Lean Bulking and IF?

kalvindeane · 27 Jan 2011 at 16:39

I'm stating this first: I don't have internet at home, and rarely get a chance to go online these days (I'll have internet next Thursday hopefully). Which is why I am asking here rather than doing a search on Google - I don't know how much time I have left to browse, so I'd appreciate if you could provide me with links to relevant sites, or just post info here in layman's terms.

I've been on the Stronglifts 5x5 routine for a little while (though my diet needs sorting!). I'm 5"9 I think, and around 150-155ibs. So small and runty!

I want to get bigger, but I don't want to pile on loads of fat at the same time. A few people have said that they are on a "Lean Bulk" but I haven't found much info on it. Does it mean that they are actually losing fat and gaining muscle (if that's possible?), gaining muscle without gaining fat, or simply gaining muscle and keeping fat gains to a minimum? How do I go about doing it?

From what I understand it's just a case of monitoring how much you eat, is there some sort of formula that would give me a rough idea of what I need to intake a day? I'm very conscious about my weight. I had my body fat % measured a few days ago, if it's accurate, I'm somewhere around 15%. Honestly, I don't want to go any higher than that. (Not that I care about the actual %, it's the way I look that I'm obsessed with, just using it as a reference so you have an idea)

I've read up a bit about IF, seems perfect for me because of my circumstances and general lifestyle. Any info/personal experience would be great, I saw one or two people on these forums who have tried it, and they think it's great.

As I said I have little online time, so I'll just throw this in too: I want to get bigger, I'm not fussed on my strength. Is there a more suitable routine for me than Stronglifts 5x5, or the routine in the sticky? I'll get half an hour online later tonight, any feedback is greatly appreciated!

kalvindeane · 27 Jan 2011 at 22:16

saw a formula on another site for an estimate of how much to consume daily on a gain, putting on a minimal amount of fat. at 153ibs, the formula states between 2700 and 2900 per day, everyday.

does this sound right? and how much should be fat/carbs/protein? would this work on a IF diet, taking in two or three meals per day? and what would be a good amount of time to leave between meals? some people say they eat twice a day, with a five hour gap in between meals, others say eight hours.

what does ocuk think?

BennyC · 27 Jan 2011 at 22:22

leangains.com for all your IF info.

To work out your calorie needs you need to work out your BMR, basal metabolic rate. You need your bf % which you have. So it's basically a sum of you lean mass. Say 200lbs at 15% bodyfat gives you 170lb of muscle (bones, organs etc too ofc). There's a formula for this on google.

A lean bulk is a clean bulk from what I understand. There's no reason you can't drop fat and gain muscle at the same time but it's difficult.

My journal is here:

http://forums.overclockers.co.uk/showthread.php?t=18218442

Recently posted progress shots at the bottom.

Work out your BMR. then add about 4-500 calories on top of this and eat this amount each day in clean calories. Then use the principles of IF and you should be onto a winner. a lot of people will dismiss IF without having read up about it properly so don't be suprised if people don't approve.

kalvindeane · 27 Jan 2011 at 22:44

thanks for the reply buddy! I think ill try dropping to say 12% bodyfat before bulking. and for the record, my gym doesn't approve of me doing bum to floor squats, deaflifts, IF, and a few other things. they said they'll allow me to do them, I can't teach anyone else, or ask for help with my 'dangerous' workout and diet ideas.

I don't care what others think, it doesn't affect me. that's how it should be!

maybe I'll make a training log. do you think ocuk would mind me making one here? that would be pretty cool

kalvindeane · 27 Jan 2011 at 22:52

by the way, can you teach me how to use fat calipers? the instructor at the gym tried them on me. which is where I got the 15% from that I think is wrong. she measured my stomach, upper back, and two spots in my arm if I remember rightly. it came to about 40mm of fat I think. I'm gonna lose weight until I'm happy with what I see in the mirror, not what the calipers say. it would be nice to have an accurate reading though

kalvindeane · 27 Jan 2011 at 23:57

using the katch mc-ardle method, if I've done it right, then my bmr is 3215.8 so I guess I need 3600 per day, or around that?

I'm 5"9, 153ibs, 15%bf (as far as im told, will try having this verified), 18years old in case anyone fancies checking

kalvindeane · 27 Jan 2011 at 23:57

using the katch mc-ardle method, if I've done it right, then my bmr is 3215.8 so I guess I need 3600 per day, or around that?

I'm 5"9, 153ibs, 15%bf (as far as im told, will try having this verified), 18years old in case anyone fancies checking

Begbie · 28 Jan 2011 at 07:17

kalvindeane said:
thanks for the reply buddy! I think ill try dropping to say 12% bodyfat before bulking. and for the record, my gym doesn't approve of me doing bum to floor squats, deaflifts, IF, and a few other things. they said they'll allow me to do them, I can't teach anyone else, or ask for help with my 'dangerous' workout and diet ideas.

I don't care what others think, it doesn't affect me. that's how it should be!

maybe I'll make a training log. do you think ocuk would mind me making one here? that would be pretty cool

Your gym doesn't allow squats, or deadlifts?

They are two main core exercises!

BennyC · 28 Jan 2011 at 07:22

That sounds too high. It'll be nearer to the 2000 or even less I would imagine. When I last did mine I was 5'10" @ 15.5% and my BMR was just under 1860 calories. And I was weighing it at about 87/88KG. It's your bodies tick over calorie needs. Are you 153lbs of lean mass, or 153lbs including fat?

I can't teach you to use them over the net unfortunately. Sounds like she did a 4 point test. Just above the supriliac (hip), subscapular (below shoulder blade), bicep, tricep. It's almost impossible to test yourself with calipers as you can imagine.

As for your gym, I wouldn't tell them about your diet it's not their business? The only thing they should concern themselves with is your training and that your not hurting yourself or anyone else which you aren't. ATG squats & deadlifts have been around for donkeys years. Tell them to **** off.

Edit: You have a BMR of 1725.49. Assuming your 'net' weight is 153lbs after having deducted your bodyfat.

http://www.bmi-calculator.net/bmr-calculator/

Just checked my e-mail mate. Might get the chance to reply this evening if not it'll be over the weekend.

kalvindeane · 28 Jan 2011 at 11:37

sorry I think that I worded it wrong hehe

I meant some sort of diagram that I could show my buddy, so that he could try using the calipers on me for a more accurate reading

looks like I was way off with the nmr thing lol

edit: just read your email, thanks, very handy

sorry if I'm mispelling a lot, or my wording isn't good - I'm on my San Francisco and its hard lol

BennyC · 28 Jan 2011 at 18:03

No problem.

It really can't be shown or explained very well with pictures or words. The best way is to learn by being shown. There's lots of measuring involved to make sure you're at the right points and the suprailiac and subscapular are quite hard to do properly.

Happy to show you at the next Strongman meet if you can make it down.

kalvindeane · 28 Jan 2011 at 18:21

I have no idea what the Strongman's meeting is lol

I doubt that I could - as I explained in my email - I'm unemployed, and can't really afford the travelling costs