Hi,
I have just completed week 5 on the bridge 1.0, after a mini LP when I started training again in mid-November. (This is my second attempt at the bridge 1.0, as my first one was interrupted by a radius break in July).
My latest E1RMs are:
Squat - 77kg
Bench - 50kg
Press - 34kg
Deadlift - 101kg
I am a 5’ 7’’ 21 year old male. Bodyweight is 130lbs currently. Since I started training again in November I have gained a small amount of weight (I was around 124lbs for a while).
Because I used to be pretty big (not sure on weight but I would guess in the region of 180-190lbs) for a long time as a teenager, I am pretty nervous about gaining weight. When I was that size it was all fat and zero muscle.
I understand that I should be trying to gradually gain weight, but I wanted some help checking that the numbers I have arrived at (from TBAB) seem roughly correct?
As you can probably tell I really want to minimise any excess fat gain…
So I know my maintenance is 2070 calories, (worked out from MyFitnessPal logs and comparing to weight gain). If I use the ‘Muscle Gain’ multipliers from the TBAB article I get the below numbers:
2197 calories
143g protein
260g carbs
65g fat
I wouldn’t have any trouble hitting those as I am getting that amount of protein already consistently, but I wanted to make sure those number didn’t seem off?
Is there an amount of weight gain per week/per month you would recommend me aiming for?
If there is any more info you need please let me know!
Thank you in advance for replying as well as for all the great content you guys put out 