Transition from cut to bulk and help with macros

[Kraken]

Hi Guys...

I would appreciate advice on setting up some macros. @CJ offered because he geeks out on nutrition, and has been telling me to add muscle, plus I know lot's of you know this stuff super well, so here's my question. Your advice is appreciated! Oh, I tried several online macro calculators, they gave me data all over the place.

I'm 5ft 6in, 141 pounds and a DEXA scan today put my body fat percentage at 11.9%. If I drop about 2.8 more pounds I'll be at about 10% and if I did my math right I would have to add about 7 pounds of just fat to get up to 17%, which is as high as I would want to go.

I'm thinking it's okay to begin switching to maintenance for a few weeks then to a lean bulk, but if anyone thinks I should go a bit lower let me know.

Over the past nine weeks I have dropped an average of 0.8 pounds per week, using these macros:

Training Day 1,800 calories (Mon, Tue, Thur, Fri):

Protein 158g (35%)
Carb 158g (35%)
Fat 60g (30%)

Rest Day 1,450 calories (wed, Sat, Sun):

Protein 127g (35%)
Carb 127g (35%)
Fat 48g (30%)

So 0.8 pounds is 400 calories per day, so I think maintenance would be 2,200 cals on training day and 1,850 on rest day.

I read that when bulking I need less protein than when cutting, so 1g per pound of body weight, and more carbs for energy. So what do you guys think about these macros as a starting point for maintenance:

Training Day 2,200 calories (Mon, Tue, Thur, Fri):

Protein 140g (30%)
Carb 293g (53%)
Fat 38g (16%)

Rest Day 1,850 calories (wed, Sat, Sun):

Protein 140g (30%)
Carb 167g (36%)
Fat 48g (23%)


If my weight stays about stable for two to three weeks on these I'll know I found maintenance, and then add 200 to 250 calories to start bulking?

 

[CJ]

Hi Guys...

I would appreciate advice on setting up some macros. @CJ offered because he geeks out on nutrition, and has been telling me to add muscle, plus I know lot's of you know this stuff super well, so here's my question. Your advice is appreciated! Oh, I tried several online macro calculators, they gave me data all over the place.

I'm 5ft 6in, 141 pounds and a DEXA scan today put my body fat percentage at 11.9%. If I drop about 2.8 more pounds I'll be at about 10% and if I did my math right I would have to add about 7 pounds of just fat to get up to 17%, which is as high as I would want to go.

Your math is NOT right, because you're implying that you'd only gain fat with zero added muscle.

I'm thinking it's okay to begin switching to maintenance for a few weeks then to a lean bulk, but if anyone thinks I should go a bit lower let me know.

Go right to a moderate surplus.

Over the past nine weeks I have dropped an average of 0.8 pounds per week, using these macros:

Training Day 1,800 calories (Mon, Tue, Thur, Fri):

Protein 158g (35%)
Carb 158g (35%)
Fat 60g (30%)

Rest Day 1,450 calories (wed, Sat, Sun):

Protein 127g (35%)
Carb 127g (35%)
Fat 48g (30%)

So 0.8 pounds is 400 calories per day, so I think maintenance would be 2,200 cals on training day and 1,850 on rest day.

I read that when bulking I need less protein than when cutting, so 1g per pound of body weight, and more carbs for energy. So what do you guys think about these macros as a starting point for maintenance:

Training Day 2,200 calories (Mon, Tue, Thur, Fri):

Protein 140g (30%)
Carb 293g (53%)
Fat 38g (16%)

Bump it to 2500 Cals to start, bump up your protein to 150 g, your fats to about 50g, carbs to about 350g.

Rest Day 1,850 calories (wed, Sat, Sun):

Protein 140g (30%)
Carb 167g (36%)
Fat 48g (23%)

Bump it up to 2,000. Protein at 150g, carbs around 200g. Fats about 65g.

If my weight stays about stable for two to three weeks on these I'll know I found maintenance, and then add 200 to 250 calories to start bulking?

