Ha, what a coincidence! Thanks for tagging me @Chris_Colucci. Sorry for the delay in response, been enjoying the tail end of winter break with my wife before she heads back to work!
We are a rare breed indeed. I’m also a natural bantamweight, 5’4", stage weight of 143 last year, 165 in the off season.
Just wondering, why do you feel you need to move up a class? In the end, all that matters is the physique you have relative to yourself. The WNBF Hercules last year, I got 2nd in the Bantams, and the guy who won Bantams also took 1st in the overall against some very impressive light, middle and heavy weight contenders. Don’t get me wrong, I understand the desire for more mass, as we all do! At a lot of contests, the bantams and lightweights are grouped together anyway, not always though.
I agree that a mass phase is a good idea, set aside some time to focus on eating, training, gaining as much LBM as possible without excess fat. Just my thoughts, if you can move up a weight class, it’ll certainly take longer than a year if you want to put on 12lbs of stage weight.
Micro-PA x100! That supplement was a game changer for me in terms of putting on mass, and in my opinion has played a significant role in allowing me to be a thicker guy at a height of 5’4" and currently 152lbs (in prep mode currently, off season I’m ~165.) Indigo 3G will be very important as well. If you want to gain serious mass, you’ll need to do some serious eating, certainly more than 160g carb a day. I have found I’ve been able to gain well and stay lean by upping carbs, moderate protein and lower fats. I think you could lower your protein to 1g per pound, put fats to 25% of your diet and fill the rest with carbs. On a surplus, keep the same percentages and stuff in even more carbs, the Indigo will make it work well for you.
Quick question, how tall are you?
Just my .02, I think it’s a great idea to focus on adding mass and thickness, but not focus so much on moving up a weight class. If you’re been training for many years, which I’m assuming you have, it becomes gradually more difficult to put on mass. Putting on 12lbs of stage weight is a serious task, truthfully one that may not be possible for a natural. But, we gotta push! So, I’d recommend the following:
-Protein 1g per pound of bodyweight (this is more than enough to build and maintain, and allow more room for carbs)
-Fats at 25% of total calories
-Fill the rest with carbs
-When you’re ready to bulk, start at a 15% surplus, no cardio of course, and see how that goes for a while. You’ll have to be ok with losing sight of the defined abs for a little bit and getting somewhat puffy. Definitely not “fat”, but to put on 12 pounds of stage weight will take some serious eating and gaining. If you’re gaining more than a pound a week, pull back slightly, otherwise keep it going. Strength in the gym will also be a good marker of progress and LBM gains. If scale weight is moving nicely and conditioning looks ok, add more cals, maybe 20-25g carbs a week. Lather, rinse, repeat.
-Definitely Indigo 3G
-I take Carbolin 19 on my prep, along with Rez-V, (and Indigo and Micro and others) to keep testosterone up, hang to LBM and keep estrogen at bay. It’s a great supplement. If you can hang with Micro and Indigo and can still afford it, Carbolin 19 is a great supplement.
Please be sure to post with any more questions and keep us updated on your progress!