BULKING

[Amy]

Since it is obvious to me that there is no "one-way" to bulk, I am interested to see your personal experience. Post up!! :thumb: The more details the better.

Have you done a bulk before?

How long was the bulk (period of time)?

How much weight did you gain?

Was your diet primarily clean foods?

What were your strength gains? Specifics please

Did you find it hard to diet down afterwards?

What was the overall result after bulk and dieting down?

What would you change/do differently next time?

Thanks!

[donnajo]

:popcorn:

Good thread idea Amy. :thumb:

[Erik]

:ditto:

I'll reply in a bit.

[Fitwolf]

Since it is obvious to me that there is no "one-way" to bulk, I am interested to see your personal experience. Post up!! :thumb: The more details the better.!


Have you done a bulk before? I'm doing my first right now... and I'm doing my food but I'm no expert, so ... take that for what it's worth.

How long was the bulk (period of time)?
8 weeks... I think. Maybe 9.

How much weight did you gain? So far 6 lbs... 2.5 weeks to go.

Was your diet primarily clean foods? :ninja: 75% clean...

What were your strength gains? Specifics please I wasn't doing the same lifts before I started this... so to some extent I wonder what is actually more muscle and what is CNS improvement (:grin: I just learned this today!). So far I have made what I consider significant gains in my squat, deadlift, and military press. There have also been gains (but less significant) in my bench and my (fake) pullup.

Did you find it hard to diet down afterwards? That remains to be seen... starts in February!

What was the overall result after bulk and dieting down? Ask me in May.

What would you change/do differently next time?
I'm so green... I wish I'd been doing negative pullups instead of using an assist machine... I'm sure there are lots of other things but I don't know them right now... oh! I started with an analog body scale and switched to digital in the middle.

[Erik]

Giving you the male perspective ...

Have you done a bulk before?

Yes, many times.

How long was the bulk (period of time)?

Hmm, I would guess the length of time has been on average in the 3-4 month range.

How much weight did you gain?

Depends on how successful I was with my eating, but last year I went from 218 to 244. That was fun.

I've been as high as 253 back in the day though. :lifter:

Was your diet primarily clean foods?

Primarily yes, but with the freedom to eat more off plan food. I feel the most important thing on a bulk is eating ENOUGH and this is something most people simply don't do. And that's why they experience poor results. In the natural trainee, muscle growth and caloric intake I think are very tightly related.

What were your strength gains? Specifics please

Can't remember pre/post bulk numbers. I've been doing this so long that my size, strength, bodyfat levels have gone up and down over the years depending on what I was doing.

Did you find it hard to diet down afterwards?

No. Easy in fact.

What was the overall result after bulk and dieting down?

Back when I was more consistent with things the result was simply me getting better and better over time. Bulk up, minimize (but accept some) fat gains and then diet the fat back off while attempting to hold onto the new muscle. Rinse and repeat.

What would you change/do differently next time?

Relative to this current time? I'd be more consistent with my eating. I haven't eaten enough on a daily basis. I've made reasonable gains and am about 15lbs heavier, but I've gained more fat than I'd have liked to. I have been a bit too sloppy in my eating this time around. I think I fall into the trap that I'm not eating enough so then I try to make up for it with too much calorically dense foods at the wrong times of the day. :lol:

[Erik]

I might consider throwing in some short dieting blocks during my next long term bulk. One to drop a small amount of fat (anything helps) and two, and probably arguably my main reason, to 'reset my appetite'.

I find it hard to eat so much food. I have to get up in the mid 4000s on a daily basis and after a while I find it gets hard. :shrug: So a short dieting stint can serve to reset my appetite again.

So I guess a cyclical approach.

[Fitwolf]

I have to get up in the mid 4000s on a daily basis

bleh!

[Inatic]

Have you done a bulk before?
last winter with Erik. currently bulking again.

How long was the bulk (period of time)?
thanksgiving thru end of jan

How much weight did you gain?
i gained about 12lbs

Was your diet primarily clean foods?
Very clean. I followed it exactly. I was scared i muff up the process and wanted to see what my results would be following it to the T.

