Jurnal Diana 1234, 26 Apr 23

Supergainz, thanks for advice! Ive been wanting to try to bulk but have been nervous about process. My nutritionist warned me that I'll get "puffy" at first but just understand it's part of the process. I hope I can wrap my head around that... 

How much weight does she want to you to gain for this bulk? How many calories/day are you increasing by? (200? 400?) From what I'm reading, to bulk a woman should Eat more, Lift more, Cardio LESS.  

Please don't take this the wrong way. I don't comment often and have followed your journey as a woman of a similar age and goals to a better health with health challenges. Who is this person you refer to as a nutritionist? I don't say that out of disrespect but a certified nutritionist is focused on the micro nutrients for a healthy heart, muscle and body and not thigh measurements. 

JB, the RDI increase right now is 200 more calories than what I was at. I'm increasing my carbs to at least 125+grams and fat grams to stay about the same. Protein to increase to 125 or better. I definitely need to lift more, eat more and according to my nutritionist it's not a good idea to totally cut out cardio but rather include low intensity cardio such as walking. It helps keep your body in good working order and keeps up with your energy level.  

How tall are you? Im at 1500-1600 and exercise less and am keeping at stable weight. I think 1400 calories is still on the low side 

oh im 5 7 

Honeybuns, no worries and no offense taken.💜 I sought out a nutritionist when I was attempting to lose weight but failing miserably. My nutritionist has several certifications and is continuing her education to get a Masters. She started out as a trainer ( and is very active in the fitness industry) so I feel like I get double advice. She is extremely knowledgeable and has helped me lose 6O lbs. It was my idea to bulk as I love to weightlifting. She is supportive of my goals and I appreciate that. She records my measurements as they show a better overview than weight gain/ loss. She is aware of all my health issues, and has always researched things that have come up if she isn't already knowledgeable about them. Ex: when I got a pacemaker she sought out to get educated about any restrictions I may have. For me it's been a game changer!💜💪 

How much weight does she want you to gain each month? What is the goal weight for this bulk? 

Healthy kidneys, I'm 5'6" but I have a small frame. I am 65 years old and I just can't eat as much as I used to. 1400 cals for me is good at this time. My weight at apx 130 doesn't feel underweight to me. 💜 

Before this conversation goes to far, I am easing into the bulk. I have been so conditioned to stay at certain macro levels etc that we are trying to get my head wrapped around increases I will need to make. JB, no weight increase was set at this time as to not freak me out. I understand I will gain but don't want an end # at this point. It was totally my idea to do this bulk as I hate that I have muscles but they are not prominent unless I'm flexing. My nutritionist wants me to be successful so we are starting it out this way before we fully go into it. 

Yup, at 5 7 im also a small frame and probably would look best at 120...it makes sense im 138 at 1500/1600 and 48 so guess i 10 i will have to go down further calorie wise 

uugh, hate I cant edit on FS,,I meant in 10 years 

Diana its sounds like you have an awesome medical team member on your side!!👱‍♀️🐈‍⬛ 

Cheesegobbler, I was just commenting on otb's post and asked him about creatine . My nutritionist did mention that I might want to start taking it. I'm not very familiar with it so I'm going to research it. I'm glad too that I'm going slow as for me I think I'll have more success. 💜 

Healthy kidneys, I used to eat more when I was younger but I just don't get as hungry plus I'm retired so my lifestyle is more relaxed. Working out everyday is the highlight of my activity. 💜. Mainecoon, I am very fortunate to have found such a wonderful nutritionist. She amazes me with her knowledge!!💜👍 

I do take creatine daily. it will make you hold additional water so expect to gain about 2 lbs just from taking the creatine. as far as the bulk I tried eating very similar to normal just adding 300 extra calories of all carbs so about an extra 75 grams of crabs each day. this will make you a bit more bloated then your use to being and the scale will go up but its temporary. this is a huge mental obstacle to overcome especially for people that have lost a lot of weight and don't want to go back but it is worth it if you can get past it. the only thing I really changed was adding a bowl of rice Krispies with a scoop of protein powder as a post workout snack. I know upu eat about 100 grams of carbs a day now so maybe 75 extra would be a bit daunting you can add the extra calories to any of the macros doesn't have to be carbs but you will definitely see an Increase in energy for your workouts the more carbs you add. 

you can do less calories maybe start maybe start with 200 extra and see how it goes  

Otb, thank you! That is most helpful! I know I will gain so will probably stay off scale. I think I will have trouble with the water/ puffy weight but as long as I know it is temporary I hope I can do it.💪 

Creatine is one of the most studied supplements out there and one of the only ones proven to actually work (along with caffeine and protein powder). They are now starting to see cognitive benefits in people who take it. You will see a slight increase in weight but it levels out. The benefits in your lifts are worth it. Like otb said increase your carbs a little at a time, carbs have been proven to help with retaining muscle while in a deficit. So even if you don’t gain a ton of muscle your body will retain what you have (a win in my book) and not lose any. Which is the point of all this anyway, to retain as much muscle as we can while not losing “weight” but instead fat. Good luck and with your work ethic I know you are gonna do just fine with these adjustments! 👍🏻💪🏻 

I like how she wants to increase your carbs! 😊😉