Getting comfortable with weight gain during off season/ growth phase

[OldManLogan]

I know, I know- in order to grow, I have to become comfortable with the uncomfortable reality that I might need to not be as lean as I usually like to be on a daily. I like being 19-12% or so body fat, abs visible but not super ripped , clear vascularity- but as a former obese person, I’m cringing at the need to perhaps push food a little and not be quite as visually appealing and comfortable- but to serve the goal of more lean mass paying off later in the season.

What do y’all tell yourselves to be ok with this? Self hypnosis? Having a coach is helping a LOT to keep me sane and having an objective observer is invaluable- any other tips?

 

[luki7788]

Man, with all due respect, I’ll be honest with you. At your age, don’t even think about pushing bodyweight. Seriously. That time is gone. Off-season for you does not mean eating in a big calorie surplus.
At most: maintenance calories or a very small surplus. That’s it. You should aim to keep body fat as low as possible all year round and protect your insulin sensitivity.
And what do you want to do? Push weight? For what? To create chronic inflammation in your body?
Because pushing bodyweight hard, eating huge amounts of calories, chasing crazy numbers on the scale that is inflammation.
And at your age, your body will not tolerate that well. You have to accept reality. You are not at the stage of life where you can “push things” anymore.
You started bodybuilding very late, so some things are simply not realistic for you. You are not a 20-year-old guy. You’re not even 30. You’re over 50.

Think about that.

 

[aDw32]

Having a coach is helping a LOT to keep me sane and having an objective observer is invaluable

No other tips are required.
Trust the process

 

[qbkilla]

My honest opinion? This will be unpopular here but ill shoot anyway because it may help you.

At some point I made the decision to never bulk. The fat gain wasn't worth it. I don't have a great shape...so to add mote lbm...id just be a larger version of my ugly physique.

With my genetics and body structure I look better, more proportional, as a ripped 180 lb twink than a 210 lb fatter, more distended, bloated, less healthy ( due to higher bmi, more aas, worse insulin sensitivity, higher bp), wannabe shitty knock-off bodybuilder.

I still use aas. I get to use less which means im healthier. My stomach is always flat and libido better. BP and hr lower. Clothes fit better. I still train my ass off, train to failure, set prs, squat deep, get tattoos, feel confident..eat a bodybuilderdiet but less calories..take selfies...im just not trying to force myself to have a body that isn't realistic for my genetics, age, and willingness to sacrifice my health.

If I was younger or blessed with better genetics or responded better to aas, things may be different.

I guess my point? A body is like a work of art. You can create an impressive physique for yourself or others if you so desire, without pushing the scale. Yes this is an advanced bodybuilding forum...but guys who do not want to look like an advanced bodybuilder can benefit from the knowledge on this forum. The tools/variables that I use manipulate now in my 40s to be aesthetic and lean...are the same toolsi used 20 years ago when i had bigorexia....training (intensity/frequency/volume/exercise selection/progress), nutrition, cardio, recovery, drugs/supplements.

Now if you are deadset on adding weight at an older age...ignore all that lol.

 

[tommyguns2]

Man, with all due respect, I’ll be honest with you. At your age, don’t even think about pushing bodyweight. Seriously. That time is gone. Off-season for you does not mean eating in a big calorie surplus.
At most: maintenance calories or a very small surplus. That’s it. You should aim to keep body fat as low as possible all year round and protect your insulin sensitivity.
And what do you want to do? Push weight? For what? To create chronic inflammation in your body?
Because pushing bodyweight hard, eating huge amounts of calories, chasing crazy numbers on the scale that is inflammation.
And at your age, your body will not tolerate that well. You have to accept reality. You are not at the stage of life where you can “push things” anymore.
You started bodybuilding very late, so some things are simply not realistic for you. You are not a 20-year-old guy. You’re not even 30. You’re over 50.

Think about that.

It's interesting you say this. I'm 58 and am presently in the best BBing shape of my life, and I expressed to my coach that I wanted to do a push phase in 2026 and try to put on 10 pounds of lean mass. He told me that my goal should be a health phase after this cut (just about finished, went from 235 to about 200 and kept my muscle), and to hold this present condition throughout the next year.

