Optimal "bulking" pace?

[Dominique]

I had a 6-month "cutting" phase from early February to early August, during which I went from 66.8 to 62.9 kg (-3.9 kg) and I’m now 2 months into a "bulking" phase, during which I have gone (so far) from 62.9 to 64.5 kg (+1.6 kg):

So I was cutting at a 0.1625 kg (0.36 lb) weekly rate, which translates into a 179 calories daily deficit (going by the 1 lb = 3500 calories approximation) and I’m now bulking at a 0.2 kg (0.44 lb) weekly rate, which translates into a 220 calories daily surplus. I’m back-calculating the deficit/surplus, since I don’t count calories.

My question is: am I bulking at an optimal pace, from the point of view of gaining muscle? I do resistance training five days a week, eat plenty of protein (too much, according to some), as well as a fair amount of fats and carbs (since I’m quite active otherwise and burn an average of 3100 calories per day according to Fitbit). I’m also wondering whether I should keep relatively long cycles (6 months) of doing one or the other (cutting vs. bulking), or benefit from alternating between shorter cycles (eg. 2-3 months)?

[Dominique]

Two more months have elapsed, and my bulking phase now looks like this:

I’ve gained 4.2 kg in four months, which is 1.05 kg / 2.31 lbs per month, or 0.26 kg / 0.58 lbs per week. Hopefully, that gain includes a fair amount of muscle .

I plan to continue until the end of the year without exceding 68 kg. In 2017, I intend to do the opposite of what I did in 2016: a short (two months) and aggressive (3-4 kg) cutting phase, followed by a long (six months) and slower (+0.5-0.75 kg per month) bulking phase. My priority is to gain muscle mass rather than lose fat.

[A_Lurker]

@Dominique- nothing to add, but watching.  In 6.5 months I've managed to gain ~5lbs of lean mass while losing weight.  That gain has flattened out (although to be fair I haven't done any organized lifting in a while).  In the new year I should have everything organized and will add a couple of lifting sessions and focus more on calories burned each day rather than pure steps.

[Dominique]

@A_Lurker: it’s funny you mention organized lifting. If I don’t have things planned in details (exercises, number of sets and reps, weights, rest times between sets) and layed out on paper, I find it hard to stick to my routine.

Btw, it looks like I’ve hit a "plateau" <lol>, my weight has been hardly increasing in December: 

I try my best to eat calorie-dense food, like at least 100 grams of full fat cheese, 100 grams of peanut butter, 180 grams of pancakes with jam, but I feel full and I can take no more. Well, only 10 days to go before I switch to cutting .

[A_Lurker]

@Dominique- I have to set a routine, otherwise I only do the moves I like and I don't push myself as much.  Right now I have a perfect set-up as on Wed & Fri I work until 2:30 pm.  I could easily go to a 3 day a week program (and should be ready to go after my break and room re-organization).  Although I'm considering making some work changes in the new year but I'll find a way to work it in - even if I end up with a commute I'll do at least 2 days.

I'm watching your bulk cycles as I figure I'll eventually want to do some of that, but that's a year or two away.  By that time you'll have a blueprint I can follow. 

[AuroraKat]

I, too, must have a set routine, or I will slack. There are some exercises that are much more difficult for me than others. I am sure I would conveniently "forget" how many reps/sets I need to do if I didn't keep track.

Right now, since I am losing weight, I am simply maintaining what I have when it comes to muscle mass. I am able to make good strength gains, though, which is great. 

I weight train three times a week - core, lower body, upper body. I also do pilates, kettlebells and C25K, which all include some strength work, but are not tailored for that purpose. 

For each of my strength training routines I have exercises that I selected based on my own needs. As tools, I use - balance ball, resistance bands, dumbbells and a barbell. Most of my routine consists of compound exercises with a few isolation ones thrown in for muscles that need special attention (gluteus medius, triceps and biceps mostly). I diversify to include bodyweight, balance, isometric and plyometric exercises. I keep track of weight/reps/sets. Each workout I try to do more than I did the previous time. This could mean a few extra reps or an increase in weight. It varies by exercise type. 

My routine is too complex to not keep notes. I'd get totally lost and slack off, I'm sure. For example, I do this exercise as part of my upper body day - Side Laterals to Front Raise - it absolutely kills me. It took me months to progress from 2lb dumbbells to 6.5 lbs that I use now (I go up to 12 reps/3  sets and then increase weight for all my dumbbell/barbell work). This is by far the slowest progressing exercise for me. If I didn't keep notes, I would never push myself and still be lifting 3 pounders. 

Anyway, I highly recommend a set routine and journaling. That's how I successfully gained muscle in the past. It was much easier once I got organized. I can't wait to get to my goal weight and start working on gaining muscle!

[A_Lurker]

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@AuroraKat wrote:

My routine is too complex to not keep notes. I'd get totally lost and slack off, I'm sure. For example, I do this exercise as part of my upper body day - Side Laterals to Front Raise - it absolutely kills me. It took me months to progress from 2lb dumbbells to 6.5 lbs that I use now (I go up to 12 reps/3  sets and then increase weight for all my dumbbell/barbell work). This is by far the slowest progressing exercise for me. If I didn't keep notes, I would never push myself and still be lifting 3 pounders. 

Interesting move.  I tried it tonight for a couple of reps with 10-lb dumbbells.  I didn't do 12, but could likely keep form for that many.  I'm a strong chick even though I haven't been lifting consistently for a while.  Although I'm definitely not as strong as I was.  I did some damage to my middle finger of my dominant hand this week (basically skin separated but still intact, so I won't be lifting until it's fully healed.  I'm wearing a bandaid while doing things to protect it, but will start taking it off to sleep.

I meant to add that weight training while losing weight is a good thing as it helps you maintain.  When I went back to lifting this year I actually have managed to build some muscle while losing weight.  I know, however, that this is going back to a newbie response.  Women just don't gain lbm as easily.