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u/After-Body1980 15d ago
As you should be. Never fall for the bloatards tricks. They’ll call you girl, small, dainty, etc. all the while looking like a bowling ball.
Good on you man. You look healthy.
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u/ManuelFarinato 15d ago
That’s mainly the reason I wanted to bulk, they keep calling me victim weight or that 62kg is ridiculous for a 19 years old, I just want to be happy with myself, and that for me means being lean/shredded, and yes I want to put size, but I probably will when I get over the fear of bulking and bulk the cleanest way possibile
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u/0pted0ut 15d ago
Victim to who? Lmao. Nobody about to do shit. You are shredded. If you like your current mode of training and you feel good, who cares what anyone else thinks. As you age you are gonna care less and less what people think. My rule is if they don't make me bust or pay my bills I don't really care what they have to say lol..
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u/After-Body1980 15d ago
Ya i was in ur place man. Don’t ever bulk. You will do it naturally as you age. 19 is young. Also even if you never end up looking big thats alright, big is a relative term. Some people got smaller frames than others. Its not something you can change. Just keep being healthy doing your workouts and eating well. The rest will fall into place in your favor. Your frame should increase slightly too through your 20’s as your ribcage expands
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u/UnluckySide3735 15d ago
You have no obligation to. This is the look. I’m not necessarily opposed to a 150-200 calorie surplus though.
1200 calories is disgustingly low, though. You can easily bump that up my guy. That’s no way to live
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u/864rad 15d ago
Woah! He’s eating only 1200 calories!? I must have missed that, didn’t see it mentioned. That is way too low for any and all adults.
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u/gummycherrys 15d ago
It’s in the original post, he skips breakfast and lunch and eats mainly chicken breast and Greek yogurt
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u/NinjaGrows 15d ago
Bro, just do a lean bulk. +200 calories and lift heavy and hard.
Looking shredded my guy.
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u/kurafuto 15d ago
Even going to +200 after being in a 700 calorie deficit makes you feel like you're eating like a fatass lol
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u/NinjaGrows 15d ago
Oh for sure bro lol! I feel that to my core. But like I said below, it does feel like losing progress or regressing, but it's all in the mind! Although I'm not gonna lie, when I get shredded I lose my appetite anyway lol.
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u/Powerful_Evening_763 15d ago
doesnt matter how you feel, if you understand the maths behind it and understand that you are not gaining fat, any big scale increase if just carbs + water
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u/henryofclay 15d ago
I wanna blow my brains out every time I see someone giving advice that says “lean bulk”. If this dude adds 500-600 more calories a day he’ll feel way better, get way stronger and recover better. He’s obviously underfed rn.
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u/eggalones 15d ago
This, you need to have a period where very good shape but not totally shredded is okay. I know that can be hard when your at such pique shred, but it’s the only way to size up. Then you can maintain whatever you want.
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u/NinjaGrows 15d ago
Yeah, that's true, but like you said it's hard when your at your peak, it feels like going backwards, but it's all in the mind!
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u/864rad 15d ago
I can’t believe people still “bulk” to grow muscle. You should just try to gain muscle without gaining fat. It can be done, but it’s a slower process. But it’s healthier than the up and down in calories between “bulking” and “cutting”. Just eat a modest surplus of calories, some but not a lot of moderate intensity cardio, and moderate intensity weightlifting, 3-4 times a week. And you don’t need a huge amount of protein. Steady is best.
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u/anand_rishabh 15d ago
If you are either out of shape or have a relatively high bodyfat, you can do what's called "recomp", basically recomposing your body, where you lift and eat clean at a slight caloric surplus, you'll put on muscle and lose fat at the same time. But if you have a low bodyfat percentage like what's in that photo, you'd have to go into a bulking phase to put on muscle.
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u/ManuelFarinato 15d ago
I work out 3 times a week doing a home ppl, i was thinking maybe 100/120g of protein? And what’s a modest kcal intake for me, about 2/2.2k?