I guess I'm a little disappointed because while 200 and 7-8% is a good look, I think that 215 at 7-8% is a better look. I got the feeling that he thinks that at my age, any significant growth is over, or should be for health reasons. Or are you saying to simply reduce expectations and instead of trying to put on 10 pounds I should set a goal for 2-5 pounds?

 

[luki7788]

It's interesting you say this. I'm 58 and am presently in the best BBing shape of my life, and I expressed to my coach that I wanted to do a push phase in 2026 and try to put on 10 pounds of lean mass. He told me that my goal should be a health phase after this cut (just about finished, went from 235 to about 200 and kept my muscle), and to hold this present condition throughout the next year.

I guess I'm a little disappointed because while 200 and 7-8% is a good look, I think that 215 at 7-8% is a better look. I got the feeling that he thinks that at my age, any significant growth is over, or should be for health reasons. Or are you saying to simply reduce expectations and instead of trying to put on 10 pounds I should set a goal for 2-5 pounds?

I'm not here to set goals for someone or tell them what to do—I can only tell them how I see it if they ask my opinion.

But the decision on what to do is always yours—it's your life.

 

[tommyguns2]

I'm not here to set goals for someone or tell them what to do—I can only tell them how I see it if they ask my opinion.

But the decision on what to do is always yours—it's your life.

That's fair. But I'm interested in your opinion on this, and I want to make sure I understand what you're saying. Is it fair to say that you think us guys in our 50s should view the off season differently than competitors in their 20s and 30s? And if so, different means taking a more "modest" approach in a gain phase?

For example, for me. I'm 58, 5'9", 203 pounds, and pretty lean (guessing 7-8%, but who knows, I posted my pics in the "pic you took today thread.") In 2026, if you were coaching me, would you suggest that I maintain my condition as best as possible throughout the entire year, and if I wanted to grow, to implement a diet that is only slightly above maintenance calories with the goal of 2-3 pounds over a 16-20 week growth period? (I'm just making up numbers for context, not trying to nail you down).

 

[OldManLogan]

Man, with all due respect, I’ll be honest with you. At your age, don’t even think about pushing bodyweight. Seriously. That time is gone. Off-season for you does not mean eating in a big calorie surplus.
At most: maintenance calories or a very small surplus. That’s it. You should aim to keep body fat as low as possible all year round and protect your insulin sensitivity.
And what do you want to do? Push weight? For what? To create chronic inflammation in your body?
Because pushing bodyweight hard, eating huge amounts of calories, chasing crazy numbers on the scale that is inflammation.
And at your age, your body will not tolerate that well. You have to accept reality. You are not at the stage of life where you can “push things” anymore.
You started bodybuilding very late, so some things are simply not realistic for you. You are not a 20-year-old guy. You’re not even 30. You’re over 50.

Think about that.

I will and do, thank you Luki. As usual, I feel I didn’t explain the goal clearly- I’d love to grow my arms a bit to look more proportional to my existing leg development. That’s it. Not seeking a ton of mass, etc- just a more balanced look than what I have currently. My arms look like little sticks compared to my legs- and I’m very very happy with my lower body size and scale wise. I don’t want to grow an inch below my waist, maintaining would be perfect!!! Think lean and athletic, not big.

It’s important to note this because I feel arms that are proportional is achievable, versus actual mass bodybuilding for real like most guys do here.

Pretty sure that’s achievable within reason.

Also- I will always thank you for your honest forthright input- I know it comes from a real place of caring for the sport and us who participate - thank you!

 

[luki7788]

That's fair. But I'm interested in your opinion on this, and I want to make sure I understand what you're saying. Is it fair to say that you think us guys in our 50s should view the off season differently than competitors in their 20s and 30s? And if so, different means taking a more "modest" approach in a gain phase?

For example, for me. I'm 58, 5'9", 203 pounds, and pretty lean (guessing 7-8%, but who knows, I posted my pics in the "pic you took today thread.") In 2026, if you were coaching me, would you suggest that I maintain my condition as best as possible throughout the entire year, and if I wanted to grow, to implement a diet that is only slightly above maintenance calories with the goal of 2-3 pounds over a 16-20 week growth period? (I'm just making up numbers for context, not trying to nail you down).

