Where to figure out calorie surplus?
BFitNation
Posts: 60 Member
After my 12 week cutting phase I'm thinking of doing a lean bulk phase. Where to find out the calories surplus for a lean bulk? I read that you take your TDEE and add 300-500 calories to it, is that correct? Also heard someone say to take your TDEE and add 125-150 calories when your weight stays the same. What is the correct way to do a lean bulking with a surplus calories? Any advice will help and websites as well
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Replies
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Do you want to do a clean bulk?.. Slower but min fat gain will be 200-250. So depending on your goal, add these amounts of calories to your TDEE. I guess you could do less, it will just be slower.
If you want add 100 for short period and then increase to your max, you can slow this down a bit as you get used to the swings on the scale, etc.
Protein is the next thing, you may know your protein already, but I have a protein goal of .8 gr/body weight. Others will chime in and say lean mass. I don't know my lean mass so I do not bother with this calculation...LOL
Do you have a structured program you will be following?
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Enjoy this process, and stay the course.
edited to add: TDEE calculators if you needed a reference, https://tdeecalculator.net/, http://scoobysworkshop.com/accurate-calorie-calculator/, http://www.iifym.com/0 -
Do you want to do a clean bulk?.. Slower but min fat gain will be 200-250. So depending on your goal, add these amounts of calories to your TDEE. I guess you could do less, it will just be slower.
If you want add 100 for short period and then increase to your max, you can slow this down a bit as you get used to the swings on the scale, etc.
Protein is the next thing, you may know your protein already, but I have a protein goal of .8 gr/body weight. Others will chime in and say lean mass. I don't know my lean mass so I do not bother with this calculation...LOL
Do you have a structured program you will be following?
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Enjoy this process, and stay the course.
edited to add: TDEE calculators if you needed a reference, https://tdeecalculator.net/, http://scoobysworkshop.com/accurate-calorie-calculator/, http://www.iifym.com/
yes i do want to do a clean bulk, want min fat gain, so i should add 200-250 calories to TDEE right after my cutting phase? someone told me to wait until i stay at the same weight before adding calories to my TDEE, what do you think about that? Is protein the only macro i should really pay attention to?
and yes i do have a structure program that I'm doing its a 12 week program0 -
BFitNation wrote: »Do you want to do a clean bulk?.. Slower but min fat gain will be 200-250. So depending on your goal, add these amounts of calories to your TDEE. I guess you could do less, it will just be slower.
If you want add 100 for short period and then increase to your max, you can slow this down a bit as you get used to the swings on the scale, etc.
Protein is the next thing, you may know your protein already, but I have a protein goal of .8 gr/body weight. Others will chime in and say lean mass. I don't know my lean mass so I do not bother with this calculation...LOL
Do you have a structured program you will be following?
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Enjoy this process, and stay the course.
edited to add: TDEE calculators if you needed a reference, https://tdeecalculator.net/, http://scoobysworkshop.com/accurate-calorie-calculator/, http://www.iifym.com/
yes i do want to do a clean bulk, want min fat gain, so i should add 200-250 calories to TDEE right after my cutting phase? someone told me to wait until i stay at the same weight before adding calories to my TDEE, what do you think about that? Is protein the only macro i should really pay attention to?
and yes i do have a structure program that I'm doing its a 12 week program
You can do this thre ways. And I did my first bulk too fast (gained too fast)
1) Move to mainteance for X period of time. This gives you time for a diet break and to mentally prepare for your next goal. You can watch trends in your weight at maintenance and make sure the TDEE baseline is your actual number to maintain as well. Calculators had mine a little high.
2) Up calories slowly till you reach your max.
3) Go ahead and start the bulk if you are confident in your TDEE calorie numbers.
And protein really is the macro to concentrate on first and then allocate remaining calories to carbs and fats. I was doing a 40% protein but totally not necessary. So I made my macro splits 35c, 30f and 35p. Find what works for you, I personally do better on moderate carb.
0 -
BFitNation wrote: »Do you want to do a clean bulk?.. Slower but min fat gain will be 200-250. So depending on your goal, add these amounts of calories to your TDEE. I guess you could do less, it will just be slower.
If you want add 100 for short period and then increase to your max, you can slow this down a bit as you get used to the swings on the scale, etc.
Protein is the next thing, you may know your protein already, but I have a protein goal of .8 gr/body weight. Others will chime in and say lean mass. I don't know my lean mass so I do not bother with this calculation...LOL
Do you have a structured program you will be following?
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Enjoy this process, and stay the course.
edited to add: TDEE calculators if you needed a reference, https://tdeecalculator.net/, http://scoobysworkshop.com/accurate-calorie-calculator/, http://www.iifym.com/
yes i do want to do a clean bulk, want min fat gain, so i should add 200-250 calories to TDEE right after my cutting phase? someone told me to wait until i stay at the same weight before adding calories to my TDEE, what do you think about that? Is protein the only macro i should really pay attention to?
and yes i do have a structure program that I'm doing its a 12 week program
You can do this thre ways. And I did my first bulk too fast (gained too fast)
1) Move to mainteance for X period of time. This gives you time for a diet break and to mentally prepare for your next goal. You can watch trends in your weight at maintenance and make sure the TDEE baseline is your actual number to maintain as well. Calculators had mine a little high.
2) Up calories slowly till you reach your max.
3) Go ahead and start the bulk if you are confident in your TDEE calorie numbers.
And protein really is the macro to concentrate on first and then allocate remaining calories to carbs and fats. I was doing a 40% protein but totally not necessary. So I made my macro splits 35c, 30f and 35p. Find what works for you, I personally do better on moderate carb.
IIFYM has my TDEE at 2183 i believe, does that sounds good? how long should i stay at that number for before adding the calories? And when you say reach your max your talking about the calories i add to my TDEE and when my weight stays the same or keeps going up? sorry just wanting to make sure i do everything right.
so my protein macro would be 136 since thats what my weight is of now? So i would take 2183 figure out what my fats are and already know what my protein is and now would have to figure out my macros for carbs? do you know where to find a formula to figure out the macros for it?
here are my macros for my cutting phase, doing carb cycling.
low carbs
calories: 1660
Fat: 65g
prot: 145g
carbs: 125g
High Carbs
Calories: 2037
Fat: 45g
Prot: 153g
Carbs: 255g
Does that sound good?0 -
BFitNation wrote: »BFitNation wrote: »Do you want to do a clean bulk?.. Slower but min fat gain will be 200-250. So depending on your goal, add these amounts of calories to your TDEE. I guess you could do less, it will just be slower.
If you want add 100 for short period and then increase to your max, you can slow this down a bit as you get used to the swings on the scale, etc.
Protein is the next thing, you may know your protein already, but I have a protein goal of .8 gr/body weight. Others will chime in and say lean mass. I don't know my lean mass so I do not bother with this calculation...LOL
Do you have a structured program you will be following?
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Enjoy this process, and stay the course.
edited to add: TDEE calculators if you needed a reference, https://tdeecalculator.net/, http://scoobysworkshop.com/accurate-calorie-calculator/, http://www.iifym.com/
yes i do want to do a clean bulk, want min fat gain, so i should add 200-250 calories to TDEE right after my cutting phase? someone told me to wait until i stay at the same weight before adding calories to my TDEE, what do you think about that? Is protein the only macro i should really pay attention to?
and yes i do have a structure program that I'm doing its a 12 week program
You can do this thre ways. And I did my first bulk too fast (gained too fast)
1) Move to mainteance for X period of time. This gives you time for a diet break and to mentally prepare for your next goal. You can watch trends in your weight at maintenance and make sure the TDEE baseline is your actual number to maintain as well. Calculators had mine a little high.
2) Up calories slowly till you reach your max.
3) Go ahead and start the bulk if you are confident in your TDEE calorie numbers.
And protein really is the macro to concentrate on first and then allocate remaining calories to carbs and fats. I was doing a 40% protein but totally not necessary. So I made my macro splits 35c, 30f and 35p. Find what works for you, I personally do better on moderate carb.
IIFYM has my TDEE at 2183 i believe, does that sounds good? how long should i stay at that number for before adding the calories? And when you say reach your max your talking about the calories i add to my TDEE and when my weight stays the same or keeps going up? sorry just wanting to make sure i do everything right.
so my protein macro would be 136 since thats what my weight is of now? So i would take 2183 figure out what my fats are and already know what my protein is and now would have to figure out my macros for carbs? do you know where to find a formula to figure out the macros for it?
here are my macros for my cutting phase, doing carb cycling.
low carbs
calories: 1660
Fat: 65g
prot: 145g
carbs: 125g
High Carbs
Calories: 2037
Fat: 45g
Prot: 153g
Carbs: 255g
Does that sound good?
Your TDEE from the calculator can be off or spot on. The maintenance phase you plan to take first will allow you to work with the calories and trend you weight for as long as you plan to stay in maintenance. This way if it is off you will get a more accurate number for surplus. For me (and this is just me), I took the more aggressive approach and ended up bulking still I hated my self (the amount of fat gain) LOL..
