Starting bulk

[bobjack]

pretty sure i'm ready to do a very lean bulk, thinking 300+ surplus on training days and maintenance on off days

not sure on what macro split i should be using, all i know is that i've been losing weight for 1 year now and its about time i get to eat tons of carbs.


stats:
20 age
178 lbs
6,0 ft

i realize my bf% is still a little high, but i know i wont look good even if i lose the weight, when i get cut i wanna look good and if i did it now it would kind of ruin the surprise if that makes any sense.

suggestions/feedback on macro split,and bulking calories?
or opinions on if i should cut a little longer?

[aportinastorm]

based on your picture im guessing you lost a substantial amount of wait over your last year of losing weight, congratulations man keep up the hard work. I know that didn't answer your question but im not the most knowledgeable on this matter so ill let someone else give their two cents on your question.

[bobjack]

yeah 132 lbs, thanks for the compliment

[gbrice75]

pretty sure i'm ready to do a very lean bulk, thinking 300+ surplus on training days and maintenance on off days

not sure on what macro split i should be using, all i know is that i've been losing weight for 1 year now and its about time i get to eat tons of carbs.


stats:
20 age
178 lbs
6,0 ft

i realize my bf% is still a little high, but i know i wont look good even if i lose the weight, when i get cut i wanna look good and if i did it now it would kind of ruin the surprise if that makes any sense.

suggestions/feedback on macro split,and bulking calories?
or opinions on if i should cut a little longer?

First - AMAZING transformation, much respect to you!!! I lost around 80lbs myself so to some extent, I know where you're coming from. But 132lbs... man, that's admirable!

Before even getting into goals and macro splits - how did you lose the weight? I'm curious because I want to get a feel for your metabolism and how it was affected during your loss. Guys like us need to be very careful when setting up mass diets, as our hormones and other bodily functions can be out of whack... insulin resistance, nutrient partitioning, etc.

Awaiting your response.

[bobjack]

i've been eating 1700-2200 calories a day depending on the muscle group i trained

ie chest/tri's day 2100 calories
legs day 2200 calories
break day 1700 calories
shoulders 2000 calories
back/bi's 2200 calories
break then repeat
only calories i was cycling were carbs was still getting around 50g fat and 200g protein daily

if i had to guess my maintenance it would be about 2475 calories lbm ~165 x 15, not sure on that but i think the TDEE calculator on here sucks

[gbrice75]

Decent. We'd probably want to up your protein at this point... I have your maintenance around 2300. If I were you, i'd eat at maintenance on workout days (don't change calories based on workout) and at around 2000 calories on off days. Moderate carb on workout days, Low carb on non-workout days. I can see you doing nicely on a recomp this way... which I personally think is more appropriate at this point than a lean bulk. Just my .02

[bobjack]

yeah i thought about that, how long would i recomp for though?

[LiveFitBeFit]

I'd still cut and tone up, then bulk. Lost over 100 myself and it sucked cutting but it's something you gotta do if you want that muscular look.

[bobjack]

not trying to get that muscular look right now, if i lost the weight i would just be skinny. i want something to be their under the fat when i get cut
and when i do bulk im not talking like polar bear mode and gain 30 lbs
i'm just looking to gain about 10 over 3 months. pretty sure it would make my overall body composition better than it looks now.

[gbrice75]

yeah i thought about that, how long would i recomp for though?

Until you're happy with how you look and can say with 100% certainty that you're ready to either focus on dropping bodyfat (getting ripped) or adding lean mass. I honestly think if you focus on the latter now, you won't be very happy with the result. Just my opinion.

I'd still cut and tone up, then bulk. Lost over 100 myself and it sucked cutting but it's something you gotta do if you want that muscular look.

With relatively low muscle mass (no offense OP), he'll only look like skin and bones if he continues cutting. A recomp will ensure he'll slowly add mass while maintaining or continueing to reduce his bodyfat. It's a slow process, but the way to go in his case, IMO.

not trying to get that muscular look right now, if i lost the weight i would just be skinny. i want something to be their under the fat when i get cut
and when i do bulk im not talking like polar bear mode and gain 30 lbs
i'm just looking to gain about 10 over 3 months. pretty sure it would make my overall body composition better than it looks now.

I'm glad you're being realistic about this. 10lbs in 3 months is ambitious, but if I were you, i'd just be happy to make any progress - even if it's only 4lbs in 3 months, it's still progress in the right direction (assuming it's not 4lbs of fat lol). You need to consistently monitor yourself using the scale, mirror, fit of your clothes, and most important, measurements.

[bobjack]

aight man thanks for the info im gonna take your advice on this i think a recomp will be best for me

[gbrice75]

^^ GL, keep us posted!