As most of you are are now painfully aware, I’ve been pushing hard on this latest bulk to reach 190lb. Alas, my window closed this morning with 187.75lb showing on the morning scale.
Still, I’m not disappointed.
I’ve learned a lot about my body this last six months and managed to add quite a bit of size to my frame. Said differently, I’ve created a really solid foundation for the upcoming cut, and ultimately for another run at size in the new year.
The last time I had body fat tested was March 25th where I weighed in at 180.25lbs and 11.4% body fat. That equates to 159.7lbs of lean and 20.55lb of fat.
Today, I weighed in at 187.75lbs and 12.61% body fat. That equates to 164.07lbs of lean, and 23.68lbs of fat.
Here’s how that breaks down:
- That’s a net increase of 7.5lbs in a little under 9 weeks, or 0.85lbs per week of gain.
- Added 4.37lbs of lean mass, or 0.5lbs lean per week.
- Added 3.13lbs of fat, or 0.35lbs of fat per week.
- 58% of the total gains were lean.
In all honesty, I can’t be anything but pleased with those numbers. Any bulking phase is going to add both lean tissue and body fat; it’s inevitable. In fact, a ratio of 2:1 (fat:lean) is normal, 1:1 is great and anything beyond that, simply the best you could hope for. I’ll take it.
So there you have it, this phase of bulking is over, and the cutting process begins.
Looking at the numbers, I’ll want to trim about 6lbs of fat during this cutting phase; that’ll bring me in around 182lb and just under 10% body fat. That will be an excellent foundation on which to do some solid maintenance and body-part specialization work before starting another bulk in the new year.
Oh, and I’ll try to nab a picture or two at the gym tonight to capture the current condition behind these numbers — it’s always good to have a visual reference point behind the data.
Feel free to comment or hit me up on Twitter if you have questions!