When your weight is steady in maintenance, everything with lifting feels right (both psychically and mentally) you are ready to move to adding surplus. What I mean is max as in the number of calories you plan to add in your surplus. So if you plan to add 75 - 100 at a time till you reach 200 or 250, etc.
I do not do calorie cycling when cutting and def not in bulking. So again this is where some trial and error comes in. But your numbers you posted look pretty good, protein especially. Are you using MFP Premium?
As long as you are hitting your protein around 1 gr/body weight however you choose to cycle that is certainly fine.
Why not give this plan (awesome by the way) 3 - 4 weeks. See how you feel about your weight, how you feel mentally about moving to the next phase. I would love to follow your progress! 0 -
BFitNation wrote: »Do you want to do a clean bulk?.. Slower but min fat gain will be 200-250. So depending on your goal, add these amounts of calories to your TDEE. I guess you could do less, it will just be slower.
If you want add 100 for short period and then increase to your max, you can slow this down a bit as you get used to the swings on the scale, etc.
Protein is the next thing, you may know your protein already, but I have a protein goal of .8 gr/body weight. Others will chime in and say lean mass. I don't know my lean mass so I do not bother with this calculation...LOL
Do you have a structured program you will be following?
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Enjoy this process, and stay the course.
edited to add: TDEE calculators if you needed a reference, https://tdeecalculator.net/, http://scoobysworkshop.com/accurate-calorie-calculator/, http://www.iifym.com/
yes i do want to do a clean bulk, want min fat gain, so i should add 200-250 calories to TDEE right after my cutting phase? someone told me to wait until i stay at the same weight before adding calories to my TDEE, what do you think about that? Is protein the only macro i should really pay attention to?
and yes i do have a structure program that I'm doing its a 12 week program
The reason people tell you this is so that you can accurately determine your maintenance range of calories. TDEE calculators and whatnot are only reasonably good estimates...bumping your calories up from cutting to maintenance and holding for a bit will give you a more accurate picture of what you actually need to maintain and then bulk...from there just start adding a bit more food until you're gaining about 1 Lb every couple of weeks.
I personally think it's difficult to just say "add 250 calories to maintenance" because I've found maintenance to be a range rather than any one specific number.1 -
BFitNation wrote: »BFitNation wrote: »Do you want to do a clean bulk?.. Slower but min fat gain will be 200-250. So depending on your goal, add these amounts of calories to your TDEE. I guess you could do less, it will just be slower.
If you want add 100 for short period and then increase to your max, you can slow this down a bit as you get used to the swings on the scale, etc.
Protein is the next thing, you may know your protein already, but I have a protein goal of .8 gr/body weight. Others will chime in and say lean mass. I don't know my lean mass so I do not bother with this calculation...LOL
Do you have a structured program you will be following?
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Enjoy this process, and stay the course.
edited to add: TDEE calculators if you needed a reference, https://tdeecalculator.net/, http://scoobysworkshop.com/accurate-calorie-calculator/, http://www.iifym.com/
yes i do want to do a clean bulk, want min fat gain, so i should add 200-250 calories to TDEE right after my cutting phase? someone told me to wait until i stay at the same weight before adding calories to my TDEE, what do you think about that? Is protein the only macro i should really pay attention to?
and yes i do have a structure program that I'm doing its a 12 week program
You can do this thre ways. And I did my first bulk too fast (gained too fast)
1) Move to mainteance for X period of time. This gives you time for a diet break and to mentally prepare for your next goal. You can watch trends in your weight at maintenance and make sure the TDEE baseline is your actual number to maintain as well. Calculators had mine a little high.
2) Up calories slowly till you reach your max.
3) Go ahead and start the bulk if you are confident in your TDEE calorie numbers.
And protein really is the macro to concentrate on first and then allocate remaining calories to carbs and fats. I was doing a 40% protein but totally not necessary. So I made my macro splits 35c, 30f and 35p. Find what works for you, I personally do better on moderate carb.
IIFYM has my TDEE at 2183 i believe, does that sounds good? how long should i stay at that number for before adding the calories? And when you say reach your max your talking about the calories i add to my TDEE and when my weight stays the same or keeps going up? sorry just wanting to make sure i do everything right.
so my protein macro would be 136 since thats what my weight is of now? So i would take 2183 figure out what my fats are and already know what my protein is and now would have to figure out my macros for carbs? do you know where to find a formula to figure out the macros for it?
here are my macros for my cutting phase, doing carb cycling.
low carbs
calories: 1660
Fat: 65g
prot: 145g
carbs: 125g
High Carbs
Calories: 2037
Fat: 45g
Prot: 153g
Carbs: 255g
Does that sound good?
You TDEE from the calculator can be off or spot on. The maintenance phase you plan to take first will allow you to work with the calories and trend you weight for as long as you plan to stay in maintenance. This way if it is off you will get a more accurate number for surplus.
When your weight is steady in maintenance, everything with lifting feels right (both phsycially and mentally) you are ready to move to adding surplus. Choosing to do it slower? Then what I mean is max as in the number of calories you plan to add in your surplus. So if you plan to add 75 - 100 at a time till you reach 200 or 250, etc.
I do not do calorie cycling when cutting and def not in bulking. So again this is where some trial and error comes in. But your numbers you posted look pretty good, protein especially. Are you using MFP Premium?
As long as you are hitting your protein around 1 gr/body weight however you choose to cycle that is certainly fine.
Why not give this plan (awesome by the way) 3 - 4 weeks. See how you feel about your weight, how you feel mentally about moving to the next phase. I would love to follow your progress!
When you say steady like 1 or 2lbs from the weight i started at? or just stay at the same weight? how long exactly should i stay in maintenance, 2 weeks? Should i do carb cycling during my cutting phase? if not should i just do moderate carbs the whole 12 weeks? What would be the best macros for medium? and also calories?
I did have premium before and love it, prob will purchase it again for my cut, so give the bulking phase 3-4 weeks? but that doesn't count the weeks that i stay in maintenance?
Oh yeah i would love you to follow if you want
i actually have a youtube channel that i will be documenting everything 0 -
BFitNation wrote: »BFitNation wrote: »BFitNation wrote: »Do you want to do a clean bulk?.. Slower but min fat gain will be 200-250. So depending on your goal, add these amounts of calories to your TDEE. I guess you could do less, it will just be slower.
If you want add 100 for short period and then increase to your max, you can slow this down a bit as you get used to the swings on the scale, etc.
Protein is the next thing, you may know your protein already, but I have a protein goal of .8 gr/body weight. Others will chime in and say lean mass. I don't know my lean mass so I do not bother with this calculation...LOL
Do you have a structured program you will be following?
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Enjoy this process, and stay the course.
edited to add: TDEE calculators if you needed a reference, https://tdeecalculator.net/, http://scoobysworkshop.com/accurate-calorie-calculator/, http://www.iifym.com/
yes i do want to do a clean bulk, want min fat gain, so i should add 200-250 calories to TDEE right after my cutting phase? someone told me to wait until i stay at the same weight before adding calories to my TDEE, what do you think about that? Is protein the only macro i should really pay attention to?
and yes i do have a structure program that I'm doing its a 12 week program
You can do this thre ways. And I did my first bulk too fast (gained too fast)
1) Move to mainteance for X period of time. This gives you time for a diet break and to mentally prepare for your next goal. You can watch trends in your weight at maintenance and make sure the TDEE baseline is your actual number to maintain as well. Calculators had mine a little high.
2) Up calories slowly till you reach your max.
3) Go ahead and start the bulk if you are confident in your TDEE calorie numbers.
And protein really is the macro to concentrate on first and then allocate remaining calories to carbs and fats. I was doing a 40% protein but totally not necessary. So I made my macro splits 35c, 30f and 35p. Find what works for you, I personally do better on moderate carb.
IIFYM has my TDEE at 2183 i believe, does that sounds good? how long should i stay at that number for before adding the calories? And when you say reach your max your talking about the calories i add to my TDEE and when my weight stays the same or keeps going up? sorry just wanting to make sure i do everything right.
so my protein macro would be 136 since thats what my weight is of now? So i would take 2183 figure out what my fats are and already know what my protein is and now would have to figure out my macros for carbs? do you know where to find a formula to figure out the macros for it?
here are my macros for my cutting phase, doing carb cycling.
low carbs
calories: 1660
Fat: 65g
prot: 145g
carbs: 125g
High Carbs
Calories: 2037
Fat: 45g
Prot: 153g
Carbs: 255g
Does that sound good?
You TDEE from the calculator can be off or spot on. The maintenance phase you plan to take first will allow you to work with the calories and trend you weight for as long as you plan to stay in maintenance. This way if it is off you will get a more accurate number for surplus.
