Eating at a surplus on rest days?

AshwinA7

A note about myself - I started a conservative bulk a few months ago, but after the initial 10 spike in weight (which honestly felt like water at first), I haven't gained any weight despite consistently increasing on lifts. I currently do the StrongLifts program since I only recently started lifting weights.

Do you eat at a surplus even on rest days? The program only calls for lifting 3 days/week.

__freckles__

Are you using the TDEE method or counting exercise calories and eating them back?

I use TDEE and ate at a surplus for my entire bulk, even on rest days. My reasoning is that your muscles actually grow on rest days and that's when you need your extra protein, cals the most.

But I know others that count exercise calories and eat less on rest days so maybe other will chime in.

BombshellPhoenix

What freckles said^

I use TDEE, so I eat one stagnant amount every day.

AshwinA7

Thanks, that makes sense. I also use the TDEE method to calculate calories. 2000 is TDEE and am now eating at 2300, sometimes going over and under.

I don't do much cardio and pretty much stick to strength training (lifting, climbing, yoga) so I don't log any of those calories lost.

JoRocka

You got it.

If the scale/tape measure stop moving- just up the calories.

W31RD0

Thanks, that makes sense. I also use the TDEE method to calculate calories. 2000 is TDEE and am now eating at 2300, sometimes going over and under.

I don't do much cardio and pretty much stick to strength training (lifting, climbing, yoga) so I don't log any of those calories lost.

Calculating your maintenance isn't always exact. It's possible you may need an extra 100 calories each day to gain. If you feel your weight is plateauing, then increasing intake is usually the way to go, seeing that you are making good progress with your workouts.

Unknown

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AshwinA7

I also forgot to mention that I used the equation to calculate TDEE but also calculated it by tracking daily calories and weight and seeing what it actually is for me. This was before I was lifting, at around 157-160, and cutting. Then, it was 2000 but my guess is that has increased a little bit.