How should I change my diet?
Fruitylicious03
Posts: 301
Hello...
So I would like some advice. I'm starting a bulk and cut cycle in February and probably starting with the bulk part. I know the science behind it, I just don't know the details. I know for a bulk one needs to eat more to be able to gain some weight (of fat and hopefully some muscle), and that it takes long (I'm planning on a year bulking?) , and that for a cut a deficit and maintenance of muscle built is needed.
I would like to know how much I should eat to bulk? As well as the suggested macro split? How should I eat? Clean or dirty? Lol
Just a heads up needed in case my PT doesn't know what he's talking about. I'm 21 female, 5'2 and currently 134lb. 27% bodyfat, small framed.
Also ignore my ghost profile I'm still here.
So I would like some advice. I'm starting a bulk and cut cycle in February and probably starting with the bulk part. I know the science behind it, I just don't know the details. I know for a bulk one needs to eat more to be able to gain some weight (of fat and hopefully some muscle), and that it takes long (I'm planning on a year bulking?) , and that for a cut a deficit and maintenance of muscle built is needed.
I would like to know how much I should eat to bulk? As well as the suggested macro split? How should I eat? Clean or dirty? Lol
Just a heads up needed in case my PT doesn't know what he's talking about. I'm 21 female, 5'2 and currently 134lb. 27% bodyfat, small framed.
Also ignore my ghost profile I'm still here.
0
Replies
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if you are 27% body fat then I would suggest cutting down some more until you get to the low 20's….
but to answer your questions…
add in 250 calories a day and aim for .5 pound per week gain.
typical macro split would be 40% carbs, 30% protein, 30% fats
does not matter if you eat clean or dirty. But if you try to bulk on chicken, vegetables, and rice you are going to have a hard time getting all the calories in ….
one year sounds a little long. I would plan on re-assessing in after three months and see how you have progressed…
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if you are 27% body fat then I would suggest cutting down some more until you get to the low 20's….
but to answer your questions…
add in 250 calories a day and aim for .5 pound per week gain.
typical macro split would be 40% carbs, 30% protein, 30% fats
does not matter if you eat clean or dirty. But if you try to bulk on chicken, vegetables, and rice you are going to have a hard time getting all the calories in ….
one year sounds a little long. I would plan on re-assessing in after three months and see how you have progressed…
I am aware that my bodyfat is high to start with. But currently I'm skinnyfat. So I'd rather add some muscle first and then do a cut. Even if it does push me into the high bf zone.
The reason I chose a year to do (obviously it will be evaluated along the way) is because I'm a woman and I read online (hahaha) that in *perfect* conditions (I'm not perfect) a woman can gain a maximum of .5lb of pure muscle a week.
I kind of need the muscle so that's why I was thinking of doing 10months, that would equal 10kg of pure muscle gain... in perfect conditions....lol.
Any thoughts on that?
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Fruitylicious03 wrote: »if you are 27% body fat then I would suggest cutting down some more until you get to the low 20's….
but to answer your questions…
add in 250 calories a day and aim for .5 pound per week gain.
typical macro split would be 40% carbs, 30% protein, 30% fats
does not matter if you eat clean or dirty. But if you try to bulk on chicken, vegetables, and rice you are going to have a hard time getting all the calories in ….
one year sounds a little long. I would plan on re-assessing in after three months and see how you have progressed…
I am aware that my bodyfat is high to start with. But currently I'm skinnyfat. So I'd rather add some muscle first and then do a cut.
The reason I chose a year to do (obviously it will be evaluated along the way) is because I'm a woman and I read online (hahaha) that in *perfect* conditions (I'm not perfect) a woman can gain a maximum of .5lb of pure muscle a week.
I kind of need the muscle so that's why I was thinking of doing 10months, that would equal 10kg of pure muscle gain... in perfect conditions....lol.
Any thoughts on that?
OK - I was just curious..
I would not base your goals on what someone says is "perfect" because woman that reach that goal are doing so under optimal conditions, and you might be setting yourself up for failure….
I would say increase calories by 250 per day and aim for .5 pound per week gain and see how it goes.
I would also suggest taking before photos and before measurements, so that you have a reference point for progress.
what is your lifting regimen going to be like?0 -
Fruitylicious03 wrote: »if you are 27% body fat then I would suggest cutting down some more until you get to the low 20's….
but to answer your questions…
add in 250 calories a day and aim for .5 pound per week gain.
typical macro split would be 40% carbs, 30% protein, 30% fats
does not matter if you eat clean or dirty. But if you try to bulk on chicken, vegetables, and rice you are going to have a hard time getting all the calories in ….
one year sounds a little long. I would plan on re-assessing in after three months and see how you have progressed…
I am aware that my bodyfat is high to start with. But currently I'm skinnyfat. So I'd rather add some muscle first and then do a cut.
The reason I chose a year to do (obviously it will be evaluated along the way) is because I'm a woman and I read online (hahaha) that in *perfect* conditions (I'm not perfect) a woman can gain a maximum of .5lb of pure muscle a week.
I kind of need the muscle so that's why I was thinking of doing 10months, that would equal 10kg of pure muscle gain... in perfect conditions....lol.
Any thoughts on that?
OK - I was just curious..
I would not base your goals on what someone says is "perfect" because woman that reach that goal are doing so under optimal conditions, and you might be setting yourself up for failure….