When your weight is steady in maintenance, everything with lifting feels right (both phsycially and mentally) you are ready to move to adding surplus. Choosing to do it slower? Then what I mean is max as in the number of calories you plan to add in your surplus. So if you plan to add 75 - 100 at a time till you reach 200 or 250, etc.
I do not do calorie cycling when cutting and def not in bulking. So again this is where some trial and error comes in. But your numbers you posted look pretty good, protein especially. Are you using MFP Premium?
As long as you are hitting your protein around 1 gr/body weight however you choose to cycle that is certainly fine.
Why not give this plan (awesome by the way) 3 - 4 weeks. See how you feel about your weight, how you feel mentally about moving to the next phase. I would love to follow your progress!
When you say steady like 1 or 2lbs from the weight i started at? or just stay at the same weight? how long exactly should i stay in maintenance, 2 weeks? Should i do carb cycling during my cutting phase? if not should i just do moderate carbs the whole 12 weeks? What would be the best macros for medium? and also calories?
I did have premium before and love it, prob will purchase it again for my cut, so give the bulking phase 3-4 weeks? but that doesn't count the weeks that i stay in maintenance?
Oh yeah i would love you to follow if you want i actually have a youtube channel that i will be documenting everything
What you want is to find the sweet spot in maintenance, then you make the decision how long you need to stay there. When you are ready to move to surplus take the plunge and start adding however you want. So if you want to add 200 - 250 right off the maintain numbers I say go a head. If you want to do it slower (keep in mind a lot of women are a siddish of weight gain as why I said you can do it slower if you want)..
- During cutting, cut till you get to the desired BF% or weight range.
- Maintenance, find the sweet spot and remain in maintenance till you are ready to bulk
- For the bulk, you said you have a 12 week program right? Bulk that program and see if you have met your weight gain.
Send me the link to youtube.. that will be great!0 -
I forgot to answer question about the carbs, I have a carb range that works for me. I am neither low or high. So if you perform better doing the cycling, that is fine. If you have a carb range that work for you both cutting an bulk and want to stay at that carb range that is fine too. Just keep in mind, do not over think this.
Sleep, eat and lift! Rinse and repeat.. LOL Really that is all there is to it. Find the macro split that works best for you as in the carb and fat ratio... There is not just one way to do this.0 -
BFitNation wrote: »BFitNation wrote: »BFitNation wrote: »Do you want to do a clean bulk?.. Slower but min fat gain will be 200-250. So depending on your goal, add these amounts of calories to your TDEE. I guess you could do less, it will just be slower.
If you want add 100 for short period and then increase to your max, you can slow this down a bit as you get used to the swings on the scale, etc.
Protein is the next thing, you may know your protein already, but I have a protein goal of .8 gr/body weight. Others will chime in and say lean mass. I don't know my lean mass so I do not bother with this calculation...LOL
Do you have a structured program you will be following?
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Enjoy this process, and stay the course.
edited to add: TDEE calculators if you needed a reference, https://tdeecalculator.net/, http://scoobysworkshop.com/accurate-calorie-calculator/, http://www.iifym.com/
yes i do want to do a clean bulk, want min fat gain, so i should add 200-250 calories to TDEE right after my cutting phase? someone told me to wait until i stay at the same weight before adding calories to my TDEE, what do you think about that? Is protein the only macro i should really pay attention to?
and yes i do have a structure program that I'm doing its a 12 week program
You can do this thre ways. And I did my first bulk too fast (gained too fast)
1) Move to mainteance for X period of time. This gives you time for a diet break and to mentally prepare for your next goal. You can watch trends in your weight at maintenance and make sure the TDEE baseline is your actual number to maintain as well. Calculators had mine a little high.
2) Up calories slowly till you reach your max.
3) Go ahead and start the bulk if you are confident in your TDEE calorie numbers.
And protein really is the macro to concentrate on first and then allocate remaining calories to carbs and fats. I was doing a 40% protein but totally not necessary. So I made my macro splits 35c, 30f and 35p. Find what works for you, I personally do better on moderate carb.
IIFYM has my TDEE at 2183 i believe, does that sounds good? how long should i stay at that number for before adding the calories? And when you say reach your max your talking about the calories i add to my TDEE and when my weight stays the same or keeps going up? sorry just wanting to make sure i do everything right.
so my protein macro would be 136 since thats what my weight is of now? So i would take 2183 figure out what my fats are and already know what my protein is and now would have to figure out my macros for carbs? do you know where to find a formula to figure out the macros for it?
here are my macros for my cutting phase, doing carb cycling.
low carbs
calories: 1660
Fat: 65g
prot: 145g
carbs: 125g
High Carbs
Calories: 2037
Fat: 45g
Prot: 153g
Carbs: 255g
Does that sound good?
You TDEE from the calculator can be off or spot on. The maintenance phase you plan to take first will allow you to work with the calories and trend you weight for as long as you plan to stay in maintenance. This way if it is off you will get a more accurate number for surplus.
When your weight is steady in maintenance, everything with lifting feels right (both phsycially and mentally) you are ready to move to adding surplus. Choosing to do it slower? Then what I mean is max as in the number of calories you plan to add in your surplus. So if you plan to add 75 - 100 at a time till you reach 200 or 250, etc.
I do not do calorie cycling when cutting and def not in bulking. So again this is where some trial and error comes in. But your numbers you posted look pretty good, protein especially. Are you using MFP Premium?
As long as you are hitting your protein around 1 gr/body weight however you choose to cycle that is certainly fine.
Why not give this plan (awesome by the way) 3 - 4 weeks. See how you feel about your weight, how you feel mentally about moving to the next phase. I would love to follow your progress!
When you say steady like 1 or 2lbs from the weight i started at? or just stay at the same weight? how long exactly should i stay in maintenance, 2 weeks? Should i do carb cycling during my cutting phase? if not should i just do moderate carbs the whole 12 weeks? What would be the best macros for medium? and also calories?
I did have premium before and love it, prob will purchase it again for my cut, so give the bulking phase 3-4 weeks? but that doesn't count the weeks that i stay in maintenance?
Oh yeah i would love you to follow if you want i actually have a youtube channel that i will be documenting everything
What you want is to find the sweet spot in maintenance, then you make the decision how long you need to stay there. When you are ready to move to surplus take the plunge and start adding however you want. So if you want to add 200 - 250 right off the maintain numbers I say go a head. If you want to do it slower (keep in mind a lot of women are a siddish of weight gain as why I said you can do it slower if you want)..
- During cutting, cut till you get to the desired BF% or weight range.
- Maintenance, find the sweet spot and remain in maintenance till you are ready to bulk
- For the bulk, you said you have a 12 week program right? Bulk that program and see if you have met your weight gain.
Send me the link to youtube.. that will be great!
Yeah ill prob start off slowly at 75-100 and then add more if needed. Should i use the macros that IIFYM gives me or MFP? Im actually going to be cutting with the 12 week program that i have then do my bulking phase for at least 2 or so months. Should i carb cycling on the cutting phase? What should my med macros be?
youtube: https://www.youtube.com/channel/UC2GecjE5dc3D0Kcb9pNZ1NA0 -
BFitNation wrote: »BFitNation wrote: »BFitNation wrote: »BFitNation wrote: »Do you want to do a clean bulk?.. Slower but min fat gain will be 200-250. So depending on your goal, add these amounts of calories to your TDEE. I guess you could do less, it will just be slower.
If you want add 100 for short period and then increase to your max, you can slow this down a bit as you get used to the swings on the scale, etc.
Protein is the next thing, you may know your protein already, but I have a protein goal of .8 gr/body weight. Others will chime in and say lean mass. I don't know my lean mass so I do not bother with this calculation...LOL
Do you have a structured program you will be following?
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Enjoy this process, and stay the course.
edited to add: TDEE calculators if you needed a reference, https://tdeecalculator.net/, http://scoobysworkshop.com/accurate-calorie-calculator/, http://www.iifym.com/
yes i do want to do a clean bulk, want min fat gain, so i should add 200-250 calories to TDEE right after my cutting phase? someone told me to wait until i stay at the same weight before adding calories to my TDEE, what do you think about that? Is protein the only macro i should really pay attention to?
and yes i do have a structure program that I'm doing its a 12 week program
You can do this thre ways. And I did my first bulk too fast (gained too fast)
1) Move to mainteance for X period of time. This gives you time for a diet break and to mentally prepare for your next goal. You can watch trends in your weight at maintenance and make sure the TDEE baseline is your actual number to maintain as well. Calculators had mine a little high.
2) Up calories slowly till you reach your max.
3) Go ahead and start the bulk if you are confident in your TDEE calorie numbers.
And protein really is the macro to concentrate on first and then allocate remaining calories to carbs and fats. I was doing a 40% protein but totally not necessary. So I made my macro splits 35c, 30f and 35p. Find what works for you, I personally do better on moderate carb.
