Bulk / surplus days + maintainence / fat loss days

ElJefeChief

So this is the plan I'm hatching. Since I'm pretty much at goal weight (on the high side of a normal BMI, which I think is fine), I'd like to try gaining more muscle. I am OK with modest gains in fat if I can gain some significant muscle, but I'd like to keep the fat gain minimal if possible - I am not going to hold out for a pure recomp (because I think if I do my gains will be minimal).

My stats currently:

6'2'' (and change)
190ish pounds
Around 16 percent BF
42 years old

So it will go like this:

Day 1 - Lift days, focus on big muscle groups and compound exercises, plus lots of core strengthening. Eat about 300 calories above maintainence, shoot for minimum of 170 grams of protein. 30 minutes cardio.

Day 2 - 'Rest' day. Eat at maintainence or perhaps at most, a couple hundred below. Try and shoot for a minimum of 150 grams of protein, maybe more emphasis on carbs. 40 minutes cardio.

Just tossing around this idea. Basically on lifting days, I eat more, emphasize more protein, go a little easier on the cardio. On 'rest' days, I do more cardio, eat at maintainence or slightly less, emphasize a little bit more carbs. At the end of the week I'll have eaten at a mild surplus (maybe 500-700 calories).

I am guessing I'll need to flesh out this plan more, but that's the basic idea.

AsISmile

Are you new to lifting? Then you should start with recomp instead of a bulk, because you can still benefit from the noob gains.
Anyway, I propose you checking out the weight gain section of the forum, and perhaps reposting your plan there.
That is where the knowledgable people hang out.

Also, read both beginner bulking guides that you can find in the must read post at the top of the weight gain forum. There is so much good info there.

sijomial

Think your plan is over-complex, unnecessary and restrictive.

I am not going to hold out for a pure recomp (because I think if I do my gains will be minimal).

Why do you think that? Because a load of people that are far more highly trained than you believe it to be true perhaps?
It may be true for them but you aren't them!

IMHO a calorie surplus is just a waste of food for you right now and you will just accumulate more fat that you will have to lose again. Suggest you try a recomp and when/if your progress tails off then considerer cycling.