Progress photos and a talk.

[ChargerWolf]

Hey, good to be back on this sight. I miss you guys. I have some new progress photos.

I am now 163 Lbs, 5’9, and 81.5 Lbs of skeletal muscle mass at 13%BF.

 

[tommyguns2]

Very nice work. You look like you're making steady progress! What are your goals for the next 6-12 months?

 

[ChargerWolf]

Very nice work. You look like you're making steady progress! What are your goals for the next 6-12 months?

Thank you.
I want to gain 10 ish pounds to become around 170. I need to stop fucking around with my diet and get serious about being in a steady calorie surplus. My weight has been up and down, gaining some then losing it again because I’m not consistent.
Eat more protein, I already eat a shit ton but more is never a bad idea.
Up my bench, it’s around 165 1RM and I know that low and I can do better.

 

[tommyguns2]

Sufficient protein is important, but sufficient protein may be less than you think. I don't think you need to go any higher than 1.5g/pound of bodyweight per day. So if you weigh 165, 250g/day of protein is more than enough.

If you're in a 500 calorie surplus per day, you'll gain about 1 pound per week. That's sufficient surplus to grow, and hopefully grow lean gains without too much "fluff."

 

[ChargerWolf]

Sufficient protein is important, but sufficient protein may be less than you think. I don't think you need to go any higher than 1.5g/pound of bodyweight per day. So if you weigh 165, 250g/day of protein is more than enough.

If you're in a 500 calorie surplus per day, you'll gain about 1 pound per week. That's sufficient surplus to grow, and hopefully grow lean gains without too much "fluff."

Got it. Thank you.
I’m aiming for .5 per week so I don’t gain too much fat.
For my protein intake I should bump it up I bit then. As I get 150-170g of protein per day.

 

[tommyguns2]

Got it. Thank you.
I’m aiming for .5 per week so I don’t gain too much fat.
For my protein intake I should bump it up I bit then. As I get 150-170g of protein per day.

I think 250g/day should be your upper limit. If you're taking in 200g+ per day, you should be good to go. If you're shooting for 0.5pounds/week, then your caloric surplus should be about 250 cals/day.

Being conservative on the lean gain process is fine, but since you're young and your metabolism and anabolic condition is likely optimal, you can be a little more aggressive than us old farts and not have to worry as much about too much fat gain.

 

[ChargerWolf]

I think 250g/day should be your upper limit. If you're taking in 200g+ per day, you should be good to go. If you're shooting for 0.5pounds/week, then your caloric surplus should be about 250 cals/day.

Being conservative on the lean gain process is fine, but since you're young and your metabolism and anabolic condition is likely optimal, you can be a little more aggressive than us old farts and not have to worry as much about too much fat gain.

I see. Thank you. I’ll try for one pound per week then and adjust if I see myself gaining too much fat.

 

[tommyguns2]

I see. Thank you. I’ll try for one pound per week then and adjust if I see myself gaining too much fat.

Absolutely. There is the scale weight, and how you look in the mirror. The mirror does not lie. If the scale is moving up, but you are still looking lean, then keep moving forward. You can always make that adjustment if you start to see yourself gaining too much fat.