Today anyone don’t build mass the way people did 15-20 years ago. Nobody runs a sloppy off-season anymore. Nobody carries tons of water or excess body fat.
Yes, there are guys like Blessing and a few others who get really heavy and fat in the off-season. But are they doing it to make the best progress? And are they actually making the best progress? No. Most of the time they just like to eat, and off-season is an excuse for eat to much.
No serious athlete goes into a huge calorie surplus in the off-season + the older you are, the more you should focus on staying healthy all year round.
And what does that mean? - Don’t increase inflammation so water retention and body fat to much

Gaining 1.5-2 kg of pure muscle in a year is already a big result. If you’re doing that after the age of 50, that’s massive progress.
So honestly, I think you’re just a bit unrealistic about what kind of progress is actually possible.

 

[luki7788]

I will and do, thank you Luki. As usual, I feel I didn’t explain the goal clearly- I’d love to grow my arms a bit to look more proportional to my existing leg development. That’s it. Not seeking a ton of mass, etc- just a more balanced look than what I have currently. My arms look like little sticks compared to my legs- and I’m very very happy with my lower body size and scale wise. I don’t want to grow an inch below my waist, maintaining would be perfect!!! Think lean and athletic, not big.

It’s important to note this because I feel arms that are proportional is achievable, versus actual mass bodybuilding for real like most guys do here.

Pretty sure that’s achievable within reason.

Also- I will always thank you for your honest forthright input- I know it comes from a real place of caring for the sport and us who participate - thank you!

so even more in this situation - you don't have to go into a big surplus do only on minimal

 

[dieselbuilder]

I don’t want to grow an inch below my waist, maintaining would be perfect!!!

Says no guy ever

 

[OldManLogan]

so even more in this situation - you don't have to go into a big surplus do only on minimal

Oh shit, I see the misunderstanding!! You think I’m going for a big surplus in calories? No, not at all!!! I’m just nervous about the look of if I slowly gain fat as I build muscle and being ok with not looking as lean as I’m used to! That’s all! My coach is huge on lean growth!!!

 

[TheOtherOne55]

I will and do, thank you Luki. As usual, I feel I didn’t explain the goal clearly- I’d love to grow my arms a bit to look more proportional to my existing leg development. That’s it. Not seeking a ton of mass, etc- just a more balanced look than what I have currently. My arms look like little sticks compared to my legs- and I’m very very happy with my lower body size and scale wise. I don’t want to grow an inch below my waist, maintaining would be perfect!!! Think lean and athletic, not big.

It’s important to note this because I feel arms that are proportional is achievable, versus actual mass bodybuilding for real like most guys do here.

Pretty sure that’s achievable within reason.

Also- I will always thank you for your honest forthright input- I know it comes from a real place of caring for the sport and us who participate - thank you!

I feel like luki and i gave the exacccct same answer in your tren thread saying the exact same thing man.
I feel there's 2 things here:
1. You are slightly behind times in HOW TO GO ABOUT THE PROCESS. Your questions seems to be about "not looking good" during offseason aka fluffy. If the goal is just growing a bit of mass on your arms, then you arent going to have to go 20-30lbs above stage weight. Again, you are misunderstanding the process a bit. Now if your goal was, "I wanna add 10+lbs of stage weight," then your question miiight have some traction to it. But its not.
2. You seem to be convincing yourself that you are a young gun lol. Not trying to be a blunt asshole because i realize, you are fresssh into this and excited and want to do everyyything bodybuilders do. But no, you are an older gentlemen. You dont need to be running tren. You dont need to be pushing your BW higher and higher. It aint the time. You discovered this too late, im sorry, thats just the reality. And whyyy? as it kinda goes to @tommyguns2 question...because at your age the bloodwork and health risks are muuch higher. Its that simple. The shit 25 year olds do and fuck around with with 0 impact on health cannottt be done by you. Can you drink like you did when you were 20? Can you train like you did when you were 20? Then why would you be able to take the same gear risks too? The gear one isnt suddenly an outlier. Plus, weve seen enough anecdotal evidence on here, for yearsss, of guys saying, "man, i just cant do the same shit i used to do..." You are not the outlier.

