morphy

Im currently on an off season mass diet. Im gaining a fair amount of muscle but the fat im gaining with it seems to be more. I can understand that since im eating more. %40 carbs (mostly whole wheat...none of that refined stuff), %40 protein (lean protein), %10 fat (essential fats). But id like to regulate my fat gains. So i was wondering... How much fat is normally gained in a week on a mass program. What is considered normal? And how much lean muscle should i expect to gain every week for me to know whether im on the right track or not?

IainDaniel

What is Maintenance for you?

What is your bulking Calories?

Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.

Michael Jordan

morphy

My TDEE is 3600...so im eating 300-500 calories extra = 3900-4100 calories

Plateau_Max

A way to get a rough estimate... is to take the amount of calories that you're not burning from your daily caloric needs and your workouts and add them up day to day.

Remember that on average the body needs 3,500 calories to gain a single pound of fat. It's not going to be exact because the different macros (carbs protein and fat) from different sources are going to have different rates of gastric emptying and not every calorie is stored into fat at the same rate, etc etc.

So yeah, excess calories totalling 3,500 for each lb of fat. Try that one out for size. Hopefully any weight over that is muscle weight you're gaining.

"Years of hard work for only a single moment of perfection is a worthy trade." - Myself