolerate sugar.


#18

You’re diabetic and eat 400g of carbs a day?

What the actual f…


#19

[quote]tontongg wrote:
You’re diabetic and eat 400g of carbs a day?

What the actual f… [/quote]

I think that actually just happened.


#20

[quote]StaySavage97 wrote:
Soon like 3200 calories? Note that I am diabetic also. Not very bad. I just can’t tolerate sugar. [/quote]

Ah yes, the ‘not very bad’ diabetes. A standard diagnosis in the medical field, defined as being ‘kind of intolerant to sugar, but still being able to apparently eat a shit ton of carbs.’

Is that type 1, or type 2? I always forget.