Too much fat gain on my bulk?

[NX5.0]

I am 5ft 11in tall and weigh 144lbs. I am bulking and have been gaining about 4-5lbs a month. I know when you are bulking you will be putting on some fat but I'm wondering how much is too much and how much is just right. I put about 1/2in on my waist a month. Is that too much? I'm on a 2,000 calorie a day diet.

 

[MeLo]

no, it sounds fine.

If at all, 2000 calories is wayy to little for your bulk, unless you are 144lbs 20% bodyfat.

 

[NX5.0]

no, it sounds fine.

If at all, 2000 calories is wayy to little for your bulk, unless you are 144lbs 20% bodyfat.

Definetly not 20% bodyfat. I am lean.
I started out on 2,500 calories a day and put on way too much weight too fast. My calorie intake may seem too little but gaining 4-5 lbs a month says it's not.

 

[Gordo]

If at all, 2000 calories is way to little for your bulk

That depends a whole lot on age, metabolism, how hard the workouts are and what kind of activities back up the rest of the day (desk jockey versus construction worker for instance).

Those gains sound just about perfect. Don't fix what ain't broke.

 

[mike456]

2000 calories a day and your gaining weight??? that is like a cut

 

[thebarbarianway]

4-5 lbs a month is great progress...if anything...this is conservative progress but still okay.

As long as your strength is going up in the gym than this means you are gaining muscle and the 'bulk' is working

The problem is when you are gaining weight but your strength is not going up...than you know you are gaining fat!

 

[IRON MAN]

4-5 lbs a month is great progress...if anything...this is conservative progress but still okay.

As long as your strength is going up in the gym than this means you are gaining muscle and the 'bulk' is working

The problem is when you are gaining weight but your strength is not going up...than you know you are gaining fat!

Well put.

 

[assassin]

ok if u r gaining weight by 2000 kcal diet ,,maybe u have just got out a cutting carbs diet,,so ur body is gaining the weight back

 

[NX5.0]

ok if u r gaining weight by 2000 kcal diet ,,maybe u have just got out a cutting carbs diet,,so ur body is gaining the weight back

What do you mean by a cutting carbs diet?
I was on no other diet before my bulk.
Before I started bulking I just ate your regular 3 meals a day.
I think the the reason why I'm gainng is because I eat 5 small meals a day compared to my before 3 small meals a day and I consume alot more protein.

Whatever it is I don't care because If I'm making size and strength gains with 2,000 calories a day then I'm happy.

 

[Tom_B]

4-5lbs a month is fine .. (If it was me I'd prefer 2-3lbs though ..)

Also .5" on your waist every month seems like it may be a bit too much as well ..
Could you List your diet, meal for meal and the amounts of the food your eating?

 

[NX5.0]

4-5lbs a month is fine .. (If it was me I'd prefer 2-3lbs though ..)

Also .5" on your waist every month seems like it may be a bit too much as well ..
Could you List your diet, meal for meal and the amounts of the food your eating?

7:00Am- Protein shake w/2%milk and oats

11:00Am- A pieace of lean chicken breast with a side of vegitables
and a slice of bread(sometimes white sometimes wheat) 2 cups of skim milk

2:00PM- Either a chicken salad or a bowl of ceral

5:00PM- A pieace of meat either chicken,steak or fish with a side or two of veggies and a cup of milk

8:00PM- A handfull of nuts and a bannana or other fruit.

10:00PM- Protein shake with 1tbs of peanutbutter

 

[assassin]

don't drink milk with fish

 

[Tom_B]

7:00Am- Protein shake w/2%milk and oats

How much oats are you using?
Switch the 2% milk to either Skim milk or Fat Free no sugar add Yogurt.
Add some fats
Some fruit here wouldnt hurt either ..

11:00Am- A pieace of lean chicken breast with a side of vegitables
and a slice of bread(sometimes white sometimes wheat) 2 cups of skim milk

I'd switch the bread to another type of carb source .. sweet tato, brown rice, Oat bran , Oats, lentils etc.
2 cups of milk in one meal is too much ... drop it back to at least 1 cup.