IIFYM has my TDEE at 2183 i believe, does that sounds good? how long should i stay at that number for before adding the calories? And when you say reach your max your talking about the calories i add to my TDEE and when my weight stays the same or keeps going up? sorry just wanting to make sure i do everything right.
so my protein macro would be 136 since thats what my weight is of now? So i would take 2183 figure out what my fats are and already know what my protein is and now would have to figure out my macros for carbs? do you know where to find a formula to figure out the macros for it?
here are my macros for my cutting phase, doing carb cycling.
low carbs
calories: 1660
Fat: 65g
prot: 145g
carbs: 125g
High Carbs
Calories: 2037
Fat: 45g
Prot: 153g
Carbs: 255g
Does that sound good?
You TDEE from the calculator can be off or spot on. The maintenance phase you plan to take first will allow you to work with the calories and trend you weight for as long as you plan to stay in maintenance. This way if it is off you will get a more accurate number for surplus.
When your weight is steady in maintenance, everything with lifting feels right (both phsycially and mentally) you are ready to move to adding surplus. Choosing to do it slower? Then what I mean is max as in the number of calories you plan to add in your surplus. So if you plan to add 75 - 100 at a time till you reach 200 or 250, etc.
I do not do calorie cycling when cutting and def not in bulking. So again this is where some trial and error comes in. But your numbers you posted look pretty good, protein especially. Are you using MFP Premium?
As long as you are hitting your protein around 1 gr/body weight however you choose to cycle that is certainly fine.
Why not give this plan (awesome by the way) 3 - 4 weeks. See how you feel about your weight, how you feel mentally about moving to the next phase. I would love to follow your progress!
When you say steady like 1 or 2lbs from the weight i started at? or just stay at the same weight? how long exactly should i stay in maintenance, 2 weeks? Should i do carb cycling during my cutting phase? if not should i just do moderate carbs the whole 12 weeks? What would be the best macros for medium? and also calories?
I did have premium before and love it, prob will purchase it again for my cut, so give the bulking phase 3-4 weeks? but that doesn't count the weeks that i stay in maintenance?
Oh yeah i would love you to follow if you want i actually have a youtube channel that i will be documenting everything
What you want is to find the sweet spot in maintenance, then you make the decision how long you need to stay there. When you are ready to move to surplus take the plunge and start adding however you want. So if you want to add 200 - 250 right off the maintain numbers I say go a head. If you want to do it slower (keep in mind a lot of women are a siddish of weight gain as why I said you can do it slower if you want)..
- During cutting, cut till you get to the desired BF% or weight range.
- Maintenance, find the sweet spot and remain in maintenance till you are ready to bulk
- For the bulk, you said you have a 12 week program right? Bulk that program and see if you have met your weight gain.
Send me the link to youtube.. that will be great!
Yeah ill prob start off slowly at 75-100 and then add more if needed. Should i use the macros that IIFYM gives me or MFP? Im actually going to be cutting with the 12 week program that i have then do my bulking phase for at least 2 or so months. Should i carb cycling on the cutting phase? What should my med macros be?
youtube: https://www.youtube.com/channel/UC2GecjE5dc3D0Kcb9pNZ1NA
You will need to change MFP default protein value to account for the amount of protein we talked about and change the carbs and fats to reach that 100%. So if you want to take what IIFYM gave you percentage wise and put that in MFP that is fine. I am actually doing a 35%c, 30%f, 35%p.
Do you think carb cycling is gonna get you to a specific goal? I personally eat the same everyday. I am doing a slooooow cut right now and its working just great. I plan bulk again (3rd time) over the holidays into next year.
Thanks so much for the link.. I am looking forward to it!!!0 -
BFitNation wrote: »BFitNation wrote: »BFitNation wrote: »BFitNation wrote: »Do you want to do a clean bulk?.. Slower but min fat gain will be 200-250. So depending on your goal, add these amounts of calories to your TDEE. I guess you could do less, it will just be slower.
If you want add 100 for short period and then increase to your max, you can slow this down a bit as you get used to the swings on the scale, etc.
Protein is the next thing, you may know your protein already, but I have a protein goal of .8 gr/body weight. Others will chime in and say lean mass. I don't know my lean mass so I do not bother with this calculation...LOL
Do you have a structured program you will be following?
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Enjoy this process, and stay the course.
edited to add: TDEE calculators if you needed a reference, https://tdeecalculator.net/, http://scoobysworkshop.com/accurate-calorie-calculator/, http://www.iifym.com/
yes i do want to do a clean bulk, want min fat gain, so i should add 200-250 calories to TDEE right after my cutting phase? someone told me to wait until i stay at the same weight before adding calories to my TDEE, what do you think about that? Is protein the only macro i should really pay attention to?
and yes i do have a structure program that I'm doing its a 12 week program
You can do this thre ways. And I did my first bulk too fast (gained too fast)
1) Move to mainteance for X period of time. This gives you time for a diet break and to mentally prepare for your next goal. You can watch trends in your weight at maintenance and make sure the TDEE baseline is your actual number to maintain as well. Calculators had mine a little high.
2) Up calories slowly till you reach your max.
3) Go ahead and start the bulk if you are confident in your TDEE calorie numbers.
And protein really is the macro to concentrate on first and then allocate remaining calories to carbs and fats. I was doing a 40% protein but totally not necessary. So I made my macro splits 35c, 30f and 35p. Find what works for you, I personally do better on moderate carb.
IIFYM has my TDEE at 2183 i believe, does that sounds good? how long should i stay at that number for before adding the calories? And when you say reach your max your talking about the calories i add to my TDEE and when my weight stays the same or keeps going up? sorry just wanting to make sure i do everything right.
so my protein macro would be 136 since thats what my weight is of now? So i would take 2183 figure out what my fats are and already know what my protein is and now would have to figure out my macros for carbs? do you know where to find a formula to figure out the macros for it?
here are my macros for my cutting phase, doing carb cycling.
low carbs
calories: 1660
Fat: 65g
prot: 145g
carbs: 125g
High Carbs
Calories: 2037
Fat: 45g
Prot: 153g
Carbs: 255g
Does that sound good?
You TDEE from the calculator can be off or spot on. The maintenance phase you plan to take first will allow you to work with the calories and trend you weight for as long as you plan to stay in maintenance. This way if it is off you will get a more accurate number for surplus.
When your weight is steady in maintenance, everything with lifting feels right (both phsycially and mentally) you are ready to move to adding surplus. Choosing to do it slower? Then what I mean is max as in the number of calories you plan to add in your surplus. So if you plan to add 75 - 100 at a time till you reach 200 or 250, etc.
I do not do calorie cycling when cutting and def not in bulking. So again this is where some trial and error comes in. But your numbers you posted look pretty good, protein especially. Are you using MFP Premium?
As long as you are hitting your protein around 1 gr/body weight however you choose to cycle that is certainly fine.
Why not give this plan (awesome by the way) 3 - 4 weeks. See how you feel about your weight, how you feel mentally about moving to the next phase. I would love to follow your progress!
When you say steady like 1 or 2lbs from the weight i started at? or just stay at the same weight? how long exactly should i stay in maintenance, 2 weeks? Should i do carb cycling during my cutting phase? if not should i just do moderate carbs the whole 12 weeks? What would be the best macros for medium? and also calories?
I did have premium before and love it, prob will purchase it again for my cut, so give the bulking phase 3-4 weeks? but that doesn't count the weeks that i stay in maintenance?
Oh yeah i would love you to follow if you want i actually have a youtube channel that i will be documenting everything
What you want is to find the sweet spot in maintenance, then you make the decision how long you need to stay there. When you are ready to move to surplus take the plunge and start adding however you want. So if you want to add 200 - 250 right off the maintain numbers I say go a head. If you want to do it slower (keep in mind a lot of women are a siddish of weight gain as why I said you can do it slower if you want)..
- During cutting, cut till you get to the desired BF% or weight range.
- Maintenance, find the sweet spot and remain in maintenance till you are ready to bulk
- For the bulk, you said you have a 12 week program right? Bulk that program and see if you have met your weight gain.
Send me the link to youtube.. that will be great!
Yeah ill prob start off slowly at 75-100 and then add more if needed. Should i use the macros that IIFYM gives me or MFP? Im actually going to be cutting with the 12 week program that i have then do my bulking phase for at least 2 or so months. Should i carb cycling on the cutting phase? What should my med macros be?
youtube: https://www.youtube.com/channel/UC2GecjE5dc3D0Kcb9pNZ1NA
You will need to change MFP default protein value to account for the amount of protein we talked about and change the carbs and fats to reach that 100%. So if you want to take what IIFYM gave you percentage wise and put that in MFP that is fine. I am actually doing a 35%c, 30%f, 35%p.
Do you think carb cycling is gonna get you to a specific goal? I personally eat the same everyday. I am doing a slooooow cut right now and its working just great. I plan bulk again (3rd time) over the holidays into next year.
Thanks so much for the link.. I am looking forward to it!!!
