Update on progress

[AlexNev]

Hey guys not posted here in ages (about 4 months to be exact) so thought I'd come on with an update

in the past 4 months I've gone from a deficit of calories (and being around 7-8% bf because of that) to trying to bulk up for the first time in my life, and as a byproduct I've overcome my paranoia of fat gain (BOOM!)

right now I've gone from 128 pounds to 148 pounds (never been so heavy), my bodyfat has increased to about 12-13% but I'm not overly concerned, it's just nice to have muscle on me for once.

at the end of January I'm thinking of switching over to IF, what's everyone's experience with IF & building muscle whilst losing fat? What other alternatives would you guys recommend to lose the fat whilst retaining the muscle that I've gained?

Cheers!
Alex

[lenny89]

Alex what foods did u use for your bulking period?

[AlexNev]

Quite a wide variety, kept a ration of 45% carbs, 35% proteins and 20% fats, generally in the form of wholewheat breads & pasta, chicken, lean ham & gammon, whole milk, protein powders (hur hur hur), wheat cereals & porridge oats. I've stayed very well clear of processed foods (more down to personal preference rather than dietary goals), my vitamin & minerals are gained through MP multi vitamins. I've also been taking glucosamine & creatine whilst on this bulk period.

All feedback (as always) is greatly appreciated!!

Alex

[SpiderDan]

Well done chap thats some good progress. How have your lifts progressed?

What are your plans for fighting? Are you going up a weight class or dont you have a fixed target?

If you dont have a target I would consider tightening things up a little dietry wise (or train more) and shoot for a bit more body weight, Id probably consider going over 160lb before worrying about fat loss.

The reason I say this is because if your readings are accurate you've gone from:

128lb - 9lb BF
to
148lb - 18lb BF

So if you cut you will lose

9lb of fat (to get back to wear you were)
4-6lb of water and glycogen

Realistically your gains will have been about 5lb.

Unless there is a reason for you to stay lighter, continue pushing and use tools like paleo and IF to minimise fat gain.

[AlexNev]

yeah I had estimated my raw muscle gains to be about 5lb, in the time i've started this to now I feel that's excellent progress (and have accepted the fat as collateral), however now it's time to get rid of the fat, and start a nice clean bulk. I'm starting IF tomorrow with carb cycling, with any luck I'll cut the fat without impacting my muscles at all, and then will bulk cleanly. Right now I'm 150lbs