I'm a beginner, and started by doing A 5x PPL with Upper body hypertrophy focus, and although my lifts are pretty weak, I've been able to progress each week on the compound lifts by adding more weight on each session.
Been doing IF 16:8, following a high protein approach (40-40-40 protein-carbs-fat on training days, 30-40-30 on rest days)
Some stats: 20yo male, 177cm (just under 5'10), 52kg (114.6lbs). BF % about 9-11%.
I think my TDEE is around 2000, cuz my body weight has not moved for the past 4 weeks. I eat at 2050 on training days, and 1900 on rest days.
I would definitely not classify myself as having a fast metabolism, because I used to be pretty fat, and was able to put on fat mass pretty easily.
So my questions are:
1. I'm happy with my current level of body fat, and don't want to go higher on it, so would like to put on muscle mass only (or as little fat as possible- I really don't want to be >12% bf). Can I achieve this eating only at maintenance given my noob status? How much slower is this vs clean bulking? TBH, I don't quite like the idea of clean bulking either, cuz that would still entail some fat gainz in theory... I used to be pretty fat, and hated having to diet down with tonnes of cardio and less food
2. If the above is possible, how much slower is this vs eating at a "slow bulk" surplus of, say, +200kcal on training days, and -1000 on rest days (I train 5x a week)?
I've read so much about how you don't need to "bulk" to gain muscle, how lean gains are possible, especially as a noob, and that bulking (possibly even a slow one) 3can have long term drawbacks. Some people like Charles Poliquin or Jeff Cavalier, for e.g., don't seem to advocate bulking.
3. However, If it is recommended that I do bulk, what kind of surplus and deficits should I aim for (training 5x a week, leangains approach to everything else)? Should it be aggressive? Should I eat at deficit on rest days?
Thanks for any input!
Been doing IF 16:8, following a high protein approach (40-40-40 protein-carbs-fat on training days, 30-40-30 on rest days)
Some stats: 20yo male, 177cm (just under 5'10), 52kg (114.6lbs). BF % about 9-11%.
I think my TDEE is around 2000, cuz my body weight has not moved for the past 4 weeks. I eat at 2050 on training days, and 1900 on rest days.
I would definitely not classify myself as having a fast metabolism, because I used to be pretty fat, and was able to put on fat mass pretty easily.
So my questions are:
1. I'm happy with my current level of body fat, and don't want to go higher on it, so would like to put on muscle mass only (or as little fat as possible- I really don't want to be >12% bf). Can I achieve this eating only at maintenance given my noob status? How much slower is this vs clean bulking? TBH, I don't quite like the idea of clean bulking either, cuz that would still entail some fat gainz in theory... I used to be pretty fat, and hated having to diet down with tonnes of cardio and less food
2. If the above is possible, how much slower is this vs eating at a "slow bulk" surplus of, say, +200kcal on training days, and -1000 on rest days (I train 5x a week)?
I've read so much about how you don't need to "bulk" to gain muscle, how lean gains are possible, especially as a noob, and that bulking (possibly even a slow one) 3can have long term drawbacks. Some people like Charles Poliquin or Jeff Cavalier, for e.g., don't seem to advocate bulking.
3. However, If it is recommended that I do bulk, what kind of surplus and deficits should I aim for (training 5x a week, leangains approach to everything else)? Should it be aggressive? Should I eat at deficit on rest days?
Thanks for any input!
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