I did Carb cycling before when i was cutting and i did good i lost about 6lbs, but i think i might just stay at the same macros for this cut and see what happened, I know for sure the fats will have to be higher since i always have the hardest staying under fat haha. I wanna do a slow cut as well how long is a safe bulk? is 3 months safe? Im just really nervous about bulking and eating a lot of calories haha. I can't wait either 0 -
BFitNation wrote: »BFitNation wrote: »BFitNation wrote: »BFitNation wrote: »BFitNation wrote: »Do you want to do a clean bulk?.. Slower but min fat gain will be 200-250. So depending on your goal, add these amounts of calories to your TDEE. I guess you could do less, it will just be slower.
If you want add 100 for short period and then increase to your max, you can slow this down a bit as you get used to the swings on the scale, etc.
Protein is the next thing, you may know your protein already, but I have a protein goal of .8 gr/body weight. Others will chime in and say lean mass. I don't know my lean mass so I do not bother with this calculation...LOL
Do you have a structured program you will be following?
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Enjoy this process, and stay the course.
edited to add: TDEE calculators if you needed a reference, https://tdeecalculator.net/, http://scoobysworkshop.com/accurate-calorie-calculator/, http://www.iifym.com/
yes i do want to do a clean bulk, want min fat gain, so i should add 200-250 calories to TDEE right after my cutting phase? someone told me to wait until i stay at the same weight before adding calories to my TDEE, what do you think about that? Is protein the only macro i should really pay attention to?
and yes i do have a structure program that I'm doing its a 12 week program
You can do this thre ways. And I did my first bulk too fast (gained too fast)
1) Move to mainteance for X period of time. This gives you time for a diet break and to mentally prepare for your next goal. You can watch trends in your weight at maintenance and make sure the TDEE baseline is your actual number to maintain as well. Calculators had mine a little high.
2) Up calories slowly till you reach your max.
3) Go ahead and start the bulk if you are confident in your TDEE calorie numbers.
And protein really is the macro to concentrate on first and then allocate remaining calories to carbs and fats. I was doing a 40% protein but totally not necessary. So I made my macro splits 35c, 30f and 35p. Find what works for you, I personally do better on moderate carb.
IIFYM has my TDEE at 2183 i believe, does that sounds good? how long should i stay at that number for before adding the calories? And when you say reach your max your talking about the calories i add to my TDEE and when my weight stays the same or keeps going up? sorry just wanting to make sure i do everything right.
so my protein macro would be 136 since thats what my weight is of now? So i would take 2183 figure out what my fats are and already know what my protein is and now would have to figure out my macros for carbs? do you know where to find a formula to figure out the macros for it?
here are my macros for my cutting phase, doing carb cycling.
low carbs
calories: 1660
Fat: 65g
prot: 145g
carbs: 125g
High Carbs
Calories: 2037
Fat: 45g
Prot: 153g
Carbs: 255g
Does that sound good?
You TDEE from the calculator can be off or spot on. The maintenance phase you plan to take first will allow you to work with the calories and trend you weight for as long as you plan to stay in maintenance. This way if it is off you will get a more accurate number for surplus.
When your weight is steady in maintenance, everything with lifting feels right (both phsycially and mentally) you are ready to move to adding surplus. Choosing to do it slower? Then what I mean is max as in the number of calories you plan to add in your surplus. So if you plan to add 75 - 100 at a time till you reach 200 or 250, etc.
I do not do calorie cycling when cutting and def not in bulking. So again this is where some trial and error comes in. But your numbers you posted look pretty good, protein especially. Are you using MFP Premium?
As long as you are hitting your protein around 1 gr/body weight however you choose to cycle that is certainly fine.
Why not give this plan (awesome by the way) 3 - 4 weeks. See how you feel about your weight, how you feel mentally about moving to the next phase. I would love to follow your progress!
When you say steady like 1 or 2lbs from the weight i started at? or just stay at the same weight? how long exactly should i stay in maintenance, 2 weeks? Should i do carb cycling during my cutting phase? if not should i just do moderate carbs the whole 12 weeks? What would be the best macros for medium? and also calories?
I did have premium before and love it, prob will purchase it again for my cut, so give the bulking phase 3-4 weeks? but that doesn't count the weeks that i stay in maintenance?
Oh yeah i would love you to follow if you want i actually have a youtube channel that i will be documenting everything
What you want is to find the sweet spot in maintenance, then you make the decision how long you need to stay there. When you are ready to move to surplus take the plunge and start adding however you want. So if you want to add 200 - 250 right off the maintain numbers I say go a head. If you want to do it slower (keep in mind a lot of women are a siddish of weight gain as why I said you can do it slower if you want)..
- During cutting, cut till you get to the desired BF% or weight range.
- Maintenance, find the sweet spot and remain in maintenance till you are ready to bulk
- For the bulk, you said you have a 12 week program right? Bulk that program and see if you have met your weight gain.
Send me the link to youtube.. that will be great!
Yeah ill prob start off slowly at 75-100 and then add more if needed. Should i use the macros that IIFYM gives me or MFP? Im actually going to be cutting with the 12 week program that i have then do my bulking phase for at least 2 or so months. Should i carb cycling on the cutting phase? What should my med macros be?
youtube: https://www.youtube.com/channel/UC2GecjE5dc3D0Kcb9pNZ1NA
You will need to change MFP default protein value to account for the amount of protein we talked about and change the carbs and fats to reach that 100%. So if you want to take what IIFYM gave you percentage wise and put that in MFP that is fine. I am actually doing a 35%c, 30%f, 35%p.
Do you think carb cycling is gonna get you to a specific goal? I personally eat the same everyday. I am doing a slooooow cut right now and its working just great. I plan bulk again (3rd time) over the holidays into next year.
Thanks so much for the link.. I am looking forward to it!!!
I did Carb cycling before when i was cutting and i did good i lost about 6lbs, but i think i might just stay at the same macros for this cut and see what happened, I know for sure the fats will have to be higher since i always have the hardest staying under fat haha. I wanna do a slow cut as well how long is a safe bulk? is 3 months safe? Im just really nervous about bulking and eating a lot of calories haha. I can't wait either
The bulking should be done until you finish the program, but if you meet or exceeded your weight gain goal you will have to decide if you continue on.. The first bulk is really going to be learning experience for you. I know that all the numbers and macros and calories look great on paper, but what actually happens to your body during this time is what is real. So if you get to x weight and you are ok with continuting on, keep going. Some people my self included (first bulk) I gained too much fat to fast. So I bailed on bulk and re started over.
A lot of guys will say, bulk till you hate yourself.. LOL which is really what I did and in the end I was ok with that. But I learned about my body and what to do and what not to do the next time around.
Keep measurements, photos, and trend your weight if you have to (using a weight trend app).. I take photos monthly, weight and measurements monthly and I also do calipers. I do not have money to get expensive scans done so this is best that I can do. With all gadgets I stil do not know my body %, but I have a idea (range).
0 -
BFitNation wrote: »BFitNation wrote: »BFitNation wrote: »BFitNation wrote: »BFitNation wrote: »Do you want to do a clean bulk?.. Slower but min fat gain will be 200-250. So depending on your goal, add these amounts of calories to your TDEE. I guess you could do less, it will just be slower.
If you want add 100 for short period and then increase to your max, you can slow this down a bit as you get used to the swings on the scale, etc.
Protein is the next thing, you may know your protein already, but I have a protein goal of .8 gr/body weight. Others will chime in and say lean mass. I don't know my lean mass so I do not bother with this calculation...LOL
Do you have a structured program you will be following?
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Enjoy this process, and stay the course.
edited to add: TDEE calculators if you needed a reference, https://tdeecalculator.net/, http://scoobysworkshop.com/accurate-calorie-calculator/, http://www.iifym.com/
yes i do want to do a clean bulk, want min fat gain, so i should add 200-250 calories to TDEE right after my cutting phase? someone told me to wait until i stay at the same weight before adding calories to my TDEE, what do you think about that? Is protein the only macro i should really pay attention to?
and yes i do have a structure program that I'm doing its a 12 week program
You can do this thre ways. And I did my first bulk too fast (gained too fast)
1) Move to mainteance for X period of time. This gives you time for a diet break and to mentally prepare for your next goal. You can watch trends in your weight at maintenance and make sure the TDEE baseline is your actual number to maintain as well. Calculators had mine a little high.
2) Up calories slowly till you reach your max.
3) Go ahead and start the bulk if you are confident in your TDEE calorie numbers.
And protein really is the macro to concentrate on first and then allocate remaining calories to carbs and fats. I was doing a 40% protein but totally not necessary. So I made my macro splits 35c, 30f and 35p. Find what works for you, I personally do better on moderate carb.