2:00PM- Either a chicken salad or a bowl of ceral

I'd stick with the chicken salad and add stuff to it.
Bowl of Cereal = Processed Simple carbs, no fibre, very little nutrients and mineral , no protein, no EFA's etc.

So Something like
chicken / Tuna Salad , lentils (or another carb source) , Olive oil (or another EFA) + Some fruit

5:00PM- A pieace of meat either chicken,steak or fish with a side or two of veggies and a cup of milk

Good .. I'd add some form of a healthy fat .. depending upon haw fatty the meat source you choose was.
And depending on how your days totals are going I'd be tempted to add some carbs as well ..
Also switch the Milk to Some Fat Free , no sugar added Yogurt ..

8:00PM- A handfull of nuts and a bannana or other fruit.

Drop The Fruit From here.
Add a protein source
+/- Some Veggies if you want.

10:00PM- Protein shake with 1tbs of peanutbutter

Drop the Shake , Switch it to 1% Cottage Cheese.


Basically alot of your meals are unbalanced .. Have you Read the sticky 'A guide To ..'
You need some more Fruit.
More protein Sources.
There's No Essiental Fatty Acid (EFA's) sources
Get 6 - 10 Fish oil Caps in there
And You really don't have any fibours, vitamin and mineal dense Carb Sources in there ..
(At least you got the Dairy down pact though )


Also what are you eating around your workouts? This is the time of day your body needs the most food!

 

[NX5.0]

Also what are you eating around your workouts? This is the time of day your body needs the most food!

I drink a protein shake after I workout and 1 our later I eat a meat like chicken or fish and some rice and/or baked potato.

 

[thebarbarianway]

Make sure that postworkout meal is a 2:1 ratio of carbs to protein.

This ratio has been proven most effective to enhance the muscle:fat ratio when bulking.

So if you are eating 50 grams of protein you need 100 grams of carbs.

Slow digesting carbs and proteins work best at this time!

 

[Tom_B]

Make sure that postworkout meal is a 2:1 ratio of carbs to protein.

This ratio has been proven most effective to enhance the muscle:fat ratio when bulking.

So if you are eating 50 grams of protein you need 100 grams of carbs.

Slow digesting carbs and proteins work best at this time!

Not necassairly true ...

I'd forget the ratio stuff and go with
.5G of carbs x Your desired LBM
.25 -.3G of protein x Your LBM

There are lots of different chocies you can have here .. some like slow carbs, some like insulin spiking etc.
I'd recommend something like
Skim milk
Rolled oats
+/- a high glucose fruti (banana, grapes etc.)
Whey

 

[DeadBolt]

Not necassairly true ...

I'd forget the ratio stuff and go with
.5G of carbs x Your desired LBM
.25 -.3G of protein x Your LBM

???

So lets say I am 144lbs and I want to be 200lbs that means
.5*200 = 100gs carbs = 400 cals
.3*200 = 60gs prot = 240 cals
I dont think this is adding up the be enough cals....

Am I just really jacked up or does that not sound right?

 

[MeLo]

640 cals is fine...

 

[Gordo]

???

So lets say I am 144lbs and I want to be 200lbs that means
.5*200 = 100gs carbs = 400 cals
.3*200 = 60gs prot = 240 cals
I dont think this is adding up the be enough cals....

Am I just really jacked up or does that not sound right?

For a PWO shake....no that sounds fine.

 

[DiGiTaL]

To me, as long as you can get stronger and bigger while staying lean. Then its good to go.

 

[DeadBolt]

For a PWO shake....no that sounds fine.

Sorry...didn't see it was PWO....my fault...

I thought it was total cals for the day....just wasnt addding up in my head but now it all makes sense!

 

[Tom_B]

Sorry...didn't see it was PWO....my fault...

I thought it was total cals for the day....just wasnt addding up in my head but now it all makes sense!

Haha nope just for PWO shake .. I got the numbers from Emma
For overall day requirments I'm pretty sure she recommends something like ..

1 - 1.5G Protein x Your LBM
.3 - .6G of Fat x BodyWeight
Fill in the Rest with Carbs