First ever bulk! Questions and definitions.

Jimbob_James99

So I'm starting my bulk in around 2 weeks. At my cutting calories which I'm on now, I'm on 2100kcal a day, using a 35/35/30 ratio. I'm 6ft and around 160 lbs.

I have a few questions and would really really appreciate it if people answered them.

- Since I'm cutting at the moment, shall I 'reverse diet' until I start gaining 1lb a week?
- Should my macronutrient ratio be the same? (35/35/30)
- How often should I weigh myself?
- How do I keep my weigh in results as accurate as possible? Should I aim to take in the same amount of water every day?
- Before I weigh myself in the morning, should I do it after I go to the bathroom and without any water intake?
- Is it necessary to involve carb cycling?
- Should I keep my workouts the same and focus on progressive overload?
- Can someone explain hypertrophy and what it means?
- Is the consumption of macronutrients relevant throughout the day? e.g Does it really matter about having carbs before/after meals.
- Will it be fine for me to continue intermittent fasting? (Normally stop eating at 10pm and don't eat till around 1.30pm the next day)
- I know I'll gain a little bit of fat if I'm bulking, but how do I know if it's to much, and how do I know if I'm not gaining enough?

Yet again I know there's alot of questions some may be silly, but if I don't ask them who else will haha. Thanks very much!

psuLemon

Jimbob_James99 wrote: »

So I'm starting my bulk in around 2 weeks. At my cutting calories which I'm on now, I'm on 2100kcal a day, using a 35/35/30 ratio. I'm 6ft and around 160 lbs.

I have a few questions and would really really appreciate it if people answered them.

1. Since I'm cutting at the moment, shall I 'reverse diet' until I start gaining 1lb a week?
2. Should my macronutrient ratio be the same? (35/35/30)
3. How often should I weigh myself?
4. How do I keep my weigh in results as accurate as possible? Should I aim to take in the same amount of water every day?
5. Before I weigh myself in the morning, should I do it after I go to the bathroom and without any water intake?
6. Is it necessary to involve carb cycling?
7. Should I keep my workouts the same and focus on progressive overload?
8. Can someone explain hypertrophy and what it means?
9. Is the consumption of macronutrients relevant throughout the day? e.g Does it really matter about having carbs before/after meals.
10. Will it be fine for me to continue intermittent fasting? (Normally stop eating at 10pm and don't eat till around 1.30pm the next day)
11. I know I'll gain a little bit of fat if I'm bulking, but how do I know if it's to much, and how do I know if I'm not gaining enough?

Yet again I know there's alot of questions some may be silly, but if I don't ask them who else will haha. Thanks very much!

1. This is up to you. Generally, I would recommend a few weeks at maintenance to ensure you know your true maintenance.
2. No. macros should be based on grams. Protein 1g per lb of lean body mass; fats .35-.6g per lb of lean body mass; carbs rest. But there is some variability. Nothing wrong with a little more protein or more fats.
3. Personal preference. I like daily so you can get more datapoints for evaluation. But I had one official weigh in day or you can do an average of the week. Just be consistent.
4. Pee and then weigh yourself in the am
5. yes
6. No. For your first bulk, I would keep it simple
7. Structured full body lifting program like: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
8. https://www.unm.edu/~lkravitz/Article folder/hypertrophy.html
9. Timing isn't really necessary. Total consumption is more important. If you want though, try to consume some protein/carbs 2 hours pre or post workout.
10. As long as you can get the calories, it' won't matter. Many come off IF during a bulk to make it easier for consumption. But if you can increase intake and maintain IF, then it's OK.
11. Roughly 1/2 will be fat gains. If you are gaining very quickly, the it will largely be fat. If you want to know how much is fat vs muscle, then either a dexa/hydrostatic test will confirm or if you don't have access, calipers can do an ok job.