What were your strength gains? Specifics please
the biggest increases were exercises/wt for a single rep, i was able to do them for reps/sets.
Oddly, *my* largest strength gains came post my bulk when i was dieting down.

Did you find it hard to diet down afterwards?
nope, i like dieting.

What was the overall result after bulk and dieting down?
a nicely improved back/shoulders and a leaner me

What would you change/do differently next time?
not sure i'd change anything. It worked beautiful. I followed my plan and get the results we were after. Currently bulking again (with Erik) and expect the same awesome results for legs. :flex:
*******************

Bulking isnt bad. I mentally prepared myself for it for over a yr. You have to embrace the process and eat, as Erik said, to get the best results. Cant wait to strip the fat and see what we grew this time :D

[mcv]

Have you done a bulk before?Yes

How long was the bulk (period of time)? About 4 months

How much weight did you gain? About 12 lbs

Was your diet primarily clean foods? probably 85% clean

What were your strength gains? Specifics please Will have to look these up to be sure - best gains were on squats and shoulder presses

Did you find it hard to diet down afterwards?No - I was ready to see what I had accomplished. I think that the fat weight came off easier than it had in the past (just regular dieting before I knew what to do).

What was the overall result after bulk and dieting down? When I was back down to my pre-bulk weight, my key measurements (hip, thigh, waist) were all inches smaller than previously. BIG change.

What would you change/do differently next time? Maybe try not to bulk during the summer. :lol: I am starting a new bulk in a few weeks, so I will let you know!

[cutiewithabooty]

Have you done a bulk before?
I am currently bulking. I started in mid November, after my contest.

How long was the bulk (period of time)?
I will stop in mid January, when I start dieting again. So, about 2 months.

How much weight did you gain?
Went from 115 (contest) to around 135 now. Most of that weight is probably fat and water. However, I do tend to gain muscle very easily.

Was your diet primarily clean foods?
NO!! I've been eating whatever I want, but making sure I'm getting enough protein every day. I'm also making sure I eat fruits and veggies also, and not just crap.

What were your strength gains? Specifics please
My strength increases every workout. I'm adding extra weight each time for every muscle group! After dieting for a year, I feel like I'm on steriods now! :dumbbells:

Did you find it hard to diet down afterwards?
I can't wait to diet again!! I gained too much fat...I can't fit into my jeans. Depressing.:suicide:

What was the overall result after bulk and dieting down?
It is going to be great, since I know I will have more muscle mass!

What would you change/do differently next time?
Not go so crazy with the eating! :oops:
[/QUOTE]

[Noel Clark]

Have you done a bulk before?
Just finished :D

How long was the bulk (period of time)?
14 weeks i think

How much weight did you gain?
15-17lbs

Was your diet primarily clean foods?
not all no. I think that during the diet phase I get into a groove and keep it super clean but this was a time to relax. I think it will help me when I diet

What were your strength gains? Specifics please
Huge gains. This is what kept me going. Kept me gaining weigh too.
I posted specifics on my blog.

Did you find it hard to diet down afterwards?
I will tell you in a couple of months :D

What was the overall result after bulk and dieting down?
Hopefully more muscle

What would you change/do differently next time?
So far i wouldn't change a thing. I LOVED my training for this phase and i loved lifting heavy. Hopefully I will see results from eating big and lifting big

[Cindy Day]

Have you done a bulk before?
Yes, last year.
How long was the bulk (period of time)?
I think I bulked for 6 weeks followed by 2 more weeks at maintenance.
How much weight did you gain?
12 lbs
Was your diet primarily clean foods?
Primarily followed my planned with added starbuck latte's daily. :lol: PLUS the basket of goodies Noel gave me at Christmas. ;)
What were your strength gains? Specifics please
Ileen & I were on a Shoulder/Back specialization and increased strength on pretty much all movements.
Did you find it hard to diet down afterwards?
No. We were all too anxious to drop the fat. :D It wasn't any harder dieting down that time than the initial time dieting down with Erik.

What was the overall result after bulk and dieting down?
I noticed most increase in my back/lats more so than in my shoulders but I do think my shoulders grew some as well.