IIFYM has my TDEE at 2183 i believe, does that sounds good? how long should i stay at that number for before adding the calories? And when you say reach your max your talking about the calories i add to my TDEE and when my weight stays the same or keeps going up? sorry just wanting to make sure i do everything right.
so my protein macro would be 136 since thats what my weight is of now? So i would take 2183 figure out what my fats are and already know what my protein is and now would have to figure out my macros for carbs? do you know where to find a formula to figure out the macros for it?
here are my macros for my cutting phase, doing carb cycling.
low carbs
calories: 1660
Fat: 65g
prot: 145g
carbs: 125g
High Carbs
Calories: 2037
Fat: 45g
Prot: 153g
Carbs: 255g
Does that sound good?
You TDEE from the calculator can be off or spot on. The maintenance phase you plan to take first will allow you to work with the calories and trend you weight for as long as you plan to stay in maintenance. This way if it is off you will get a more accurate number for surplus.
When your weight is steady in maintenance, everything with lifting feels right (both phsycially and mentally) you are ready to move to adding surplus. Choosing to do it slower? Then what I mean is max as in the number of calories you plan to add in your surplus. So if you plan to add 75 - 100 at a time till you reach 200 or 250, etc.
I do not do calorie cycling when cutting and def not in bulking. So again this is where some trial and error comes in. But your numbers you posted look pretty good, protein especially. Are you using MFP Premium?
As long as you are hitting your protein around 1 gr/body weight however you choose to cycle that is certainly fine.
Why not give this plan (awesome by the way) 3 - 4 weeks. See how you feel about your weight, how you feel mentally about moving to the next phase. I would love to follow your progress!
When you say steady like 1 or 2lbs from the weight i started at? or just stay at the same weight? how long exactly should i stay in maintenance, 2 weeks? Should i do carb cycling during my cutting phase? if not should i just do moderate carbs the whole 12 weeks? What would be the best macros for medium? and also calories?
I did have premium before and love it, prob will purchase it again for my cut, so give the bulking phase 3-4 weeks? but that doesn't count the weeks that i stay in maintenance?
Oh yeah i would love you to follow if you want i actually have a youtube channel that i will be documenting everything
What you want is to find the sweet spot in maintenance, then you make the decision how long you need to stay there. When you are ready to move to surplus take the plunge and start adding however you want. So if you want to add 200 - 250 right off the maintain numbers I say go a head. If you want to do it slower (keep in mind a lot of women are a siddish of weight gain as why I said you can do it slower if you want)..
- During cutting, cut till you get to the desired BF% or weight range.
- Maintenance, find the sweet spot and remain in maintenance till you are ready to bulk
- For the bulk, you said you have a 12 week program right? Bulk that program and see if you have met your weight gain.
Send me the link to youtube.. that will be great!
Yeah ill prob start off slowly at 75-100 and then add more if needed. Should i use the macros that IIFYM gives me or MFP? Im actually going to be cutting with the 12 week program that i have then do my bulking phase for at least 2 or so months. Should i carb cycling on the cutting phase? What should my med macros be?
youtube: https://www.youtube.com/channel/UC2GecjE5dc3D0Kcb9pNZ1NA
You will need to change MFP default protein value to account for the amount of protein we talked about and change the carbs and fats to reach that 100%. So if you want to take what IIFYM gave you percentage wise and put that in MFP that is fine. I am actually doing a 35%c, 30%f, 35%p.
Do you think carb cycling is gonna get you to a specific goal? I personally eat the same everyday. I am doing a slooooow cut right now and its working just great. I plan bulk again (3rd time) over the holidays into next year.
Thanks so much for the link.. I am looking forward to it!!!
I did Carb cycling before when i was cutting and i did good i lost about 6lbs, but i think i might just stay at the same macros for this cut and see what happened, I know for sure the fats will have to be higher since i always have the hardest staying under fat haha. I wanna do a slow cut as well how long is a safe bulk? is 3 months safe? Im just really nervous about bulking and eating a lot of calories haha. I can't wait either
The bulking should be done until you finish the program, but if you meet or exceeded your weight gain goal you will have to decide if you continue on.. The first bulk is really going to be learning experience for you. I know that all the numbers and macros and calories look great on paper, but what actually happens to your body during this time is what is real. So if you get to x weight and you are ok with continuting on, keep going. Some people my self included (first bulk) I gained too much fat to fast. So I bailed on bulk and re started over.
A lot of guys will say, bulk till you hate yourself.. LOL which is really what I did and in the end I was ok with that. But I learned about my body and what to do and what not to do the next time around.
Keep measurements, photos, and trend your weight if you have to (using a weight trend app).. I take photos monthly, weight and measurements monthly and I also do calipers. I do not have money to get expensive scans done so this is best that I can do. With all gadgets I stil do not know my body %, but I have a idea (range).
basically its just a learning process? just figuring out what your body likes and doesn't like? So i should weight monthly to see progress and take pictures and measurements? I usually weight myself every monday used to do it every friday, i shouldn't do that? ill do a different program for bulking 0 -
BFitNation wrote: »BFitNation wrote: »BFitNation wrote: »BFitNation wrote: »BFitNation wrote: »BFitNation wrote: »Do you want to do a clean bulk?.. Slower but min fat gain will be 200-250. So depending on your goal, add these amounts of calories to your TDEE. I guess you could do less, it will just be slower.
If you want add 100 for short period and then increase to your max, you can slow this down a bit as you get used to the swings on the scale, etc.
Protein is the next thing, you may know your protein already, but I have a protein goal of .8 gr/body weight. Others will chime in and say lean mass. I don't know my lean mass so I do not bother with this calculation...LOL
Do you have a structured program you will be following?
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Enjoy this process, and stay the course.
edited to add: TDEE calculators if you needed a reference, https://tdeecalculator.net/, http://scoobysworkshop.com/accurate-calorie-calculator/, http://www.iifym.com/
yes i do want to do a clean bulk, want min fat gain, so i should add 200-250 calories to TDEE right after my cutting phase? someone told me to wait until i stay at the same weight before adding calories to my TDEE, what do you think about that? Is protein the only macro i should really pay attention to?
and yes i do have a structure program that I'm doing its a 12 week program
You can do this thre ways. And I did my first bulk too fast (gained too fast)
1) Move to mainteance for X period of time. This gives you time for a diet break and to mentally prepare for your next goal. You can watch trends in your weight at maintenance and make sure the TDEE baseline is your actual number to maintain as well. Calculators had mine a little high.
2) Up calories slowly till you reach your max.
3) Go ahead and start the bulk if you are confident in your TDEE calorie numbers.
And protein really is the macro to concentrate on first and then allocate remaining calories to carbs and fats. I was doing a 40% protein but totally not necessary. So I made my macro splits 35c, 30f and 35p. Find what works for you, I personally do better on moderate carb.
IIFYM has my TDEE at 2183 i believe, does that sounds good? how long should i stay at that number for before adding the calories? And when you say reach your max your talking about the calories i add to my TDEE and when my weight stays the same or keeps going up? sorry just wanting to make sure i do everything right.
so my protein macro would be 136 since thats what my weight is of now? So i would take 2183 figure out what my fats are and already know what my protein is and now would have to figure out my macros for carbs? do you know where to find a formula to figure out the macros for it?
here are my macros for my cutting phase, doing carb cycling.
low carbs
calories: 1660
Fat: 65g
prot: 145g
carbs: 125g
High Carbs
Calories: 2037
Fat: 45g
Prot: 153g
Carbs: 255g
Does that sound good?
You TDEE from the calculator can be off or spot on. The maintenance phase you plan to take first will allow you to work with the calories and trend you weight for as long as you plan to stay in maintenance. This way if it is off you will get a more accurate number for surplus.
When your weight is steady in maintenance, everything with lifting feels right (both phsycially and mentally) you are ready to move to adding surplus. Choosing to do it slower? Then what I mean is max as in the number of calories you plan to add in your surplus. So if you plan to add 75 - 100 at a time till you reach 200 or 250, etc.
I do not do calorie cycling when cutting and def not in bulking. So again this is where some trial and error comes in. But your numbers you posted look pretty good, protein especially. Are you using MFP Premium?
As long as you are hitting your protein around 1 gr/body weight however you choose to cycle that is certainly fine.
Why not give this plan (awesome by the way) 3 - 4 weeks. See how you feel about your weight, how you feel mentally about moving to the next phase. I would love to follow your progress!
When you say steady like 1 or 2lbs from the weight i started at? or just stay at the same weight? how long exactly should i stay in maintenance, 2 weeks? Should i do carb cycling during my cutting phase? if not should i just do moderate carbs the whole 12 weeks? What would be the best macros for medium? and also calories?
I did have premium before and love it, prob will purchase it again for my cut, so give the bulking phase 3-4 weeks? but that doesn't count the weeks that i stay in maintenance?
Oh yeah i would love you to follow if you want i actually have a youtube channel that i will be documenting everything
What you want is to find the sweet spot in maintenance, then you make the decision how long you need to stay there. When you are ready to move to surplus take the plunge and start adding however you want. So if you want to add 200 - 250 right off the maintain numbers I say go a head. If you want to do it slower (keep in mind a lot of women are a siddish of weight gain as why I said you can do it slower if you want)..