This is just the reality of the situation. I like what @luki is saying is right. Run a small surplus or maybe just maintenance, stay lean, and concentrate on bringing a bringing a leaner package to the table. Every cut, every competition. Especiallly you @OldManLogan , it was your first show right? That was decent condition...for a first show, you cannn blow that out of the water. THAT should be the goal.

 

[luki7788]

I feel like luki and i gave the exacccct same answer in your tren thread saying the exact same thing man.
I feel there's 2 things here:
1. You are slightly behind times in HOW TO GO ABOUT THE PROCESS. Your questions seems to be about "not looking good" during offseason aka fluffy. If the goal is just growing a bit of mass on your arms, then you arent going to have to go 20-30lbs above stage weight. Again, you are misunderstanding the process a bit. Now if your goal was, "I wanna add 10+lbs of stage weight," then your question miiight have some traction to it. But its not.
2. You seem to be convincing yourself that you are a young gun lol. Not trying to be a blunt asshole because i realize, you are fresssh into this and excited and want to do everyyything bodybuilders do. But no, you are an older gentlemen. You dont need to be running tren. You dont need to be pushing your BW higher and higher. It aint the time. You discovered this too late, im sorry, thats just the reality. And whyyy? as it kinda goes to @tommyguns2 question...because at your age the bloodwork and health risks are muuch higher. Its that simple. The shit 25 year olds do and fuck around with with 0 impact on health cannottt be done by you. Can you drink like you did when you were 20? Can you train like you did when you were 20? Then why would you be able to take the same gear risks too? The gear one isnt suddenly an outlier. Plus, weve seen enough anecdotal evidence on here, for yearsss, of guys saying, "man, i just cant do the same shit i used to do..." You are not the outlier.

This is just the reality of the situation. I like what @luki is saying is right. Run a small surplus or maybe just maintenance, stay lean, and concentrate on bringing a bringing a leaner package to the table. Every cut, every competition. Especiallly you @OldManLogan , it was your first show right? That was decent condition...for a first show, you cannn blow that out of the water. THAT should be the goal.

Perfectly said - nothing more needs to be added

 

[luki7788]

Oh shit, I see the misunderstanding!! You think I’m going for a big surplus in calories? No, not at all!!! I’m just nervous about the look of if I slowly gain fat as I build muscle and being ok with not looking as lean as I’m used to! That’s all! My coach is huge on lean growth!!!

Bro I have some honest advice from the heart - stop overthinking and overanalyzing everything. I already told you this in another thread.

 

[CorgisOnTren]

It’s as simple as not letting yourself get outside your comfort zone of body fat. I personally like to stay very lean year round. I enjoy it and I want to be happy with how I look all the time. Make sure you’re eating enough to grow/recover/perform, but not allowing yourself to get out of shape (which if you’re doing things correctly, you shouldn’t imo).

This is just how I approach things though of course. Many ways to skin a cat.

 

[stackdizzy]

Its not over till you're dead!!

 

[OldManLogan]

Says no guy ever

Brother, I have pics…

 

[Brahma]

Its not over till you're dead!!

Till the wheels fall off baby

 

[Elvis755]

I don’t get what I would consider fat but needing to grow im definitely fatter than I would choose to be if competitive bodybuilding was not my goal. Probably the best thing to do is focus on strength and performance goals, trust your coaches eye. Follow the diet, make sure you’re doing steps, cardio, maintaining insulin sensitivity, beyond anything maintaining good digestion. It’s a lot easier to tolerate the off season look if your stomach isn’t bloated and distended all day.

Personally it is a challenge though more challenging than dieting because the results dieting are much more immediate. Every week there’s new lines, new lows on the scale. Vs every week less lines and it’s not always obvious whether youre accomplishing what you set out to. Even my face in the offseason half the time I see pictures of myself and I’m like wtf.

If your coach is observant and prefers to grow lean you’ll be fine. Trading a few months of not loving the way you look for a better look on stage not really any way around it.