What would you change/do differently next time?
It was totally worth it to me although I started my bulk/specialization because I had an injured hip and couldn't work on lower body anyway, and also needed to bring up my calories while I healed. It was Erik's idea to make the most of the down time in an upper body specialization and I thought it was a great idea as well. No regrets. If after I diet down I feel I need to work on a particular area, I would bulk again.

The only thing I would do differently--and this is really speaking to post dieting, not post bulking-- is to not gain my weight all back.

[Patricia]

Have you done a bulk before?
Nope, first intentional one. I've got decent size already, but I guess it just slowly accumulated over the years.

How long was the bulk (period of time)?
Started 'officially' at the start of December...will go through Feb, so 3 months...

How much weight did you gain?
I'm about 20lbs over contest weight right now...will more than likely be another 10....we (my trainer n I) are trying to add about 8 lbs muscle in the 3 months...fat isn't an issue as I know we can get it off when we need to.
Was your diet primarily clean foods?
No! I ate cheese fries dipped in ranch dressing Tuesday night at Outback w/ my trainer--he doesn't want me eating too clean....but, I'd say about 60% clean because I just feel better eating better.
What were your strength gains? Specifics please
Actually, so far not much. But, I am the opposite...I gained a ton of strength during my last prep...but, I am starting supps that will greatly enhance strength so I know this will go WAY up...
Did you find it hard to diet down afterwards?
I know I won't. It'll come off. Always does.

What was the overall result after bulk and dieting down?
Waiting to see! But that's a good, oh 6 1/2 months away!
What would you change/do differently next time?
Not sure yet....

[Cass]

Have you done a bulk before?
Yes, last year.

How long was the bulk (period of time)?
Last year, 10 weeks. This one will be about 18 weeks.

How much weight did you gain?
As of right now 24 pounds.

Was your diet primarily clean foods?
Define primarily. :lol: I get in all my protein and my good fats. The rest is whatever I feel like at the time. Cookies with my morning coffee (made with :love: to go straight to my ass), or cheese and crackers. Just depends on what I’m hungry for. I have no rules here, and am going with a calorie is a calorie theory.

What were your strength gains? Specifics please
A shoulder injury has held me back some, but in recent weeks I have had 5 PR’s.

Did you find it hard to diet down afterwards?
Last time, no. I expect the same to be true starting next month as well. There will be zero problems, taking this all off.

What was the overall result after bulk and dieting down?
More muscle. That better be true this time too! :lol:

What would you change/do differently next time?
That will depend on my results this spring. Right now, I’m thinking next year to go at least 20-22 weeks. We’ll see how I feel about it at the end of August. :hehe:

I also wanted to add something. I am not over analyzing this whole process. My goal is simple. I want more muscle. To achieve that goal, I need to eat. With the food, comes some fat, that I will need to strip off. It all seems very basic to me.

I got my head in this game when I started. I want what I want, more than I care what random people think of how I look right now.

[Erik]

I also wanted to add something. I am not over analyzing this whole process. My goal is simple. I want more muscle. To achieve that goal, I need to eat. With the food, comes some fat, that I will need to strip off. It all seems very basic to me.

I got my head in this game when I started. I want what I want, more than I care what random people think of how I look right now.

Awesome.

:bowdown:

[kelster]

I also wanted to add something. I am not over analyzing this whole process. My goal is simple. I want more muscle. To achieve that goal, I need to eat. With the food, comes some fat, that I will need to strip off. It all seems very basic to me.

I got my head in this game when I started. I want what I want, more than I care what random people think of how I look right now.



You must spread some Reputation around before giving it to Cass again.

SO awesome :bowdown: GREAT way to look at it and im sure all ur hard work and efforts will have paid off when you lean down :poledance: :lifter:

so proud of you partner!! :buddies:

[Patricia]

:ditto: Repped you for that. I am slowly getting the hang of this very attitude.... I actually went and bought several pairs of 'fat' :lol: jeans last week...no sense in trying to squeeze into a size 0 and depress myself.

[lawgrrrl]

I also wanted to add something. I am not over analyzing this whole process. My goal is simple. I want more muscle. To achieve that goal, I need to eat. With the food, comes some fat, that I will need to strip off. It all seems very basic to me.

