how long to bulk

[bigcwithane]

wt.175 15-17%bf
goal.200 12-15%bf
how long should i eat my bulk diet.
im testing 2660cal a day 255g protein 275g carb 60g fat for two weeks see how my body reacts to that

[HawaiianPride.]

Keep your bulk diet going until you've reached your desired goals..

[bigcwithane]

when i need to up my calories should which macro should i up or should i just redo my tdee?

[HawaiianPride.]

When I hit a halt in gains, I'll increase P, C, and usually keep the F about the same.

[bigcwithane]

alright thank you man

[gbrice75]

wt.175 15-17%bf
goal.200 12-15%bf
how long should i eat my bulk diet.
im testing 2660cal a day 255g protein 275g carb 60g fat for two weeks see how my body reacts to that

Part of your goal is to reduce bodyfat but you're on a bulk diet? I don't know about that one bro... you may want to go all in on one goal or the other.

If you want both, do a body recomp but just realize it'll be slower, but better in the long run IMO.

[bigcwithane]

What would a recompense be. And isn't this kind of taking it slow I'm only eating ny tdee?

[Mr.Rose]

There is no way you can bulk on 2600 calories. Please redo your TDEE.

Ok so if your 175lbs, and lets say 15% BF, that means your LBM is around 148, so lets say 150lbs.

So using the Katch-McArdle Formula, your BMR is:

1882 calories

Now that means to stay alive, without moving a muscle you need 1882 calories a day.

Now if you calculate your TDEE and calculate how many calories you loose on a daily basis it would be equivalent to around +1000 calories.

So thats 2882 calories now just to MAINTAIN.

Now if you want to bulk, i would AT LEAST at another 600-1000 calories

which puts you at around 3500-3900 calories a day to bulk.

Sorry forgot to add, that if i now use the Cunningham Formula, which is specifically designed for athletes like us, it would but your BMR at around 2020 calories, which means you would need around 4000 calories to bulk. Because for an active athlete you need a multiplication factor of anywhere from 1.5-2.5, so a multiplication factor of lets say 2 puts you at 4040 calories a day.

Food for thought my friend.

[gbrice75]

A recomp would be slowly adding or maintaining LBM while also slowly losing bodyfat. It's a slower process than either traditional cutting or bulking, but you wind up with the body you're looking for - muscular and lean.

If you just want to do a traditional bulk, you might as well accept that you'll add some bodyfat. Keep the diet super clean and it doesn't need to be ALOT of bodyfat, but you're not going to lose any for sure.

Work out your own TDEE based on your level of daily activity besides the gym. I wouldn't jump into 4000 calories, you have no idea what your body needs or can handle. That's one sure way to get fat quickly.

Start with 500 above your TDEE and see how your body responds to that. If there is little to no change after a few weeks, you can add another 500 - that should put you right.

[Mr.Rose]

I calculated his BMR above, and assuming (wily estimate, only he can do the actual one) is 1000 calories, so 500 above would put him at around 3600 calories to bulk. Hence my calculations above. He cant bulk on 2.5 kcal, not even lean bulk.

[bigcwithane]

Damien on here told me to try this for a week see how I am reacting to it its been two days. Also I eat clean no junk food fast food only lean meat complex carbs cottage cheese yogurt fruit and veggys and of course protein shakes.

[bigcwithane]

Gbrice isn't what I am doing pretty much a recomp diet than since it is my tdee?

[gbrice75]

Gbrice isn't what I am doing pretty much a recomp diet than since it is my tdee?

If you're eating AT your TDEE and doing cardio, you will still be in a caloric deficit. If you want to recomp, i'd still eat above TDEE by a few hundred. Mr. Rose put you around 3600 to bulk which is probably pretty accurate. If you prefer to try and recomp, i'd start at 3000 and see how that goes.

Again, it's important that you calculate your TDEE as accurately as possible. We're basing it on little info; you need to fill in the blanks and make sure it's close.

In the end, it's ALL estimated, even with the formulas. The only sure way to know is by constantly monitoring yourself. If you are losing weight each week, you can almost be sure you are below your TDEE. If your weight stays the same but you notice your body changing (i.e. more muscular AND leaner), you've hit your sweet spot and should stretch that for as long as possible. As your body changes, so will your TDEE. Calories will always need to be adjusted from time to time to keep up with your ever changing metabolism and body composition. Hope this helps!

[bigcwithane]

Thank you man you guys have been a great amount of help. I'm just stressing kinda gaining weight because I lost a lot of weight from when I was fat

[gbrice75]

Thank you man you guys have been a great amount of help. I'm just stressing kinda gaining weight because I lost a lot of weight from when I was fat

Welcome to the club my dude! back in December 08' I was 255lbs. I got down to 177lbs but was scrawny - now up to around 203lbs but the weight consists of much more LBM.

Don't sweat gaining weight - DO sweat gaining bodyfat. Pay less attention to the scale and more to what your body looks like.

[bigcwithane]

Yeah man I got scrawny to man didn't really like it I was always used to being a bigger kid. All right I thank you a lot man you've been a great help ill let you kno the progress. I'm gonna stick with this 2669 than up it to 3000

[bigcwithane]

Yeah man I got scrawny to man didn't really like it I was always used to being a bigger kid. All right I thank you a lot man you've been a great help ill let you kno the progress. I'm gonna stick with this 2669 than up it to 3000