- During cutting, cut till you get to the desired BF% or weight range.
- Maintenance, find the sweet spot and remain in maintenance till you are ready to bulk
- For the bulk, you said you have a 12 week program right? Bulk that program and see if you have met your weight gain.
Send me the link to youtube.. that will be great!
Yeah ill prob start off slowly at 75-100 and then add more if needed. Should i use the macros that IIFYM gives me or MFP? Im actually going to be cutting with the 12 week program that i have then do my bulking phase for at least 2 or so months. Should i carb cycling on the cutting phase? What should my med macros be?
youtube: https://www.youtube.com/channel/UC2GecjE5dc3D0Kcb9pNZ1NA
You will need to change MFP default protein value to account for the amount of protein we talked about and change the carbs and fats to reach that 100%. So if you want to take what IIFYM gave you percentage wise and put that in MFP that is fine. I am actually doing a 35%c, 30%f, 35%p.
Do you think carb cycling is gonna get you to a specific goal? I personally eat the same everyday. I am doing a slooooow cut right now and its working just great. I plan bulk again (3rd time) over the holidays into next year.
Thanks so much for the link.. I am looking forward to it!!!
I did Carb cycling before when i was cutting and i did good i lost about 6lbs, but i think i might just stay at the same macros for this cut and see what happened, I know for sure the fats will have to be higher since i always have the hardest staying under fat haha. I wanna do a slow cut as well how long is a safe bulk? is 3 months safe? Im just really nervous about bulking and eating a lot of calories haha. I can't wait either
The bulking should be done until you finish the program, but if you meet or exceeded your weight gain goal you will have to decide if you continue on.. The first bulk is really going to be learning experience for you. I know that all the numbers and macros and calories look great on paper, but what actually happens to your body during this time is what is real. So if you get to x weight and you are ok with continuting on, keep going. Some people my self included (first bulk) I gained too much fat to fast. So I bailed on bulk and re started over.
A lot of guys will say, bulk till you hate yourself.. LOL which is really what I did and in the end I was ok with that. But I learned about my body and what to do and what not to do the next time around.
Keep measurements, photos, and trend your weight if you have to (using a weight trend app).. I take photos monthly, weight and measurements monthly and I also do calipers. I do not have money to get expensive scans done so this is best that I can do. With all gadgets I stil do not know my body %, but I have a idea (range).
basically its just a learning process? just figuring out what your body likes and doesn't like? So i should weight monthly to see progress and take pictures and measurements? I usually weight myself every monday used to do it every friday, i shouldn't do that? ill do a different program for bulking
Well yes and no. You will be able to take all the information that you get from these calculators etc and put them into your real world setting and tweak it. The body is in a constant, meaning its working with what we provide in terms of food and nutrition, the exercise and lifting weights. And two, part of how we build muscle is gonna come from our genetics. So I might not put on muscle like the woman next to me, and because I am turning 48 years old tomorrow my bulk will not be the same as yours, LOL Also hormones..
As far as weighing, I weigh daily and use a trending app. I also do an official weigh and measurement day once a month where I record progress. I started weekly but then changed it to monthly as not much can be seen weekly, I get a little fluffy when I start eating in surplus.. LOL
I am providing this link to see if you might be interested in any of these.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p10 -
BFitNation wrote: »BFitNation wrote: »BFitNation wrote: »BFitNation wrote: »BFitNation wrote: »BFitNation wrote: »Do you want to do a clean bulk?.. Slower but min fat gain will be 200-250. So depending on your goal, add these amounts of calories to your TDEE. I guess you could do less, it will just be slower.
If you want add 100 for short period and then increase to your max, you can slow this down a bit as you get used to the swings on the scale, etc.
Protein is the next thing, you may know your protein already, but I have a protein goal of .8 gr/body weight. Others will chime in and say lean mass. I don't know my lean mass so I do not bother with this calculation...LOL
Do you have a structured program you will be following?
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Enjoy this process, and stay the course.
edited to add: TDEE calculators if you needed a reference, https://tdeecalculator.net/, http://scoobysworkshop.com/accurate-calorie-calculator/, http://www.iifym.com/
yes i do want to do a clean bulk, want min fat gain, so i should add 200-250 calories to TDEE right after my cutting phase? someone told me to wait until i stay at the same weight before adding calories to my TDEE, what do you think about that? Is protein the only macro i should really pay attention to?
and yes i do have a structure program that I'm doing its a 12 week program
You can do this thre ways. And I did my first bulk too fast (gained too fast)
1) Move to mainteance for X period of time. This gives you time for a diet break and to mentally prepare for your next goal. You can watch trends in your weight at maintenance and make sure the TDEE baseline is your actual number to maintain as well. Calculators had mine a little high.
2) Up calories slowly till you reach your max.
3) Go ahead and start the bulk if you are confident in your TDEE calorie numbers.
And protein really is the macro to concentrate on first and then allocate remaining calories to carbs and fats. I was doing a 40% protein but totally not necessary. So I made my macro splits 35c, 30f and 35p. Find what works for you, I personally do better on moderate carb.
IIFYM has my TDEE at 2183 i believe, does that sounds good? how long should i stay at that number for before adding the calories? And when you say reach your max your talking about the calories i add to my TDEE and when my weight stays the same or keeps going up? sorry just wanting to make sure i do everything right.
so my protein macro would be 136 since thats what my weight is of now? So i would take 2183 figure out what my fats are and already know what my protein is and now would have to figure out my macros for carbs? do you know where to find a formula to figure out the macros for it?
here are my macros for my cutting phase, doing carb cycling.
low carbs
calories: 1660
Fat: 65g
prot: 145g
carbs: 125g
High Carbs
Calories: 2037
Fat: 45g
Prot: 153g
Carbs: 255g
Does that sound good?
You TDEE from the calculator can be off or spot on. The maintenance phase you plan to take first will allow you to work with the calories and trend you weight for as long as you plan to stay in maintenance. This way if it is off you will get a more accurate number for surplus.
When your weight is steady in maintenance, everything with lifting feels right (both phsycially and mentally) you are ready to move to adding surplus. Choosing to do it slower? Then what I mean is max as in the number of calories you plan to add in your surplus. So if you plan to add 75 - 100 at a time till you reach 200 or 250, etc.
I do not do calorie cycling when cutting and def not in bulking. So again this is where some trial and error comes in. But your numbers you posted look pretty good, protein especially. Are you using MFP Premium?
As long as you are hitting your protein around 1 gr/body weight however you choose to cycle that is certainly fine.
Why not give this plan (awesome by the way) 3 - 4 weeks. See how you feel about your weight, how you feel mentally about moving to the next phase. I would love to follow your progress!
When you say steady like 1 or 2lbs from the weight i started at? or just stay at the same weight? how long exactly should i stay in maintenance, 2 weeks? Should i do carb cycling during my cutting phase? if not should i just do moderate carbs the whole 12 weeks? What would be the best macros for medium? and also calories?
I did have premium before and love it, prob will purchase it again for my cut, so give the bulking phase 3-4 weeks? but that doesn't count the weeks that i stay in maintenance?
Oh yeah i would love you to follow if you want i actually have a youtube channel that i will be documenting everything
What you want is to find the sweet spot in maintenance, then you make the decision how long you need to stay there. When you are ready to move to surplus take the plunge and start adding however you want. So if you want to add 200 - 250 right off the maintain numbers I say go a head. If you want to do it slower (keep in mind a lot of women are a siddish of weight gain as why I said you can do it slower if you want)..
- During cutting, cut till you get to the desired BF% or weight range.
- Maintenance, find the sweet spot and remain in maintenance till you are ready to bulk
- For the bulk, you said you have a 12 week program right? Bulk that program and see if you have met your weight gain.
Send me the link to youtube.. that will be great!
Yeah ill prob start off slowly at 75-100 and then add more if needed. Should i use the macros that IIFYM gives me or MFP? Im actually going to be cutting with the 12 week program that i have then do my bulking phase for at least 2 or so months. Should i carb cycling on the cutting phase? What should my med macros be?
youtube: https://www.youtube.com/channel/UC2GecjE5dc3D0Kcb9pNZ1NA
You will need to change MFP default protein value to account for the amount of protein we talked about and change the carbs and fats to reach that 100%. So if you want to take what IIFYM gave you percentage wise and put that in MFP that is fine. I am actually doing a 35%c, 30%f, 35%p.
Do you think carb cycling is gonna get you to a specific goal? I personally eat the same everyday. I am doing a slooooow cut right now and its working just great. I plan bulk again (3rd time) over the holidays into next year.
Thanks so much for the link.. I am looking forward to it!!!
