How to get back to maintenance calories then when to lean bulk?

[manveer1]

Hi all, I am 28 years old and 6 foot 1. February 1st I weighed 13 stone 8 lbs (190lbs), then after following Jeremy Ethier's (YouTuber) cutting food plan I am now 12 stone 2lbs (170lbs) and managed to maintain most but not all muscle.

It was initially a 2,500 calories a day plan for 2 months (180g protein, 280g carbs and 55g fat) , then last 2 weeks it it has been a 2,100 calories per day food plan. I am not on any kind of cycle. I train a few times a week (for a few years now), and I dont do much cardio at all and work in an office job.

1)What will be my maintenance calories now?
2)How many days or weeks shall I go back to my maintenance calories for before I start my lean bulk?
3)With the above info in mind how many calories per day should I do my lean bulk? Would I need a similar protein carbs fat ratio as mine above? I want to get back to 13 stone (182 lbs) but adding on just purely lean muscle.

Thank you!!!!

[Livinlean]

No one can answer your questions. Anyone who says they can is lying.

Best bet would be to increase your calories by 10% or 250 calories whichever you find easier. Based on how your physique changes, you would make adjustments after 7-10 days or so.

So if I was your coach, I would take your calories to 2350 and monitor your physique to see what sort of changes occur. Likely you will fill out and look better which would then warrant another increase in calories. If you current macros are working then sticking to that % would not be a bad idea. If you get indigestion, easing off the carbs and/or protein for fat would not be a bad idea. However I would not be decreasing your protein... I don't like anything less than 1.5g/lb.

[manveer1]

Thank you mate, appreciate it