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View Full Version : How should my BF% look as I bulk?



dolphin
05-16-2009, 04:50 AM
I'm currently 61 kgs (134.5lbs) BodyFat is 12 % (well according to my scales anyway) I've just started Rippletoes Starting Strength and am eating around 1000 over my maintainence. How should my scales read in say four weeks?
65 kgs 13% BF ???
Is there some kind of calculation or chart available that can show me if I've picked up muscle or fat?

For example. If in four weeks I weight 64kgs and my body fat is still 12% then I know I've put on 3 kgs of muscle. But if the % rises too it gets messy. How can I work out how much muscle Im putting on?

thegreatone
05-16-2009, 05:23 AM
You weigh 135lbs! Just eat and eat some more, then probably some more. You can't gain muscle without adding some fat. If you can gain at a 1:1 you should be happy. Gain some muscle before you start worrying about BF%

twm
05-16-2009, 06:18 AM
i would reduce your caloric surplus to 500 initially... if youre not gaining on 500, up it another 200-300, repeat... just my opinion

thegreatone
05-16-2009, 07:05 AM
i would reduce your caloric surplus to 500 initially... if youre not gaining on 500, up it another 200-300, repeat... just my opinion

That's actually pretty close to what I would do too but I honestly doubt he is eating 1000 over and still 135. I'd add a 15-20% surplus which for you at 135lb would roughly be

135*12 = 1620 cals for maint

1620 + 243 (15%) = 1863 cals
1620 + 324 (20%) = 1944 cals

You can also do 135 * 15 or 16 cals/lb BW to get an estimate for bulking

I'd shoot for about a lb a week gain if you're not gaining that up the cals 100-150 for a few weeks see how you're gain and adjust again if necessary.

Auburn
05-16-2009, 09:02 AM
Don't worry about your scales. All you need to focus on is your training log and your weekly grocery list. The training log should show an increase in weight on the bar each workout, and the grocery list should indicate an increase in dairy consumption to the tune of 7 gallons of whole milk per week.

KingWilder
05-16-2009, 11:06 AM
That's actually pretty close to what I would do too but I honestly doubt he is eating 1000 over and still 135. I'd add a 15-20% surplus which for you at 135lb would roughly be

135*12 = 1620 cals for maint

1620 + 243 (15%) = 1863 cals
1620 + 324 (20%) = 1944 cals

You can also do 135 * 15 or 16 cals/lb BW to get an estimate for bulking

I'd shoot for about a lb a week gain if you're not gaining that up the cals 100-150 for a few weeks see how you're gain and adjust again if necessary.

I think you're assumption for maintenance is off a little...here's a better approximation to use:


Sedentary 10-11 cal/lb
Lightly active 11-12 cal/lb
mod. active 12-13 cal/lb
very active 14-15 cal/lb
extremely active 18-19 cal/lb

thegreatone
05-16-2009, 05:26 PM
That's actually pretty close to what I would do too but I honestly doubt he is eating 1000 over and still 135. I'd add a 15-20% surplus which for you at 135lb would roughly be

135*12 = 1620 cals for maint

1620 + 243 (15%) = 1863 cals
1620 + 324 (20%) = 1944 cals

You can also do 135 * 15 or 16 cals/lb BW to get an estimate for bulking

I'd shoot for about a lb a week gain if you're not gaining that up the cals 100-150 for a few weeks see how you're gain and adjust again if necessary.


I think you're assumption for maintenance is off a little...here's a better approximation to use:


Sedentary 10-11 cal/lb
Lightly active 11-12 cal/lb
mod. active 12-13 cal/lb
very active 14-15 cal/lb
extremely active 18-19 cal/lb

It wasn't an assumption it was an estimate and you right it may be a bit light but I think most people overestimate their activity levels. Either way as long as he monitors progress he should be able to make the necessary adjustments

dolphin
05-16-2009, 06:39 PM
Thanks for the replies. Actually I've only just started eating big and lifting (this week) so Im confident of putting on weight soon.

twm
05-16-2009, 06:40 PM
count your cals. youll thank me later

thegreatone
05-16-2009, 06:52 PM
count your cals. youll thank me later

x 2 This will certainly make things easier to track