how much weight to put on when lean bulking?

**asoe209** · 19-12-2011 05:06 PM

Just a quick one, but what is a good amount of weight to put on each month/week when trying to lean bulk.

I was thinking about 4lbs a month does this seem about right or is this to much?

**Dolphinski** · 19-12-2011 06:23 PM

Depends on how long you've been training but i'm guessing you're not a beginner any more Asoe? I'd go for 2lbs a month max. The last time i tried to put on 8lbs in 8 weeks, half of it was fat.

**asoe209** · 19-12-2011 06:43 PM

yeah im braking out of the beginner stage now. squat weight aint there just yet but they should be going up now.

thanks for the response fat is the last thing i want to be putting on.

any idea how to set up macros for a bulk? using leangains +20%cals training days and -20% cals rest days. im having real trouble on the amount of carbs that should be taken in for lean gains not been able to find any thing on the side about macros.

from what I know its protein the same through out low fat high carb training and high/mod fat and low carbs rest... but no idea on g amounts to be aiming for other than the protein about which for me is 176-264g

how you been any ways Dolph.....?

**Dolphinski** · 19-12-2011 09:04 PM

Quick way is to use that online IF calculator, was well impressed with it!

Easy enough though if you're doing leangains, if you know your protein then set a top end for your carbs on rest day (20-50g say) and make the rest up in fats. Training days do the opposite, set a top end for your fats (say 20g) and get the rest from carbs.

And I'm all good thanks mate. Im on the last few days of a 10 week cut that's got me sub 10% and then back bulking for next year. Gonna do Wendler for 6 months and then maybe some more HST to the end of next year I think.

**asoe209** · 19-12-2011 10:12 PM

OK i never even knew that there was an if calculator lol. just searched it and found it. below is what has come up not sure if it right for my needs I set it to do 10lbs until july were i will want to assess and see if i need to cut down again.

set rest days to 25/75 carb/fat and 75/25 carb/fat on training days.

seems like a good starting point...

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nice you happy with you sub 10% then? not heard of the wendler before so will take a look at that and see what its about. im enjoying my current routine just james routine really ill stick with that for a while and I may jump back on the HST as well to finish off and see what it can really do on a bulk. think if I stick with James one it will help me to build the strength needed but will see how it goes.