Do it now, don't waste 2-3 weeks, stop being ridiculous.

Btw, the macros I listed are ballpark. Carbs vs fats won't make any difference in your case, just keep them reasonable. Pay attention mostly to calories and protein.

You'll probably gain a few pounds pretty quickly as your glycogen stores get topped off. It's not fat, don't be a little bitch.

 

[Kraken]

Your math is NOT right, because you're implying that you'd only gain fat with zero added muscle.

Yup I realize, my point was that I have a LOT of headroom to pick up some fat as I add calories.

Go right to a moderate surplus.

Bump it to 2500 Cals to start, bump up your protein to 150 g, your fats to about 50g, carbs to about 350g.

Bump it up to 2,000. Protein at 150g, carbs around 200g. Fats about 65g.

Do it now, don't waste 2-3 weeks, stop being ridiculous.

Okay thanks, I'll start that tomorrow. Curious, why so much protein?

Btw, the macros I listed are ballpark. Carbs vs fats won't make any difference in your case, just keep them reasonable. Pay attention mostly to calories and protein.

Check.

You'll probably gain a few pounds pretty quickly as your glycogen stores get topped off. It's not fat, don't be a little bitch.

Yeah I remember the glycogen stores issue from last time, I'm expecting some added weight from that.

Thanks CJ!

 

[GreatGunz]

Hahahahaha. Positive re enforcement…!

 

[Send0]

Hahahahaha. Positive re enforcement…!

I lack the drive that many here seem to have naturally. I'm always saying to myself "don't be a little bitch Send0", doing that and treating diet and training like it's a job I'm trying to get a promotion at seems to help push me to where I need to be and how hard I should be pushing myself.

Although sometimes I message CJ and let him tell me to not be a little bitch too...

 

[Yano]

I lack the drive that many here seem to have naturally. I'm always saying to myself "don't be a little bitch Send0", doing that and treating diet and training like it's a job I'm trying to get a promotion at seems to help push me to where I need to be and how hard I should be pushing myself.

Although sometimes I message CJ and let him tell me to not be a little bitch too...

I got enough for both of us , stop on by !

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[Kraken]

I'm pretty motivated, not gonna be a little bitch. If I can add six pounds of muscle by April I'll be pretty happy, and my girl has been very supportive. The guy at the DEXA place is an exercise psychologist and he thought I could keep the added fat to about 0.25 pounds for each pound of muscle added. If so that would be amazing. Do you guys think that's doable?

 

[CJ]

I'm pretty motivated, not gonna be a little bitch. If I can add six pounds of muscle by April I'll be pretty happy, and my girl has been very supportive. The guy at the DEXA place is an exercise psychologist and he thought I could keep the added fat to about 0.25 pounds for each pound of muscle added. If so that would be amazing. Do you guys think that's doable?

I'd suspect that a 1:1 ratio of muscle to fat gain is more realistic. But it's very easy to lose that few pounds of fat afterwards

As for your protein question, I'm aware of what the data say about protein requirements. I think you should add extra though, because as we get older we're less able to utilize the protein as efficiently. You are 60 years old, correct?

 

[Kraken]

I'd suspect that a 1:1 ratio of muscle to fat gain is more realistic. But it's very easy to lose that few pounds of fat afterwards

Yeah 0.25:1 seemed too good to be true, and I would even be happy with 1:1 as picking up 6 pounds of fat is something I could probably be rid of by June.

As for your protein question, I'm aware of what the data say about protein requirements. I think you should add extra though, because as we get older we're less able to utilize the protein as efficiently. You are 60 years old, correct?

Yes I am.

And being that old is why I'm surprised you say my TDEE is so high.

 

[CJ]

Yeah 0.25:1 seemed too good to be true, and I would even be happy with 1:1 as picking up 6 pounds of fat is something I could probably be rid of by June.



Yes I am.

And being that old is why I'm surprised you say my TDEE is so high.

