Recomp?

gfroniewski
gfroniewski Posts: 168
in Health and Weight Loss
Ok, so I just finished my 8 week training program, and I feel great! I have seen some good endurance and strength gains, lost a few pounds and inches, and have also built up some good workout and diet principles. BUT, I am still soft and not where I want to be. I realize that after cutting these last few lbs I will have to bulk up and cut AGAIN to be aesthetically pleasing. With that in mind, I wanna up my calories and start focusing more on the big lifts to add some mass and real strength--not just muscular endurance.

Here is a little info:

Earlier this year I was close to 155 lbs with 18-20% bf.
Coming into the program I weighed 138 lbs with 16% bf.
Now that I have finished, I am 133 lbs with 13% bodyfat.

I try to net 1760 calories a day eating at a deficit with 40/30/30 carbs/protein/fat, Here is where my question comes in. If I start a new program with the intent of adding mass and gaining strength how many calories should I be eating? Smaller deficit? Surplus? Up the protein?

I am gonna start Stronglifts 5x5 with my girlfriend. After a few months of that I may switch to 5/3/1 when I am more advanced.

Thanks for your input!!

Replies

  • gfroniewski
    gfroniewski Posts: 168
    Bump. I need some opinions!

    After watching tons of Ice Cream Fitness videos and doing a lot more research I am gonna start a 15% surplus and hit Stronglifts really hard.
  • AJ_G
    AJ_G Posts: 4,158 Member
    I'd go with a 10% surplus to be safe. This is referred to as a "Clean Bulk". It allows you to put on muscle with minimal increase in fat. Lift hard, eat plenty of protein (at least .82g per lb of body weight), eat plenty of fat (at least .4g per lb of body weight) and hit your calorie goal and you'll be there in no time. Good luck
  • j6o4
    j6o4 Posts: 871 Member
    You will have to eat at a caloric surplus to gain muscle. When i finish my cut i was eating 2200 calories and now im eating 3200 calories. I started off by upping my calories by 200 in the first week and 100 calories after every week. Slowly upping my calories was a good choice because i didnt put on much fat if any. When i was done cutting i was 155lbs now im 162lbs, you can only really add about 2 pounds of muscle a month naturally so do it slowly.

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