How much lean mass can I expect dur. bulking?

[jplayer]

I have just started a bulking phase that I want to stay on until the end of August. My question is exactly how much lb of lean muscled mass should I expect to gain during a weeks timeframe.

My current stats are 199 6'2" at 11 - 12% bodyfat.

Sample diets is (from previous two days)

Monday:
6:30 am
1 cup oatmeal mixed with 1 TBSP honey and 1 small package of raisins
4 egg whites + 2 eggs scrambled

8:30
1 bannana
1 serving of mixed nuts
1/2 cup cottage cheese

9:45
1 4.5oz chicken breast
1 cup whole wheat pasta

12:15
1 apple
1 whole wheat bun
1 9oz extra lean hamburger patty

3:00
1 5 oz chicken breast
1 cup brown rice mixed with salsa

4:00
1 serving simply protein whey protein

4:20 workout

5:30
1 serving simply protein mixed with 1 serving simply gain
1 cinnamon and raisin bagel

6:30
1 5 oz chicken breast
1 serving brown rice mixed with bbq sauce

7:30
1 4 oz chicken breast
3 cups raw spinach with a tbsp balsamic vinegar

9:30 - 10:00
1 serving optimum 100% egg white
1/2 serving simply protein
1/2 cup non fat cottage cheese
1 tbsp flaxseed oil - ALL BLENDED TOGETHER

Monday- macronutrient breakdown
calories:3646 Fat:82 Carbs:377 Protein:354

Tuesday
6:30 AM
3 whole eggs
3 egg whites
1 1/2 cup grits
5 pieces turkey bacon
1 cup OJ

9:00 AM
1 50z chicken breast
1/2 cup brown rice with salsa
1/2 cup lima beans

10:30 AM
1/2 cup cottage cheese
1 serving mixed nuts

12:15 PM
1 9 oz extra lean hambur patty
1 whole wheat bun
1 slice lowfat cheese

3:00 PM
1 4.5 oz chicken breast
1 cup whole wheat pasta

4:00
1 serving simply protein

4:20 workout

5:45
1 serving simply protein
1 serving simply gain
1 cinnamon/ raisin bagel

6:45
1 6oz filet mignon
1 medium sized baked sweet potatoe

7:45
1 4 oz chicken breast
2 cups spinach with balsamic vinegar

9:45
1/2 cup lowfat cottage cheese
1/2 serving simply protein
1 serv 100% optimum egg protein
1 TBSP flaxseed oil

Tuesday macronutrient breakdown
Calories:3971 Fat:109 Carbs:363 Prot:379

This is pretty much going to be my diet. As I start upping the calories I will do that with supplement Myoplex and Nlarge2 by prolab. I also will have Salmon for supper one day a week at least.

With those factors in mind what do you think I should look for as far as gaining mass on a per week basis?? I want to create releastic expectations . My Goal would to be at 220 BODYWEIGHT by the end of August BUT hopefully most of that would be lean mass added since my diet is fairly clean!!

Any input would be appreciated.

[ebon00]

Originally posted by jplayer
With those factors in mind what do you think I should look for as far as gaining mass on a per week basis?? I want to create releastic expectations .

I think you're on the wrong track here. First off, results are determined by some many more factors then diet and taining, most of which you can't control (genetics for instance). Gains per week will probably be negligible for most people but you shouldn't gain more than 2lbs a week, otherwise you're adding too much fat.

I think you should rethink your goalsetting. Instead of thinking "I want to gain 20lbs over 3 months" you should concetrate on doing everything in your power to keep training hard, eating right, and sleeping well. Those are the most tangible factors that you can affect. If you concentrate on doing everything as well as you possibly can, the results will come. Don't get tied down to a certain weight goal. Focus on the process rather than the result.

Now go do it.

[Alex(AJ)]

Originally posted by ebon00
I think you're on the wrong track here. First off, results are determined by some many more factors then diet and taining, most of which you can't control (genetics for instance). Gains per week will probably be negligible for most people but you shouldn't gain more than 2lbs a week, otherwise you're adding too much fat.

werd

[jplayer]

While I do TOTALLY AGREE WITH YOUR PHILOSOPHY. I see absolutely nothing wrong with setting realistic goals and that is why I was asking the question. If you would have said you can put on up to .01 pounds of lean mass a week if everything is perfect as far as diet and nutrition then I would adjust my goal to fit in that. All I really wanted to know is what kind of lean mass gains would be realistic given that I am doing everything as right as I possibly can. Like I said I am shooting for 220 by the end of august which is 5 months. 20 lbs in five months comes out to 1lb a week so I figured that was a pretty realistic goal. Now, if I dont meet that goal, am I going to quit and give up, HECK NO, but I would like to have something to look forward too and I dont see anything wrong with that???!!!

