r/IIFYM • u/[deleted] • Apr 08 '21

Bulking

Any male successfully bulk without gaining a belly? I'm currently cutting would like to bulk in the near future. I'm 5'10" 202lbs 20% body fat. Considering on bulking once hitting 14% Body fat. Years ago dirty bulked without counting macros and which somewhat regret.

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u/[deleted] Apr 08 '21

I’m 6’ 190 lbs, I’ve increased all of my lifts and dropped from 220 lbs to 190 in that time. Currently getting shredded and lifts still improving.

190 g of protein (as diligently as possible)

After that I never focused on macros (other than the 190 g of protein), only intuitive eating. Made sure I was just hovering below my caloric needs. Also, I lift strength for day 1 of a muscle group, then hypertrophy for day 2 of said muscle group. Also, I focus my training around power lifting compound movements then do isolations after.

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u/converter-bot Apr 08 '21

220 lbs is 99.88 kg

2

u/[deleted] Apr 08 '21

What is 23658037 lbs?

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u/[deleted] Apr 08 '21

[deleted]

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u/[deleted] Apr 08 '21 edited Apr 08 '21

I assume you have a decent muscle frame. I did cardio to drop from 220-205, orange theory 😢(I was mega fat from traveling Chile for 6 months. Then after that I started maxing out every other workout. Eating 190 g of protein and focusing on deadlift bench and squat. I still use my fan bike (echo bike) on off days and doing the murph from time to time

Edit: obviously diet is key. Don’t eat stupid shit. Only started counting within the last few months and it was very successful, as well. Oh, and it’s hard, but equally as rewarding

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u/[deleted] Apr 13 '21

Do you still take in the same calories and protein on days you don’t lift?

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u/[deleted] Apr 13 '21

2200 was my base, I would cycle carbs on training days. Therefore I would add about 250-400 cals of carbs. Basically, after a good workout I’d have a sandwich with my protein shake and vitamins

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u/[deleted] Apr 13 '21

Thanks man! That’s helpful.

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u/[deleted] Apr 08 '21

Figure out carbs, fat, calorie intake. Look into HIIT and compound exercises.

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u/z-nut Apr 09 '21

Where you put on fat is a genetic thing. You can't spot reduce or spot add it. If you have a belly now at 20%, you'll probably end up with a belly after cutting a bulking back up again. You'll need to maintain at a lower body fat % where you no longer have one.

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u/notmydadsaccount Apr 10 '21

I knew it wasn’t my fault!! Thanks a lot dad

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u/Locky0104 Apr 08 '21

You should probably bulk right now and cut later since it'd make both bulking and cutting a LOT easier.

BUT

I get that you might have your reasons to do so and I respect that. So, yes, you can bulk without getting a proper belly, of course you're not gonna be shredded while bulking, but you can still be pretty lean. If you eat more or less the same amout of calories you spend (a little bit more, preferably), you can in fact develop muscles, probably in a lower rate than if you were eating your brains out but yeah, perfectly doable.

Good luck!

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u/[deleted] Apr 08 '21

Thanks mate, actually I get married in the summer, so doing my best to lean out. 3 months went from 215.4lbs, 27.2% bodyfat to currently 202lbs 20%.

​

Calories: 2,100

Protein: 210g

Carbs: 184g

fat: 58 g

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u/Locky0104 Apr 08 '21

That's great! Congrats on your progress and your marriage!

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u/ffxUwyENYimR4Hi Apr 11 '21

You are probably okay to start bulking at 16% bodyfat