View Full Version : angry at numbers, or help calculating bulk results

07-13-2005, 11:20 AM
OK so I just finished up a mini bulk...

Went from 10.4 % bf at 175lbs to 13.6% bf at 188 lbs.

By my calculations that comes out to:

10.4% - 175 18.2 lbs of fat 156.8 lean
13.6& - 188 25.568 lbs of fat 162.432 lean


gained 5.632 lbs muscle
gained 7.368 lbs fat

Are my calculations sound?

Subjectively I gained strength and visible size as well as damned lovehandles.

Any comments appreciated.

07-13-2005, 02:01 PM
Yup, the calculations look sound... that's a fair bit of fat - what's you diet and routine like? And how long did you bulk for?

07-13-2005, 02:52 PM
Yeah my body loves to make fat unfortunately. Always a struggle.

This was about 7 or 8 weeks I guess.

I was at around 2800 cals a day I think before bulk and upped it to about 3200 for the bulk. But I had some disciplne problems and kind of got out of control in the last few weeks - some days my cals were around 4000 - hence the decision to cut it short.

All good food - at least 200 grams of protein per day. No junk. Lots of lean beef, cottage cheese, chicken, fish, etc. Carbs from fresh vegs and fruit, oatmeal in the am and whole wheat pasta with post workout meal and with pre workout meal. Good fats frm PB, olive oil, fish oil caps, flax seed etc. Think the issue was that I let myself run the cals up a bit too high. When I start allowing myself to eat more peanuts and peanutbutter and stuff its hard to keep control of it. :zipit:

Here's a sample fitday day: http://fitday.com/WebFit/CalendarTab.asp?Action=SetDay&NewYear=2005&NewMonth=6&NewDay=13&Tab=Foods

Routine is pretty simple:

Monday - chest and tris
3 sets bench
3 sets DB incline
3 sets weighted dips
1-2 sets close grip bench
1-2 sets skullcrushers
30 min cardio

Tues back and biceps
3 sets pullups
3 sets close grip chins
3 sets rows
3 sets barbell curl
2 sets inc DB curl
30 min cardio

Wed rest

Thurs shoulders and abs
2 sets clean and press
3 sets DB shoulder press
3 sets bent over DB laterals
3 sets side laterals
3 sets shrugs
4 sets weighted incline situps

Fri legs
3 sets deadlift
3-4 sets squat
3 sets DB walking lunges

07-13-2005, 03:14 PM
42 views and 1 response. LOL. You guys don't like math either huh?

07-13-2005, 03:22 PM
before and after pics?

07-13-2005, 03:25 PM

Sample fitday link is effed up.

07-13-2005, 03:28 PM
5' 7" , no pics unfortunately.

Odd - the fitday link works fine for me. Is there something you need to do in order to make it public I wonder?

07-13-2005, 06:03 PM
How long have you been lifting? 5'7" and 188 at only 13% BF is pretty big IMO. That's also some good muscle in 2 months. Also at the height, that a pretty good amount of weight to put on in 8 weeks. When I bulk I go very slow, only about .5 lbs per week. It helps me monitor my food intake and make adjustments easier.


07-13-2005, 06:23 PM
Ok now cut...5 lbs. of muscle for 2 months is nice!

07-13-2005, 06:25 PM
Yeah that sounds a bit right if you bulked up in just two months. Are you positive both the before and after calculations for fat % are correct?

07-13-2005, 08:38 PM
Yeah its hard to tell BF % accuratly theres always a 1% margin for error.

07-14-2005, 07:32 AM
Thanks guys. I'm reasonably sure of the bf% numbers. I've had the same person (a PT with a good amount of experience) do the caliper test and I trust her.

So it sounds like my results were not too bad? Although it was a bit more fat than I would have liked to put on.

My plan is to cut back to about 10 - 11% again and then do another bulk but this time try to go a little slower and keep the calories in check better in the hopes that I canbulk for a longer period of time without blimping out too badly :zipit: :)

07-14-2005, 10:02 AM
The real test is going to be how much muscle you lose when you cut again. If you find that you lose just as much muscle as fat during your cut then the fat you've gained is bad news. However, if you lose mostly fat during your next cut then this last bulk will have been a success--regardless of how much fat you gained, right?