Diet questions and guidance

[juggerknot]

So I'm trying to put a bulking diet together, my goal is to add some weight but I'd like to put on clean weight and try to loose some body fat to get my body to not look so rounded just more hard and defined. I know it may sound like I'm wanting to cut but maybe I'm confused. Is it possible to put on weight while loosing body fat to achieve my look or should I just bulk with out caring how I look to do a cutting diet later?

Currently I'm
27 Year old
148 IBS
5ft 7in
I would say my body fat is between 18 and 20.

I calculated my BMR and I'm 1642.88, my TDEE should be 2546.47 calories so I added 500 calories for bulking which is 3046.47.

I planned on building my diet on the 40%,40%,20% which would be

1218 Calories from Carbs
1218 Calories from Proteins
609 Calories from Fat

So I'd like to start building a new diet but I want to make sure that I'm headed in the right direction with the Calories and the break down to help achieve my goal. I also plan on posting some picture and starting a log once I get everything squared away and get started.

I appreciate your help in advance.

[Back In Black]

Hi mate, welcome to the Nutrition Resource Forum.

I'll make this a little easier for you, at 18-20% bodyfat, you want to cut. Trust me.

If you try and gain and cut at the same time it will a)take forever and b)as a result you will lose patience and be very unhappy with the minimal results you achieve.

So just when you'd done your homework (well done on that, at least you put some thought into it) you'll have to do some more. Sorry.

I will referyou to the Cutting 101 sticky, have a look there, come up with a diet plan, list it here and we'll look after you!

[juggerknot]

Hi mate, welcome to the Nutrition Resource Forum.

I'll make this a little easier for you, at 18-20% bodyfat, you want to cut. Trust me.

If you try and gain and cut at the same time it will a)take forever and b)as a result you will lose patience and be very unhappy with the minimal results you achieve.

So just when you'd done your homework (well done on that, at least you put some thought into it) you'll have to do some more. Sorry.

I will referyou to the Cutting 101 sticky, have a look there, come up with a diet plan, list it here and we'll look after you!

Thank you for your input. So if I cut now will I look like a buff skinny guy? I'm going to go back and redo my calculations and post up my findings and my macros for a cutting diet. Thanks again!

[Back In Black]

Ha ha, look at my avvy, that's a buff skinny guy. Looks, IMO, better than a big fat guy!

[juggerknot]

Here are some photos of my current body.

[juggerknot]

I just wanted to double check before I make my diet with Micro's that I have this info correct:

I calculated my BMR and I'm 1642.88, my TDEE should be 2546.47 calories so I've removed 500 calories for cutting which is 2046.47.

I planned on building my diet on the 40%,40%,20% which would be

818.40 Calories from Carbs
818.40 Calories from Proteins
409.24 Calories from Fat

I'm assuming this will lower my body fat level to look more ripped. So I want to make sure that this info is correct so I can build a new diet to follow thanks again for you the help.

[Back In Black]

I think you are estimating your cals maybe a little high but let's go with them, or thereabouts.

Well done on posting pics, not ideal for huessing bf but I would have you at less than 18, maybe even 15.

BTW, Do you train your legs?

So a 40/40/20 is a bit standardised in terms of working out macro's and a good place to start normally. However, when cutting I prefer a split more like 35/45/20 (c/p/f) because that is what works for me, some people like carbs a little lower. For your est cals that would be about 170g carbs, 220g pro and 45g fat.

I include complex carbs in 4 out of 6 meals, always at breakfast and always at pre and post workout, plus another. The other 2 meals will be very light on carbs and usually from green leafy veg.

Depending what your recent diet has been like it may be that this would be a body recomp and you stay about the same weight and get leaner. MAYBE.

Put a plan together based on the above, list it, with details of when and hou often you lift/do cardio; and I'll have a look.