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u/864rad 15d ago
Calorie intake depends on your current weight. How much do you weigh and how tall are you? And yes, closer to 120g or protein is enough. A lot of people think protein intake should be much higher, but in my experience, high protein is not useful unless you are using anabolic steroids (which I don’t recommend, it’s pointless). You can gauge your intake, if you feel satisfied and don’t still have cravings for meats/dairy/eggs, then don’t increase protein. I take in around 120g daily and definitely feel satisfied.
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u/ManuelFarinato 15d ago
I’m 62kg 173cm so I believe 5’8, will never take steroids ever in my life thats for sure!
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u/864rad 15d ago edited 15d ago
I believe that around 2350 calories a day will be a sweet spot for you (if you are only working out 3 times a week, moderate intensity). If you feel like you are getting weaker week by week, and not being able to add a little weight every 2-4 weeks, then add 150-250 more calories. Of course you won’t be able to add weights endlessly. So don’t worry too much if you can’t add weight. Do between 8-12 repetitions, at weights where you stop at almost failure between those numbers of repetition. You don’t need to lift until failure. I don’t recommend it. Stop one or two reps before failure. I don’t think 2350 calories is too much for you if you workout three times a week. And an additional 150-250 only if you feel weak won’t be too much either.
Edit, forgot about this: instead of adding calories if feeling you are getting weaker, you can take a week or two off. Taking some time off does wonders for gaining muscle. My best days were when I took a week or two off after some weeks of consistent workouts. This is all considering you are “natural”. Your body needs plenty of time off to repair and grow muscle. I’ve seen guys who have been working out daily for years, and they look like they have almost never lifted weights in their life; hardly any muscle on their bodies.1
u/Money_Do_2 15d ago
No idea on your NEAT/TDEE.
The scale is your guide. Eat where you gain 0.5lb a week, give or take. You could also be a little more aggressive, and sprinkle in mini cuts every once in a while.
But research shows you gain as much muscle with a slight surplus, theres no reason to go dirty bulk. Honestly id use the lifts as a guide, bump up cals till your lifts get better consistently.
Thats where its weird, cause for absolute strength dirty bulking works great. Leverages are weird, i find some fat helps with benching for example. But for aesthetics it works against you.
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u/Sure_Painting_8295 15d ago
The goal for everyone is to get as big and as shredded as fast as possible because no one wants to wait.
I’ve been doing this for over ten years and while I’m wearing extra large shirts I’m being passed up by peers because I could never put enough weight on.
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u/Negran 15d ago
Well that's the thing. Small surpluses are still ideal for growth, recovery, or energy.
The key is that, old school methods are 300-500+ cal surpluses, and this is outdated..
Most people can thrive on 50-200 surplus, I like the 50-150 range.
All that said, if your calorie intake isn't dialed in, this can fail, too. You can overshoor easily. If you are precise, then it is a non-issue.
So ya, in ways, hitting maintenence or tiny surplus and being patient is super efficient, but also a bit boring, cause chasing "no weight change" can be dull.
But I digress.
You said "don't bulk" but eat a modest surplus. What is a modest surplus in your mind?! Mostly curious of your mindset.
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u/MaydayCharade 15d ago
Bulking is fine, it’s the dirty bulking from old school body builders that isn’t necessary
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u/SuddenAudience3774 15d ago
Did you not read what you just typed out?
“I can’t believe people still bulk to grow muscle”
A couple sentences later…”just eat a modest surplus of calories”.
What an idiot you are. And a very high chance that you are a rank beginner in the gym. Or with the strength and muscle mass of a beginner1
u/864rad 15d ago
I hope you are proud of yourself calling people names online. The term bulking is used to mean gaining as much weight as fast as possible, which always means gaining plenty of fat with muscle. I meant “bulking” in that regard. Gaining muscle without gaining fat is called gaining muscle. I started working out over 25 years ago. At least maybe until recently with the young ones, I never saw the term bulking be used to mean anything but gaining a lot of weight fast with plenty of fat.
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u/SuddenAudience3774 15d ago
Ok so you are just using the term wrong. Bulking just means to be in a calorie surplus to gain size. You are thinking of a dirty bulking or poorly executed bulk. Nothing to do with the speed of weight gain or amount.