I got my head in this game when I started. I want what I want, more than I care what random people think of how I look right now.

This is why you are the coolest. Wise words from a wise woman. :clap: :clap: :clap:

[Amy]

:bump:

This is in reference to Carolyn's question :wink:

[Q45]

Have you done a bulk before?

yes, last year during the winter.

How long was the bulk (period of time)?

3-4 months.

How much weight did you gain?

20-25lbs

Was your diet primarily clean foods?

at the beginning it was. but then it got alittle difficult to fit in all my required calories by just eating clean. seeing that im a hard gainer i had to eat alittle dirty in moderation just to get to where i need to be.

What were your strength gains? Specifics please

tons..bench went up by 75,squat went up by 100 when i felt like it. deads went up by 100...i love bulking just because i can lift heavy and focus on strength and muscle gains, not so much for the food.

Did you find it hard to diet down afterwards?

nope, dieting is easy for me. it's the consumption of and enormous amount of food required to have a successful bulk thats difficult.
in fact, i look forward to the diet.

What was the overall result after bulk and dieting down?

muscle gains, strength gains, pr's and then holding on to all the gains that i got during the diet phase.

What would you change/do differently next time?

eat more....

[Carolyn]

:bump:

This is in reference to Carolyn's question :wink:

Thanks Amy. I found this very informative.

[fluteangel]

This is a wonderful thread! Anyone bulking now care to chime in?

What about first time experiences?

[Petro]

This is a wonderful thread! Anyone bulking now care to chime in?

What about first time experiences?

I"m six weeks in

[jills]

i start my first one next week. :clap:

[jessatthegym]

I have done two.

The improvements are so dramatic. My physique is much more balanced now.

Would I do it again? Doubtful.

I hated being fat. I hated feeling fat.

the thing I hated most was that shopping gave me anxiety and was no longer fun. It wasn't about finding something cute and fun to wear, it was all about hiding the fatness or sausaging into something.

I was never comfortable in my skin when I was 20lbs heavier.

[Anca]

I have done two.

The improvements are so dramatic. My physique is much more balanced now.

Would I do it again? Doubtful.

I hated being fat. I hated feeling fat.

the thing I hated most was that shopping gave me anxiety and was no longer fun. It wasn't about finding something cute and fun to wear, it was all about hiding the fatness or sausaging into something.

I was never comfortable in my skin when I was 20lbs heavier.

Everyone has these feelings IMO- it just depends on how much you allow them to bother you. I chose to focus on the food and the strength gains. But it did help that I was basically just growing back into my regular clothes so I didn't have to buy anything bigger.
I wish I didn't have to do another bulk but for me that's the only way to make more progress size-wise. I'm teeeeeeeeny. :dry:

[Karine]

I'm doing my first one now with Erik, four weeks in. Gaining some fat isn't bothering me since I'm focusing on gaining muscle and hitting some pr's in the process. I got pretty lean last spring/summer with Erik so I know I can do that again when that time comes.

[Sohee]

I'll add to this within the next few months after my bulk :nod:

[Anca]

I'm doing my first one now with Erik, four weeks in. Gaining some fat isn't bothering me since I'm focusing on gaining muscle and hitting some pr's in the process. I got pretty lean last spring/summer with Erik so I know I can do that again when that time comes.

Perfect attitude right there! :thumb:

[jessatthegym]

I tried to keep as positive attitude as possible but there is a big difference between being fluffy in day to day life and having your weight gain broadcasted on national tv. Cameras are not forgiving.

Lesson learned. If I ever do bulk again, it happens when we are not racing and I can hide in gym pants and hoodies.

[smuggie]

Perfect attitude right there! :thumb:

:ditto:

[fluteangel]

For all you ladies who have done a bulk to gain muscle (ha, is there another reason?) what training regimen did you use? What worked? What would you have changed?

[smuggie]

For all you ladies who have done a bulk to gain muscle (ha, is there another reason?) what training regimen did you use? What worked? What would you have changed?

