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Armesh
post Aug 16 2014, 02:58 PM

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You can bulk at any bodyfat. Just that i will recommend you drop to 10% and then lean bulk. Yes u will look skinny as shit while wearing t-shirt at 10%.

if u bulk at 20% u will end up a fatass at end of bulk.

Your wish.
Armesh
post Aug 17 2014, 02:51 PM

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QUOTE(makavelli @ Aug 16 2014, 08:41 PM)
Is it possible for me to gain muscle and maintain my body fat at 20%..

Whats kind of diet should i follow? Currently im doing full body for the past 2 month plus with a balanced diet..
Pls give me some advice n tips since im a newbie.. tq  notworthy.gif

This is my current progress at 20% bf

user posted image
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Yes, you can by eating at maintenance. However progress will be slower than a bulk. You bodyfat % might even drop after awhile since your muscle mass will increase and fat mass remain constant.
Armesh
post Aug 17 2014, 02:52 PM

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QUOTE(makavelli @ Aug 17 2014, 05:19 AM)
For the past 2 month plus, my weight is stagnant between 73-74.5kg and body fat around 20-21%.
But my shirts are getting tighter.. I supposed either my weight or BF should change if im bulking right, why is mine stagnant?  hmm.gif
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If stagnant means you are eating at maintenance. I think you should also notice that your progress in the gym is slow abit. Increase calorie intake by ~200 cals to increase your weight.
Armesh
post Aug 17 2014, 02:57 PM

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QUOTE(kshen @ Aug 17 2014, 12:26 PM)
I can't provide an accurate statement regarding ur progress as I don't know ur diet plan nor do I know how much u eat a day , along with ur training routine as well. However, what I've observed from the information you've provided is that you may have probably hit a plateau. It is crucial to alter ur calories as u grow . If I may ask , do you calculate your calories ? (how much u should eat , ur TDEE , etc...). On an average joe , you should probably see an increase in 1lbs-3lbs a week (or less) if u're bulking , HOWEVER it really depends on how much of food you eat that will reach ur needed calories . Any amount exceeding 3lbs per week or more MAY consist of more fat than muscle gains. SIFUs correct me if I'm wrong here.
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A proper lean bulk is gaining ~2lbs (excess of 200-300cals/day) of body weight per month.

References:

http://www.youtube.com/watch?v=YYRjNbEkprY&feature=youtu.be

http://www.youtube.com/watch?v=86sFfnA3uC8

This post has been edited by Armesh: Aug 17 2014, 02:58 PM
Armesh
post Aug 17 2014, 04:25 PM

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QUOTE(kshen @ Aug 17 2014, 04:17 PM)
Yeap , therefore u won't be a fatass if u bulk then cut  rolleyes.gif .
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Well, sorry bout the "fatass" thing. It's quite individual on that one like how a person like me starts feeling "fat" once i hit 20%> since i start having a slight belly and 0 abs.

Anyway OP if you feel u are fine, u can bulk at 20%. Make sure to cut once you hit your target weight (or bf%) and don't bulk forever. Just an individualistic preference.

If you do a lean bulk now even at 20% ish you should be able to lean bulk for a good 4-5months without ending too fat provided you do it right.
Armesh
post Aug 17 2014, 06:19 PM

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Your diet is good and healthy. Glad you don't take those mass gainers.

From the way you asking about you routine and diet and not knowing what is TDEE, it seems to me you lack bodybuilding basics.

Please spent at least 1 month on reading about bodybuilding and researching to learn the basics. Read all the stickies here:

http://forum.bodybuilding.com/showthread.php?t=150051643

http://forum.bodybuilding.com/forumdisplay.php?f=13

Be sure to read Will Brink's Bodybuilding Revealed too.


Or you can also get my book (see my signature) and learn all the basics in 1 day.

This post has been edited by Armesh: Aug 17 2014, 06:20 PM

 

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