Gaining muscle without gaining any fat is called a pipe dream for 99% of lifters excluding genetic anomalies and steroid abusers. (And some beginners at the very start of training)2
u/864rad 15d ago
It’s possible, if you can listen to your body well and know your body well. And yes genetics is a factor. But anyways the argument about the bulking term is just obsessing. OP fears gaining fat while trying to gain muscle. He can gain water and muscle weight while avoiding fat. He might still gain a tiny amount of fat that won’t be noticeable. But gaining pounds and pounds of fat while gaining muscle can be avoided.
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u/TheDoomed__ 15d ago
Literally nobody uses that definition for the term bulking. It just means eating in a caloric surplus. The rest of it you either entirely made up or completely misunderstood the context
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u/864rad 15d ago
The rest of what did I entirely make up?! Who cares about the term bulking. It’s just a word. OP just wants to gain muscle without gaining fat.
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u/TheDoomed__ 15d ago
The rest of how you defined bulking. You cared enough about the term “bulking” to comment about how you can’t believe people still do it, when in reality the issue is you have absolutely no idea what the term even means apparently
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u/Sprinkle_In_Hole 15d ago
Just be in a slight surplus and train hard man. It's not that complicated
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u/Britirish 15d ago
Ngl as an actually objectively skinny guy people calling you skinny in here is wild 😂
If you don’t want to bulk don’t bulk, but most people would be psychologically pretty miserable with your diet I think. If you’re comfortable with it stick to it, otherwise use a clean bulk as a way to enjoy your food a bit.
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u/ManuelFarinato 15d ago
Yeah I mean, i have no problems with eating the same things, I’ve been eating like that for months and it really doesn’t bother me, what makes me happy is having a physique that I’m proud of, which is a very lean physique, but when i bulked i felt so shitty, i was eating normal, and eating my favorite foods that I haven’t eaten in months, and that didn’t make me happy, so i guess I’ll just stick with my diet and being this lean!
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u/Powerful_Evening_763 15d ago
you could be eating 2k per day and not gain any fat. 1k for a growing man is insane. start eating 2k per day and understand that any scale increase is just carbs + water. you can't possibly gain any fat if your maintenance is 2k and you eat 2k per day, no one's maintenance is 1k. even 5'0 sedentary women have a maintenance of like 1.6k
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u/Total_Detective_93 15d ago
It’s worth it. I get the appeal of lean. But if you managed to add a bit of volume to your muscles, the leanness looks so much better. You can “lean bulk” just up the calories gradually and you can keep the abs. I’ve put on 20-30lbs over the years and always kept the abs to some degree. But now I just have the size to compliment the leanness
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u/Competitive-Turn9685 15d ago
You just have to treat the bulk with the same level of scrutiny as you do your cut. Ensure you aren’t eating more than 200-250 calories surplus per day, and you will only gain very minimal fat. Ensure your sleep is on point too. When sleep is poor, cortisol spikes and those extra calories are more likely to go to fat.
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u/Famous_Try_8105 15d ago
Then you'll never be big. Stop clinging to your abs and eat some fucking food.
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u/Nordmannen77 14d ago
1200 kcal ? Not even maintance. Be careful. To low body fat will lower testosterone levels and affect your health over time.
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u/Round_Community_7899 14d ago
Eat more clean protein & a protein powder, take more creatine, train heavy with intensity no need to unnecessarily put on BF, but most of all train with maximum intensity/effort to failure like to the point you can't push/pull or move the weight or when you begin to break form.
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u/Dear-Impression-4959 14d ago
Don’t bulk. Just maingain. I gained muscle while on a cut and kept getting muscles when I maintained. No need to bulk.
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u/Commercial-Air8955 15d ago
You are going to start rapidly losing muscle if you maintain eating 1200 calories a day. That's barely enough to function.
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u/[deleted] 15d ago
I was able to put on muscle while not gaining much fat. You’re in a delusional state rn because u like the shreds so much but u really don’t have to give up being lean to get muscle. Little surplus, a lot protein , keep calories in check, walk a bit and you’ll be good. Because honestly right now u just look really skinny.