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bgb1990
03-28-2011, 06:24 PM
i just finished up a 13 week cut from 195-172 and ended at 14% bf. i want to do a very slow, very clean bulk gaining .5-1lbs per week. the last time i bulked i ate 3200 cal a day and gained 32lbs in 20 weeks.

i computed my BMR using the Katch-McArdle formula and it said i need about 3600 cal a day to bulk up and that seem incredibly high. i am starting a 5/3/1 routine of lifting 4 days a week and cardio 3 days a week. what do you think would work for calorie intake per day?

tom183
03-28-2011, 06:47 PM
How many calories per day were you eating on week 13 of your cut?

bgb1990
03-28-2011, 06:51 PM
i was eating 1700-1800cal a day on my cut.

Behemoth
03-28-2011, 07:37 PM
Eat 2300 for 3 or 4 weeks and then decide if you need to add more.

chevelle2291
03-28-2011, 07:39 PM
i just finished up a 13 week cut from 195-172 and ended at 14% bf. i want to do a very slow, very clean bulk gaining .5-1lbs per week. the last time i bulked i ate 3200 cal a day and gained 32lbs in 20 weeks.

i computed my BMR using the Katch-McArdle formula and it said i need about 3600 cal a day to bulk up and that seem incredibly high. i am starting a 5/3/1 routine of lifting 4 days a week and cardio 3 days a week. what do you think would work for calorie intake per day?

IMO, I'd keep cutting if I were you. Saw your pics and you still aren't very lean yet. I'd try and get down to 10-12 before I'd attempt a clean bulk if I were you. But do what you want.

bgb1990
03-28-2011, 07:43 PM
Eat 2300 for 3 or 4 weeks and then decide if you need to add more.

ok thanks. ill start there and adjust accordingly

Behemoth
03-28-2011, 07:46 PM
ok thanks. ill start there and adjust accordingly

If you were eating 1700-1800 consistently then you're set to gain clean. Trick is doing the same... eating slightly more consistently.

bgb1990
03-28-2011, 07:58 PM
yea i get kinda OCD when it comes to my diet so the consistency wont be an issue. haha

only planning on doing a clean bulk for 8 weeks so hopefully i can get like 4-8lbs added on. then do another kinda harsh 8 week cut during summer.

bgb1990
03-29-2011, 10:51 AM
For the macros I was going to do 2600 cal a day with 325 carbs 220 protein and 45 fat. Look good for a breakdown?

Behemoth
03-29-2011, 04:05 PM
Looks pretty good. Maybe 10g more fat. Then again maybe not.

bgb1990
03-29-2011, 05:12 PM
ok thanks for the help

RichMcGuire
03-29-2011, 06:35 PM
i just finished up a 13 week cut from 195-172 and ended at 14% bf. i want to do a very slow, very clean bulk gaining .5-1lbs per week. the last time i bulked i ate 3200 cal a day and gained 32lbs in 20 weeks.

i computed my BMR using the Katch-McArdle formula and it said i need about 3600 cal a day to bulk up and that seem incredibly high. i am starting a 5/3/1 routine of lifting 4 days a week and cardio 3 days a week. what do you think would work for calorie intake per day?

I think I'd cut down a bit still too but since you're asking about a clean bulk..

Like Rory said, you need to up everything very slowly so you dont pile on body fat from a rebound. Also, if you decide to gain 1 lb per week / 4 lbs per month, expect half of it to be fat. (at least down the road. At first, you will start to horde fluid). Still, 1 lb per week isn't a bad thing. Just be realistic. If you gain slower, the key will be looking for a general trend upwards.

bgb1990
03-29-2011, 06:43 PM
I think I'd cut down a bit still too but since you're asking about a clean bulk..

Like Rory said, you need to up everything very slowly so you dont pile on body fat from a rebound. Also, if you decide to gain 1 lb per week / 4 lbs per month, expect half of it to be fat. (at least down the road. At first, you will start to horde fluid). Still, 1 lb per week isn't a bad thing. Just be realistic. If you gain slower, the key will be looking for a general trend upwards.

ive kinda plateaued in losing weight, do u think i should eat at maintenance for a week then go back to cutting down to 10-12%bf then go from there?

RichMcGuire
03-29-2011, 06:53 PM
ive kinda plateaued in losing weight, do u think i should eat at maintenance for a week then go back to cutting down to 10-12%bf then go from there?

You probably plateaued because your metabolism shifted downwards in order to prolong your existence. Did you incorporate any refeeds when you dieted?

Behemoth
03-29-2011, 06:55 PM
ive kinda plateaued in losing weight, do u think i should eat at maintenance for a week then go back to cutting down to 10-12%bf then go from there?

I would definitely give my approval for this tactic if you're capable of it.

bgb1990
03-29-2011, 06:58 PM
ok sounds good thanks a lot. ill just eat at 2100 cal for this week then drop back down to 1700 and keep cutting form there.

