Looking to semi-bulk

[cabeasle]

I need more muscle. I am fairly scrawny. Over time I have managed to drop from 220 lbs (at 5' 9") down to my current 169. But over the last few years it has pretty much stayed there. I excercise, but I tend to go in cycles of doing really well and then really poorly so I always end up back and forth. Problem is, I know the back and forth will likely continue until I can put on some good solid size.

Even so, I am worried to bulk, because I've still got some fat on my midsection. Nothing terrible, but when I bend over it becomes pretty obvious. Calculators put me at about 14-15% body fat. I really do not want to bulk all out and gain too much in the middle, but I do feel I need the muscle. I'm tired of being skinny everywhere else

So, I was reading an article on this site about someone doing a half-bulk. Eating around maintenance, trying to gain muscle and lose fat simultaneously. I think I would like to try this, rather than go all out and expect fat gain. But how would I monitor it? Weight wouldn't work very well because I would hope my weight would increase slightly while the fat decreased. Do you guys have any suggestions for a program like this? Are there just a few key measurements I should keep an eye on in particular? Or do you think I should just dash it all and bulk full on? I will see if I can't locate a camera to get some pictures taken.

[Red23]

I've now gone through a big cut, bulk, cut and maintain cycle. I've tried the cut and maintain with both both volume and heavy rotations. During those periods I did gain some strength and a little muscle, but there was no comparison in gains as to when I did a true bulk.

It's been my limited experience that you need to over calorie to make any significant gains. If you are too close to maint. it would take you forever to add some mass. My next bulk I'm going to try and over calorie by around 400 to 500 and see if I can stay a bit leaner through the process. I'm also going to do more fasted cardio to help manage the fat gains.

I don't know if that helps, but that's been my exerience. I found that I now can mentally handle putting on a bit of fat as it's worth it for the gains. That's a big hurdle when you are a ffg. Good luck to you.

[bradh]

Get into training dude, set some personal records you like to meet.

eg.
2x bodyweight deadlift and squat
1.5x bodyweight bench press

I would also recommend an upper/lower split or fullbody routine. More bang for your buck and alot more flexible way of training.

You can get decent total body stimulation in 2 fullbody sessions per week when your busy for instance.

If motivation drops drastically your not training correctly.

[Robert2006]

If you eat maintance how do you lose fat? You might drop the BF% but why would your body burn fat?

I'm in a similar position. Currently stuck at 166-167 depending on the day. I'd like to drop 3-4 lbs but it isn't happening. Over the last six weeks I've been upping my calories. Right now in the range of 2400 to 2500. I still haven't gained or lost any weight. I figure if it stays like this by the end of Feb I'll be at 3000 or so calories a day. Which should be just above maintance. We'll see how that goes.