First week in the books done.
Bench is amazing me but leg day is cancelled until my job walking around all day finishes at end of the month. My thighs were like granite midweek and I was concerned I had done some real damage but thankfully it has slowly faded with some tlc
Weighed in ~77kg all week - would like to clean(ish) bulk but as a natural fattie I am very concerned about starting this process.
Both gyms I've been to were surprisingly quiet - anyone else found this?
My place was rammed on Monday but it has just had a big refurb and dished out some special offers so that may have contributed to the numbers. Seems to have quietened down through the week a bit though.
Got to be very careful with bulking if you've never done it before. Do you know your maintenance calories? Do you even count your calories?
To bulk you only need to be in a slight calorie surplus. A lean bulk would be 200 to 300 calories max surplus per day. That could feasibly add 1kg per month which may not sound much but any more and I can guarantee the gain is fat not muscle.
Search "greg doucette bulking diet" on YouTube for some of the best info there is.
I don't count calories religiously anymore but I did 3-4 years ago weighing ingredients when I was first losing weight and unlearning everything I knew previously about diet and nutrition. My maintenance is ~2600.
Yep definitely only need a little surplus so mostly a matter of a few extra eggs at breakfast and full fat milk in the protein shakes should cover it.