Auzzie
03-29-2011, 08:50 PM
You probably plateaued because your metabolism shifted downwards in order to prolong your existence. Did you incorporate any refeeds when you dieted?

just off thread a bit here Rich but where can i read up on cutting methods? never heard of the term "refeeds" and have heard carb cycling around as well... thanks

ozmarc
03-29-2011, 09:08 PM
Probably best articles I've come across on it

http://www.bodybuilding.com/fun/par30.htm

Make sure you read Parts I and II

RichMcGuire
03-29-2011, 09:29 PM
just off thread a bit here Rich but where can i read up on cutting methods? never heard of the term "refeeds" and have heard carb cycling around as well... thanks

I would look up things by Alan Aragon, Lyle McDonald, and Layne Norton. Lyle Mcdonald has entire articles on it and so does layne norton. I'll get you started:

http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html

http://www.bodyrecomposition.com/fat-loss/muscle-loss-while-dieting-to-single-digit-body-fat-levels-qa.html

Really, you want to look up multiple sources on the topic itself so you dont get biased towards one end of the spectrum or whatever. For instance, some people read low carb shit and tout it as the only way to lose body fat when in reality, a caloric deficit is what really matters. But theres lots of ways to do things to achieve great results.

Heres another good one. Theres 3 parts:

http://www.bodyrecomposition.com/fat-loss/fat-loss-for-athletes-part-1.html

I'd also look up Alan like I said. He talks in great depth about Thermodynamics and things like that. Another good one is Shelby.

bgb1990
03-30-2011, 07:09 AM
i didnt do a refeed, kinda slipped my mind. ill read up and incorporate that into this cut

bgb1990
03-30-2011, 09:02 AM
I would look up things by Alan Aragon, Lyle McDonald, and Layne Norton. Lyle Mcdonald has entire articles on it and so does layne norton. I'll get you started:

http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html

http://www.bodyrecomposition.com/fat-loss/muscle-loss-while-dieting-to-single-digit-body-fat-levels-qa.html

Really, you want to look up multiple sources on the topic itself so you dont get biased towards one end of the spectrum or whatever. For instance, some people read low carb shit and tout it as the only way to lose body fat when in reality, a caloric deficit is what really matters. But theres lots of ways to do things to achieve great results.

Heres another good one. Theres 3 parts:

http://www.bodyrecomposition.com/fat-loss/fat-loss-for-athletes-part-1.html

I'd also look up Alan like I said. He talks in great depth about Thermodynamics and things like that. Another good one is Shelby.

i just read the layne norton article and it gave me some weird numbers for calorie intake. my maintenance is 2300 cal so i diet with an intake of 1800 cal a day. it said that of that 1800 cal i should get 97g carbs, 240g protein, 50g fat. that seems really off cause so few carbs.

besides that i understood the refeeding part. eat at maintenance every 6-12 days on a day with a weak body part(so for me it would be my chest). make it 1g protein per lb, low fat around 15% and then the rest in carbs. am i correct with that?

RichMcGuire
03-30-2011, 04:45 PM
i just read the layne norton article and it gave me some weird numbers for calorie intake. my maintenance is 2300 cal so i diet with an intake of 1800 cal a day. it said that of that 1800 cal i should get 97g carbs, 240g protein, 50g fat. that seems really off cause so few carbs.

besides that i understood the refeeding part. eat at maintenance every 6-12 days on a day with a weak body part(so for me it would be my chest). make it 1g protein per lb, low fat around 15% and then the rest in carbs. am i correct with that?

Where did you get 2300 from? You're 172 now, aren't you? I can go through the ranges with you if you want per his article. Also, did you classify yourself as an ecto,meso, or endomorph?

Looking at the bigger picture though, if you do better with more carbs, then reduce protein slightly to get more carbs. I think you'd be fine as long as you got at least 1g / lb of bodyweight.

bgb1990
03-31-2011, 07:12 AM
i got 2300 from using his caloric baseline forumla. im an endomorph so i did 172x 13.5 and got about 2300. i also looked at other article on this and one said the optimal calorie intake for muscle gain for me at about 150lbm would be 2800 which would make sense being 500cal above maintenance.

the last few weeks i have been eating 190g carbs, 180g protein, and 35g fat and it was working, so should i stick with that? or follow his formula more strictly?

RichMcGuire
03-31-2011, 06:04 PM
i got 2300 from using his caloric baseline forumla. im an endomorph so i did 172x 13.5 and got about 2300. i also looked at other article on this and one said the optimal calorie intake for muscle gain for me at about 150lbm would be 2800 which would make sense being 500cal above maintenance.

the last few weeks i have been eating 190g carbs, 180g protein, and 35g fat and it was working, so should i stick with that? or follow his formula more strictly?

If its working, then stick with what works. Its always that simple.

Although, your fat intake looks a little low. but again, if its working, leave it.

bgb1990
04-01-2011, 07:01 AM
ok thanks.