[Alex(AJ)]

*pokes you*

it's really simple.

it's easy to say i want to gain 20pds. just eat, train and watch the scale


to say i want to gain 20pds. of LBM is next to impossible. For one, you'd have to find the exact caloric intake for your life style/genetics. Also, something like 20pds. of LBM, esp. if you've been training over a year, isn't a realistic gain for most people.


I would venture to say that, if you've been training for a while, 1pd. of *LBM* (and no fat)/week is NOT a realistic goal.

[-TDS-]

I've heard (I know, I know) that the body is starting to peak out at building 1lb of muscle a week (un-anabolically-aided), so I'd say, why not aim for that?

Obviously this is a big generalized statement and could not possibly apply to everyone (frantically trying to find the reference again -- I'm pretty sure it was a nutritionist or physiologist that I had some respect for, if that counts for anything!)

Does anyone else know of such a figure? Or maybe anyone who has personal, confirmed (i.e. accurate BF gain measured and accounted for) experience otherwise?

[jplayer]

Originally posted by Alex(AJ)
*pokes you*


it's easy to say i want to gain 20pds. just eat, train and watch the scale

Actually that is all I want is to gain 20lbs of bodyweight thats why i CAPITALIZED the word BODYWEIGHT in my first post. I know that I am stressing LBM but I understand that while bulking there will be fat to go along with it also but I want to keep that as minimal as possible which I do believes shows in my diet(which I am strictly abiding by). Ive been training consistently for 6 months or so now but most of it has been on a lower calorie diet that wouldnt help foster new muscle growth. So now I want to kick up the muscle growth for a while.

[Fudomyo]

One pound a month is more reasonable. Two perhaps if you just started.

2lbs a week is 104 lbs a year. I'd have to disagree with that or 52 lbs even.

[jplayer]

Thanks Fudo thats kind of what I was wanting!! A realistic expectation of what kind of gains would be mass. Yeah I am shooting 220 bodyweight but if I am gaining 2 or 3 lbs a week then I will know I need to cut back on the calories a tad!!

[ebon00]

Originally posted by jplayer
I would like to have something to look forward too and I dont see anything wrong with that???!!!

Nothing wrong with that. How's this: you have a lifetime of working out to look forward to.

[mustang GT]

Well, if you are gonna bulk straight through until the end of august, you will start to gain more fat than muscle. During bulking, your body will gain the most muscle within 2 weeks, but then after the 2 weeks, your body will get adapted to the bulking and you will get more fat. That's why it's best to cycle things every 2 weeks so that you con stantly trick your body into results. A lot of people would go 2 weeks bulking, 2 weeks cutting, but if you're concerned too much about losing muscle during cutting, then you can try bulking for 2 weeks, then having your calories at maintenance for 2 weeks so that you don't lose as much muscle, and then the next 2 weeks go back on bulking, and so on. This way you don't stay on the same thing for that long, which is really best for lean muscle results.

[jplayer]

Originally posted by mustang GT
if you're concerned too much about losing muscle during cutting, then you can try bulking for 2 weeks, then having your calories at maintenance for 2 weeks so that you don't lose as much muscle, and then the next 2 weeks go back on bulking, and so on. This way you don't stay on the same thing for that long, which is really best for lean muscle results.

Mustang its interesting that you should say this!!! I was actually doing the anabolic burst cycle but felt like I was losing to much muscle mass so I always wondered what if you did the anabolic burst cycle but keep the CUT week/ weeks at maintenance or 100 or so above????

Have you done this???
I know you have done the abcde but have you done the MODIFIED version you were talking about??

[Jaster]

Originally posted by Alex(AJ)
*pokes you*
it's really simple.
it's easy to say i want to gain 20pds. just eat, train and watch the scale

[Ch0r]

I'm trying to do the same thing, although I've gained 9 lbs LBM, and .4lbs fat in 6 weeks. I'm hoping this won't slow down too much, or else should I go matenence calories for a couple of weeks?

[mustang GT]

Originally posted by jplayer
Mustang its interesting that you should say this!!! I was actually doing the anabolic burst cycle but felt like I was losing to much muscle mass so I always wondered what if you did the anabolic burst cycle but keep the CUT week/ weeks at maintenance or 100 or so above????

Have you done this???
I know you have done the abcde but have you done the MODIFIED version you were talking about??

Yes, I've done the modified version that I was talking about. Having my calories at maintenance for 2 weeks while doing cardio in the morning with taking whey protein 20-30 minutes before cardio helped reduce muscle loss for me.