I've done two mini bulks. One in 2006, when I was doing 5x5, and one at the beginning of this year while doing my usual upper/lower split. Both were effective, especially when it came to putting some badly needed meat on my ass. :lol:

[Inatic]

For all you ladies who have done a bulk to gain muscle (ha, is there another reason?) what training regimen did you use? What worked? What would you have changed?

Erik did both my specialization programs the last two yrs i did them. I"d change nothing other than do another specialization. :D

[Petro]

Erik did both my specialization programs the last two yrs i did them. I"d change nothing other than do another specialization. :D

What two specializations did you do? How did they differ than a overall bulk?

[Inatic]

I did legs last yr. It lasted about 8 weeks as the first few were trial and error since i have a lot of biomechanical issues when it comes to my legs/quads 'firing'

the yr prior Cindy and I did shoulders and back..

Your cals go up, just like a bulk but the work was specific to certain areas vs over total body. What ever part we werent blasting got maintainance training.

I'd like to do a shoulder one shortly.

[Petro]

I did legs last yr. It lasted about 8 weeks as the first few were trial and error since i have a lot of biomechanical issues when it comes to my legs/quads 'firing'

the yr prior Cindy and I did shoulders and back..

Your cals go up, just like a bulk but the work was specific to certain areas vs over total body. What ever part we werent blasting got maintainance training.

I'd like to do a shoulder one shortly.

oh...that sounds fun...I bet the leg one was killer....leg workouts are my favorite

[Inatic]

oh...that sounds fun...I bet the leg one was killer....leg workouts are my favorite

I've loved all my specializations. Legs was tough!

[Erik]

oh...that sounds fun...I bet the leg one was killer....leg workouts are my favorite

Sick

[SBT]

oh...that sounds fun...I bet the leg one was killer....leg workouts are my favorite

Not me!! I have a love/hate relationship with them!! :p

[fluteangel]

Seems like most people's bulks lasted anywhere from 3-6 months on average. Did any of you do a short diet break in the middle of that or did any of you calorie/carb cycle while bulking? I've coming up on finishing my second month and I've already gained 8 lbs. Just trying to get a feel as to where to go next.

[Scarl3tbutt3rfly]

Seems like most people's bulks lasted anywhere from 3-6 months on average. Did any of you do a short diet break in the middle of that or did any of you calorie/carb cycle while bulking? I've coming up on finishing my second month and I've already gained 8 lbs. Just trying to get a feel as to where to go next.

Last bulk I did... I did until I was ready to diet for my first show of the season. This time I plan on doing the same. So that means ill be bulking up until march or so. I usually have done a carb/calorie cycling both times. I personally wouldn't diet in between bulks. Asmy opinion is it is hard on the body and I already put it through enough with contest prep. However, if I felt I gained enough and not ready to "diet" I might consider just going to maintanance until I was ready for contest prep. Id rather bulk as long as I can tolerate though so I put on more mass though.

[Scarl3tbutt3rfly]

Bumping this!

I think a few people have been curious about the bulking process and some thought this was a helpful thread!!

Also I know Erik has a series on bulking that has some helpful info in it too. Ill look for it and link here too. If someone links it first..go for it!!

[Scarl3tbutt3rfly]

Bulking Part 1 (http://leanbodiesconsulting.com/blog/bulking-questions-and-answers/)

Bulking Part 2 (http://leanbodiesconsulting.com/blog/bulking-questions-and-answers-part-2/)

Bulking Part 3 (http://leanbodiesconsulting.com/blog/bulking-questions-and-answers-part-3/)

Bulking Part 4 (http://leanbodiesconsulting.com/blog/bulking-questions-and-answers-part-4/)

[KAW795]

Interesting read. Although I am far from the bulking stage, this gives me a good idea of what to expect as I will likely need to be mentally prepared when that time comes.

[pinkgloves]

I really enjoyed reading this. It makes alot of sense and I am learning new stuff every day. Had no idea how this worked before. Now I totally understand. Great read :)

[phippengr8]

Great Read as well. I love to hear experiences, it helps us prepare :)

[Debbie]

Good info- thanks for sharing. I look forward to being "build-worthy". :whistling: