So as most of you know I started a bulk on the 31st May 2014, nearly 3 months in and I would say the immediate thing I noticed was strength gains at the gym. I am lifting much heavier and just breaking Personal Records which is awesome!
(Read my previous post to get a proper understanding about the bulk)
I started my bulk at 2125 calories: 250 g C, 135 g P, 65 F I still hadn't experienced weight gain although I do look different in the mirror ( I believe I was on maintenance macros) so I went up to 2325 calories: 300 g C, 135 g P, 65 F. I have been on the new numbers for a week now and although I went up by 2 llbs the first 2/3 days I am back to my start weight of 132 llbs (can a girl catch a break) so I'm going to up my calories again by another 100 calories with the following macros: 325 C, 135 P, 65 F.
You will notice that the increments are all from Carbohydrates, which is the usual base point, I love carbohydrates and I love the way it gives me energy during my workout. There have been studies to show that we don't need more than 0.8-1g of protein per pound of body weight, so I am happy keeping my protein intake as it is, and as for fats I may increase it later however I am pretty happy as they are. Please understand none of these macros will make you big! Eating at a surplus will make you bigger (just throwing this in there for those reading that are not necessarily bulking at the moment). All macronutrient's have their purpose in our daily function so don't be scared of them- eat and train to achieve your desired goal.
I must say I have days where I think 'OMG better start cutting, you look huge' and I do get some bloat. But my end game is what is keeping me going. I want to build sexy muscles and in order for me to do that I need to grow :-D. You may all have noticed that I am also following Bret Contreras's Strong Curves - there are four programs in the book and I am following the 'Gluteal Goddess Advanced Program' - it is Amazing! I have replaced the HIIT day (as Cardio is not my friend at the moment) with +LDNMUSCLE glutes and leg workout in their 10 week Bikini Guide Split program. Check them out on twitter I will be following their Bikini Guide fully in February when I start my cut!
I was pondering whether I should post progress pictures or not lol just because of the nature of the pictures but for the women out there I really thought it would be beneficial for you to see. A lot of women talk about growing their glutes and wanting to 'tone'. First thing is first there is no such thing as toning- what you mean is muscle. Secondly you CAN NOT gain muscle whilst on a deficit and if you do see some muscle tone whilst on a deficit you have simply just cut out the layer of fat which was covering the muscles you already had. Thirdly you can not expect to grow your glutes if you have nothing to work with in the first place, all the squatting and lunging will do is help to firm up what you already have, if you want to GROW your glutes then you better get to eating and lifting heavy! I mention this because I see a lot of girls forever dieting when they don't even have any weight to lose (I was once like that) I continued to diet and not get the body I desired, then I discovered that I needed to grow to get that athletic look.
I will post a picture of myself when I was at my lowest weight (no glutes at all) a picture from first day of my bulk, and a picture I took last weekend (I was 132 start of bulk, and last weekends picture I was 134) I think that gain was probably more water weight than anything lol.
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| Left is whilst cutting and busting my butt to get a butt. |
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| Left Picture is day I started my Bulk, and Right picture was taken last weekend where I was actually 2 llbs heavier |
By no means am I encouraging you to bulk, only do so if you are already at a healthy weight for your height and you wish to build muscle. Muscle isn't for every girl I understand. If you do decide to bulk my best piece of advice is to TRUST the PROCESS, ignore the scale and enjoy the food!
