Hey there, I’m finishing up a cut and would like to get advice on my upcoming bulk. More specifically, I would like to know how much I should seek to gain per week (in KGs).
### info:
-my cut : lost 9 KGs in the past 3 months
- LIFTS : Now : squat 5@8 at 105 kg Pre-cut on SS : 3x5 at 120 kg
bench 5@8 at 90 kg 3x5 at 102.5 kg
press 5@8 at 57.5 kg 3x5 at 65 kg
deadlift 5@8 at 115 kg 1x5 at 130 kg
- programming : during my cut, I transitioned from SS to an RPE based HLM, given the learning curve it’s tough for me to estimate how much strength I lost. My SS numbers all felt like RPE 10.
-waist measurement : 86 cm, the accuracy of which is bad given I have loose skin (don’t know how tight to squeeze)
-height : 180 cm
-weight : 78 kg
-expected weight at beginning of bulk : 77 kg
-current calorie intake : 1700 kcal (for a ~.5 kg weight loss per week)
-desired bulk time frame : 3.5 - 4 months
-desired outcome : general strength and muscle gain but not at the expense of too much unnecessary fat
“Desired outcome : general strength and muscle gain but not at the expense of too much unnecessary fat”
This is a very “squishy” and ill-defined outcome. We don’t know how much strength & muscle gain would be “acceptable” to you, and we don’t know what “too much unnecessary fat” means to you. We also don’t know how your diet will be set up, or your “genetic stock” (i.e., do you tend to gain LBM relatively easily or not).
So there’s no one clear “right” answer here. There’s merely a spectrum of options. You can gain as slowly as 1-2 lbs per month, which would theoretically come with the least body fat per unit of LBM, anywhere up to 6-8+ lbs per month, which may get you more LBM, but more body fat per unit of LBM gain. I probably wouldn’t go any more aggressively than that, though.
I’m not sure on how to assess this, I do put on fat easily though. Is that any sort of indication or is fat gain irrelevant in relation to LBM gain ?
Oh, I’m 24 years old btw (forgot that)
Anyway, I would like to thank the both of you for the great content you put out there. Your article on pains and aches was a fantastic and helpful read.