I'm going by your actual numbers, the calories that you've been eating and what your weight has done. I'm only putting you at a small surplus at a 2285 Cals/day average, which is pretty low. My maintenance is about 4000 Cals/day, for comparison.

 

[andy]

just go surplus and stop being silly this is not a rocket science man, especially after the cut u wanna get max out of overcompensation period - do these "zigzags" only when hitting platoes and feeling stuck in one place for too long - means your metabolism needs a bump up - changing up diets then would be a nice idea - mby switching around cardio or even the way u train might help.
I might change up diet's for my clients once in 3 month's and then every two weeks - goes different from person to person.

 

[Mr.Majestic]

I was expecting a different kind of thread when I saw the word transition...

Disappointed yet again....

 

[Test_subject]

No need to overthink it. If you’re starting from 10%, any fat gain is going to be noticeable, quickly. If you’re gaining fat disproportionally on your current calorie allotment, do some extra cardio. I prefer to add in cardio over immediately scaling back on calories because that way you’re getting the nutritional benefit of the calories but the cardio limits fat accumulation.

If you’re still getting fat with a good amount of cardio, dial the calories back a bit. If you’re not gaining, crank the calories up a bit.

Make sure that your protein is high and you’re golden.

 

[Kraken]

I'm going by your actual numbers, the calories that you've been eating and what your weight has done. I'm only putting you at a small surplus at a 2285 Cals/day average, which is pretty low. My maintenance is about 4000 Cals/day, for comparison.

Okay that sounds great, thanks again. I would much rather start with a small surplus and add if needed rather than the opposite.

So then, if I understand this correctly, I should expect to see a few pounds quick increase from muscles filling, then more or less steady weight week to week, looking for about a pound a month increase?

 

[CJ]

Okay that sounds great, thanks again. I would much rather start with a small surplus and add if needed rather than the opposite.

So then, if I understand this correctly, I should expect to see a few pounds quick increase from muscles filling, then more or less steady weight week to week, looking for about a pound a month increase?

Something like that. Yes, 1-2 lbs per month on average is a good place to be.

 

[Kraken]

No need to overthink it. If you’re starting from 10%, any fat gain is going to be noticeable, quickly. If you’re gaining fat disproportionally on your current calorie allotment, do some extra cardio. I prefer to add in cardio over immediately scaling back on calories because that way you’re getting the nutritional benefit of the calories but the cardio limits fat accumulation.

If you’re still getting fat with a good amount of cardio, dial the calories back a bit. If you’re not gaining, crank the calories up a bit.

Make sure that your protein is high and you’re golden.

Yeah in theory it is simple enough. I was thinking there would be changes in my weight based on... whatever, that have less to do with fat gain or loss and more to do with hydration or whatever.

I'll keep tracking body measurements, calories and lifting numbers.

 

[CJ]

Yeah in theory it is simple enough. I was thinking there would be changes in my weight based on... whatever, that have less to do with fat gain or loss and more to do with hydration or whatever.

I'll keep tracking body measurements, calories and lifting numbers.

I understand that you're petrified of becoming fat again, but you have to think rationally, not emotionally.

 

[Kraken]

I understand that you're petrified of becoming fat again, but you have to think rationally, not emotionally.

Can't argue with that.

 

[Test_subject]

The absolute worst thing that you can do during a bulk is panic at the first sign of fat gain and cut your calories drastically. That’s the main reason that most people never see much progress in the gym.

You WILL gain some fat. Just accept it, try to limit it by doing cardio and not grossly overreaching with your calories and you can worry about trimming up to your target body fat after the bulk.

 

[Kraken]

You WILL gain some fat. Just accept it, try to limit it by doing cardio and not grossly overreaching with your calories and you can worry about trimming up to your target body fat after the bulk.

Yup that's why I wanted to make sure my body fat was reasonably low before switching to a surplus. Now I can go ahead and eat for say six months and not worry about getting past say 18 to 19 percent.