I would say increase calories by 250 per day and aim for .5 pound per week gain and see how it goes.
I would also suggest taking before photos and before measurements, so that you have a reference point for progress.
what is your lifting regimen going to be like?
Not sure that's up to my PT. I will be going for a session 3times p/week. I'm guessing it will be a progressive lifting program because in quite weak so we'll probably have to start with a clean bar without any weights added ... lol
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Fruitylicious03 wrote: »Fruitylicious03 wrote: »if you are 27% body fat then I would suggest cutting down some more until you get to the low 20's….
but to answer your questions…
add in 250 calories a day and aim for .5 pound per week gain.
typical macro split would be 40% carbs, 30% protein, 30% fats
does not matter if you eat clean or dirty. But if you try to bulk on chicken, vegetables, and rice you are going to have a hard time getting all the calories in ….
one year sounds a little long. I would plan on re-assessing in after three months and see how you have progressed…
I am aware that my bodyfat is high to start with. But currently I'm skinnyfat. So I'd rather add some muscle first and then do a cut.
The reason I chose a year to do (obviously it will be evaluated along the way) is because I'm a woman and I read online (hahaha) that in *perfect* conditions (I'm not perfect) a woman can gain a maximum of .5lb of pure muscle a week.
I kind of need the muscle so that's why I was thinking of doing 10months, that would equal 10kg of pure muscle gain... in perfect conditions....lol.
Any thoughts on that?
OK - I was just curious..
I would not base your goals on what someone says is "perfect" because woman that reach that goal are doing so under optimal conditions, and you might be setting yourself up for failure….
I would say increase calories by 250 per day and aim for .5 pound per week gain and see how it goes.
I would also suggest taking before photos and before measurements, so that you have a reference point for progress.
what is your lifting regimen going to be like?
Not sure that's up to my PT. I will be going for a session 3times p/week. I'm guessing it will be a progressive lifting program because in quite weak so we'll probably have to start with a clean bar without any weights added ... lol
OK
make sure he has you doing compound movements - bench press, pull up/chin up, squat, deadlifts, overhead presses, etc….0 -
Fruitylicious03 wrote: »Fruitylicious03 wrote: »if you are 27% body fat then I would suggest cutting down some more until you get to the low 20's….
but to answer your questions…
add in 250 calories a day and aim for .5 pound per week gain.
typical macro split would be 40% carbs, 30% protein, 30% fats
does not matter if you eat clean or dirty. But if you try to bulk on chicken, vegetables, and rice you are going to have a hard time getting all the calories in ….
one year sounds a little long. I would plan on re-assessing in after three months and see how you have progressed…
I am aware that my bodyfat is high to start with. But currently I'm skinnyfat. So I'd rather add some muscle first and then do a cut.
The reason I chose a year to do (obviously it will be evaluated along the way) is because I'm a woman and I read online (hahaha) that in *perfect* conditions (I'm not perfect) a woman can gain a maximum of .5lb of pure muscle a week.
I kind of need the muscle so that's why I was thinking of doing 10months, that would equal 10kg of pure muscle gain... in perfect conditions....lol.
Any thoughts on that?
OK - I was just curious..
I would not base your goals on what someone says is "perfect" because woman that reach that goal are doing so under optimal conditions, and you might be setting yourself up for failure….
I would say increase calories by 250 per day and aim for .5 pound per week gain and see how it goes.
I would also suggest taking before photos and before measurements, so that you have a reference point for progress.
what is your lifting regimen going to be like?
Not sure that's up to my PT. I will be going for a session 3times p/week. I'm guessing it will be a progressive lifting program because in quite weak so we'll probably have to start with a clean bar without any weights added ... lol
OK
make sure he has you doing compound movements - bench press, pull up/chin up, squat, deadlifts, overhead presses, etc….
Will do. Damn I need to bookmark this February is still a while away lol.0 -
Honestly, I do think you should start with a cut and not a bulk. I'm currently around 27% BF as well, and I would not at all be willing to bulk up right now. Assuming you lift heavy and eat enough protein while eating a small deficit (very max 20% from maintenance), you will lose mostly body fat and maintain the muscle mass you do have. You can then choose to bulk up when you are in the lower 20s, which will feel far more comfortable for bulking.
Also, a year of bulking? Especially without cutting first? You'd be looking to add around 25lbs of weight in that one year. Assuming you get down to at least 20% BF to have some definition (closer to 18% or lower will be best for really good definition, though), you'd want to get to around 123 to be around the same lean mass. So that's about 11lbs, which you could work on losing right now if you wanted to start training earlier (why are you waiting until february?)
If you bulk for a year and gain 25lbs, let's say that 10lbs of that is muscle. So you'd be around 32% body fat, and would need to lose another 25lbs to get to about 20% BF after that again. So it just seems like a really long process, when you could instead start losing body fat first to reach adequate definition, and then start bulking for say 4-6 months, then cut for a few months, repeat this cycle (with maintenance breaks as desired).0 -
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You could easily do some body weight training for now to help build up strength while in a small to moderate (no more than 20%) deficit and eating at least 98g of protein (your lean body mass).0
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Fruitylicious03 wrote: »
You have two months you can be utilizing, to lose more body fat.0
This discussion has been closed.
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