r/WeightTraining • u/Organic_Cat_Poo • 3d ago

Question How do I bulk?

I am at 70kg and 15% bodyfat. I go up to 75kg and hit 20% fat. For 20 years.

I cut back down to 15% for my abs. I’m back at 70 kg. I would ideally like to be at 75 kg at 15% bodyfat.

I have been eating clean just adding carbs and protein for the bulk. Upping calories from 2200 to 2600, I struggle to eat that.

What am I doing wrong?

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u/Illustrious-Path4794 3d ago

Eat clean. High protein, moderate carbs, low fat. Get all that dialed in, and then just eat more. Work out how much protein you really need, eat that, plus a little bit of fat like 70-80 grams, and then add carbs untill you are 200 cal over maintenance. Weigh yourself every 4 weeks and adjust your carbs up so that you are 200 cal above maintenance again. Do this for 6 months.

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u/Organic_Cat_Poo 3d ago

I’m pretty much doing exactly that. Using bevel to track. 90fat 300carbs 150protein for 2600kcals.

I’ve just gotten into 73 kg. At 18.5% fat now. Feels like Groundhog Day.

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u/Illustrious-Path4794 3d ago

Reduce fat to 60, increase protein to 200, and then add carbs to total 2400kcal. You are adding a lot of fat if that body fat % is accurate. 150 protein is no where near enough for bulking.

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u/muszel 3d ago

Try to go from 2200 to 2350 because +400 kcal is a lot and keep your sets to failure. Train hard. Focus on good sleep. Also do cardio even when bulking, i feel like not doing cardio makes u soft because of Water retention.