Thread: Too many options

1.
I don't use bodyfit, but any of the 4 programs below will work exceptionally well as long as you follow the program protocols.

A.
Fierce 5 Novice Routine:
https://forum.bodybuilding.com/showt...hp?t=159678631

B.
Candito Linear - Strength Hypertrophy Program:
https://liftvault.com/programs/stren...m-spreadsheet/

C.
The GZCLP Program
https://saynotobroscience.com/gzclp-infographic/

D.
Ripped Body Novice Bodybuilding Program
https://rippedbody.com/novice-bodybuilding-program/

2.
Supplements are not necessary. The only supplement I would recommend is 5g of creatine monohydrate a day. More important information below.

A.
When bulking, how much weight do you increase as a percentage of your total bodyweight per week?

If you want to gain muscle, normally* you would need to gain weight. To gain weight, you need to eat more calories than are required for maintenance. For gaining weight, aim to gain between ~0.25-0.5% of bodyweight/week.

If you gain weight faster than this rate, you will likely be adding unnecessary amounts of body fat.

Don't expect meaningful lasting change if you aren't gaining weight for at least 10 weeks.

B.
When cutting, how much weight do you decrease as a percentage of your total bodyweight per week?

If you are trying to lose body fat, normally* you would need to lose weight. To lose weight, you need to eat fewer calories than are required for maintenance. For losing weight, aim to lose between ~0.5-1.0% of bodyweight/week.

If you lose weight faster than this rate, you will likely be losing unnecessary amounts of lean body bass (muscle).

Don't expect meaningful lasting change if you aren't losing weight for at least 6 weeks.

C.
Have you been logging your calories?

Eating at a consistent daily surplus / deficit may help make sure you are within the correct bounds of gaining / losing weight.

Additionally, I would strongly encourage you to follow the nutritional recommendations:

Originally Posted by Mrpb

Estimating your TDEE

The average number of calories you expend per day is called your total daily energy expenditure (TDEE). To estimate it, it's easiest to use a TDEE calculator such as: https://www.freedieting.com/tools/ca...calculator.htm

Keep in mind this number is only an estimate. What your real TDEE is can be found out by monitoring your weight and calorie intake over time.

In order to maintain weight eat the amount of calories of your TDEE.

In order to gain weight add a moderate amount of calories to your TDEE, for example 300 calories.

In order to lose weight subtract a moderate amount of calories from your TDEE, for example 500 calories.

Adjust your intake based on what happens on the scale over time, for example one or two weeks. Keep in mind that your weight will fluctuate daily. This fluctuation can be up to several pounds. In order to minimise fluctuations weigh yourself first thing in the morning after visiting the toilet.

If you’d like to minimise weight fluctuations further consider tracking your weight with a moving 7 day average (a.k.a. rolling average) or a weekly average. How to calculate a weekly average or rolling average can be found on Google. There are a few smartphone apps that can do it for you, for example: Libra (Android) and Happy Scale (IOS).

Suggested rate of weight gain and loss

Losing weight too fast can result in muscle loss while gaining weight too fast can result in excessive fat gain. In order to avoid muscle loss and excessive fat gain, here are some suggestions.

Suggested rate of weight gain for an average beginning 170 pound lifter: about 2 pounds per month.
Smaller people and people who have been lifting longer tend to do better with slower rates of weight gain, say 1 to 2 pounds per month.

Suggested rate of weight loss for an average beginning 200 pound lifter: 1 to 2 pounds per week.
Smaller, leaner and/or more advanced lifters often do better on slower rates of weight loss, for example 1 or 1.5 pounds per week.

Keep in mind that the above numbers are merely suggestions. What the ideal rate is depends on the individual and his/her preferences.

Macronutrient Intake

Make sure that your diet meets the minimum protein and fat intake.

Protein minimum: 0.7 gram per pound of bodyweight (or target/ideal weight in the obese).
(for optimal body building purposes and during energy deficit higher intakes may provide additional benefits.)

Fat minimum: 0.4 gram per pound of bodyweight (or target/ideal weight in the obese).

Remaining caloric budget: whatever mix of macronutrients you prefer and/or allows you to perform and feel well. Some people do better on a higher carb intakes while other people do better on moderate or lower carb intakes. It is not necessary to set a specific numbers for each macro, what matters is that the total calories, minimum fat and protein are achieved.

Macro Percentages

Do not use macro percentages (for example 40/40/20). Your body does not care about percentages, it has minimum requirements.

Meal Frequency

General recommendation is to eat 3 to 6 protein containing meals (or shakes/snacks) spread over the day.

Some people get good results on lower meal frequencies but these are probably not optimal for gaining muscle.

Food quality and health

Your diet should contain enough macronutrients, micronutrients and fiber.

General recommendation for fiber:
Average male: 38 gram per day
Average female: 25 gram per day

As a general guideline for sugars try to keep added sugars limited to 10% of total calories or less. The sugars that are naturally present in whole fruits, vegetables and dairy do not fall under this rule, you can be much more liberal with those. Reducing added sugar intake to 5% or less may provide additional benefits.

Eating predominantly whole and minimally processed foods is generally a good idea. This doesn't mean that processed foods always have to be avoided. Processed foods can be part of a healthy diet. Focus on getting enough macronutrients, micronutrients and fiber.

A simple guideline for good health is to eat at least 500 grams of vegetables and fruit combined per day. Higher intakes likely provide additional benefits.

In order to get an idea of your micronutrient intake you can occasionally use the website www.cronometer.com. Keep in mind that it's not absolutely necessary to reach 100% of each micronutrient every day. I do not recommend checking your micronutrient intake daily, it’s not necessary.