I did Carb cycling before when i was cutting and i did good i lost about 6lbs, but i think i might just stay at the same macros for this cut and see what happened, I know for sure the fats will have to be higher since i always have the hardest staying under fat haha. I wanna do a slow cut as well how long is a safe bulk? is 3 months safe? Im just really nervous about bulking and eating a lot of calories haha. I can't wait either
The bulking should be done until you finish the program, but if you meet or exceeded your weight gain goal you will have to decide if you continue on.. The first bulk is really going to be learning experience for you. I know that all the numbers and macros and calories look great on paper, but what actually happens to your body during this time is what is real. So if you get to x weight and you are ok with continuting on, keep going. Some people my self included (first bulk) I gained too much fat to fast. So I bailed on bulk and re started over.
A lot of guys will say, bulk till you hate yourself.. LOL which is really what I did and in the end I was ok with that. But I learned about my body and what to do and what not to do the next time around.
Keep measurements, photos, and trend your weight if you have to (using a weight trend app).. I take photos monthly, weight and measurements monthly and I also do calipers. I do not have money to get expensive scans done so this is best that I can do. With all gadgets I stil do not know my body %, but I have a idea (range).
basically its just a learning process? just figuring out what your body likes and doesn't like? So i should weight monthly to see progress and take pictures and measurements? I usually weight myself every monday used to do it every friday, i shouldn't do that? ill do a different program for bulking
I just started trying to gain weight a month ago. This is my first time so admittedly...I know nuthin bout nuthin. LOL! But I do see already that this is going to be a matter of trial and error to a degree.
I has settled on what I thought was my tdee and increased by 250 which put me at 1900cals. That being said, scoobys tdee for me is 1936 but I figured I would err on the side of caution and stay a little below. Well....it's a month tomorrow and I've gained just under 3lbs where I was hoping for 2. Had I just jumped in and ate scoobys number I would've gained even more. All that to say it's going to take a bit of time and playing to get everything right.
Best advice I can give so far is to take time to find your maintenance number and then maybe eat slightly under 250...increasing if need be. I also do weigh daily and track in an app so I know what my average weight is. Fluctuations will also drive you crazy. Especially in the beginning. I learned that too.
0 -
BFitNation wrote: »BFitNation wrote: »BFitNation wrote: »BFitNation wrote: »BFitNation wrote: »BFitNation wrote: »Do you want to do a clean bulk?.. Slower but min fat gain will be 200-250. So depending on your goal, add these amounts of calories to your TDEE. I guess you could do less, it will just be slower.
If you want add 100 for short period and then increase to your max, you can slow this down a bit as you get used to the swings on the scale, etc.
Protein is the next thing, you may know your protein already, but I have a protein goal of .8 gr/body weight. Others will chime in and say lean mass. I don't know my lean mass so I do not bother with this calculation...LOL
Do you have a structured program you will be following?
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Enjoy this process, and stay the course.
edited to add: TDEE calculators if you needed a reference, https://tdeecalculator.net/, http://scoobysworkshop.com/accurate-calorie-calculator/, http://www.iifym.com/
yes i do want to do a clean bulk, want min fat gain, so i should add 200-250 calories to TDEE right after my cutting phase? someone told me to wait until i stay at the same weight before adding calories to my TDEE, what do you think about that? Is protein the only macro i should really pay attention to?
and yes i do have a structure program that I'm doing its a 12 week program
You can do this thre ways. And I did my first bulk too fast (gained too fast)
1) Move to mainteance for X period of time. This gives you time for a diet break and to mentally prepare for your next goal. You can watch trends in your weight at maintenance and make sure the TDEE baseline is your actual number to maintain as well. Calculators had mine a little high.
2) Up calories slowly till you reach your max.
3) Go ahead and start the bulk if you are confident in your TDEE calorie numbers.
And protein really is the macro to concentrate on first and then allocate remaining calories to carbs and fats. I was doing a 40% protein but totally not necessary. So I made my macro splits 35c, 30f and 35p. Find what works for you, I personally do better on moderate carb.
IIFYM has my TDEE at 2183 i believe, does that sounds good? how long should i stay at that number for before adding the calories? And when you say reach your max your talking about the calories i add to my TDEE and when my weight stays the same or keeps going up? sorry just wanting to make sure i do everything right.
so my protein macro would be 136 since thats what my weight is of now? So i would take 2183 figure out what my fats are and already know what my protein is and now would have to figure out my macros for carbs? do you know where to find a formula to figure out the macros for it?
here are my macros for my cutting phase, doing carb cycling.
low carbs
calories: 1660
Fat: 65g
prot: 145g
carbs: 125g
High Carbs
Calories: 2037
Fat: 45g
Prot: 153g
Carbs: 255g
Does that sound good?
You TDEE from the calculator can be off or spot on. The maintenance phase you plan to take first will allow you to work with the calories and trend you weight for as long as you plan to stay in maintenance. This way if it is off you will get a more accurate number for surplus.
When your weight is steady in maintenance, everything with lifting feels right (both phsycially and mentally) you are ready to move to adding surplus. Choosing to do it slower? Then what I mean is max as in the number of calories you plan to add in your surplus. So if you plan to add 75 - 100 at a time till you reach 200 or 250, etc.
I do not do calorie cycling when cutting and def not in bulking. So again this is where some trial and error comes in. But your numbers you posted look pretty good, protein especially. Are you using MFP Premium?
As long as you are hitting your protein around 1 gr/body weight however you choose to cycle that is certainly fine.
Why not give this plan (awesome by the way) 3 - 4 weeks. See how you feel about your weight, how you feel mentally about moving to the next phase. I would love to follow your progress!
When you say steady like 1 or 2lbs from the weight i started at? or just stay at the same weight? how long exactly should i stay in maintenance, 2 weeks? Should i do carb cycling during my cutting phase? if not should i just do moderate carbs the whole 12 weeks? What would be the best macros for medium? and also calories?
I did have premium before and love it, prob will purchase it again for my cut, so give the bulking phase 3-4 weeks? but that doesn't count the weeks that i stay in maintenance?
Oh yeah i would love you to follow if you want i actually have a youtube channel that i will be documenting everything
What you want is to find the sweet spot in maintenance, then you make the decision how long you need to stay there. When you are ready to move to surplus take the plunge and start adding however you want. So if you want to add 200 - 250 right off the maintain numbers I say go a head. If you want to do it slower (keep in mind a lot of women are a siddish of weight gain as why I said you can do it slower if you want)..
- During cutting, cut till you get to the desired BF% or weight range.
- Maintenance, find the sweet spot and remain in maintenance till you are ready to bulk
- For the bulk, you said you have a 12 week program right? Bulk that program and see if you have met your weight gain.
Send me the link to youtube.. that will be great!
Yeah ill prob start off slowly at 75-100 and then add more if needed. Should i use the macros that IIFYM gives me or MFP? Im actually going to be cutting with the 12 week program that i have then do my bulking phase for at least 2 or so months. Should i carb cycling on the cutting phase? What should my med macros be?
youtube: https://www.youtube.com/channel/UC2GecjE5dc3D0Kcb9pNZ1NA
You will need to change MFP default protein value to account for the amount of protein we talked about and change the carbs and fats to reach that 100%. So if you want to take what IIFYM gave you percentage wise and put that in MFP that is fine. I am actually doing a 35%c, 30%f, 35%p.
Do you think carb cycling is gonna get you to a specific goal? I personally eat the same everyday. I am doing a slooooow cut right now and its working just great. I plan bulk again (3rd time) over the holidays into next year.
Thanks so much for the link.. I am looking forward to it!!!
I did Carb cycling before when i was cutting and i did good i lost about 6lbs, but i think i might just stay at the same macros for this cut and see what happened, I know for sure the fats will have to be higher since i always have the hardest staying under fat haha. I wanna do a slow cut as well how long is a safe bulk? is 3 months safe? Im just really nervous about bulking and eating a lot of calories haha. I can't wait either
The bulking should be done until you finish the program, but if you meet or exceeded your weight gain goal you will have to decide if you continue on.. The first bulk is really going to be learning experience for you. I know that all the numbers and macros and calories look great on paper, but what actually happens to your body during this time is what is real. So if you get to x weight and you are ok with continuting on, keep going. Some people my self included (first bulk) I gained too much fat to fast. So I bailed on bulk and re started over.
A lot of guys will say, bulk till you hate yourself.. LOL which is really what I did and in the end I was ok with that. But I learned about my body and what to do and what not to do the next time around.
Keep measurements, photos, and trend your weight if you have to (using a weight trend app).. I take photos monthly, weight and measurements monthly and I also do calipers. I do not have money to get expensive scans done so this is best that I can do. With all gadgets I stil do not know my body %, but I have a idea (range).
basically its just a learning process? just figuring out what your body likes and doesn't like? So i should weight monthly to see progress and take pictures and measurements? I usually weight myself every monday used to do it every friday, i shouldn't do that? ill do a different program for bulking
Well yes and no. You will be able to take all the information that you get from these calculators etc and put them into your real world setting and tweak it. The body is in a constant, meaning its working with what we provide in terms of food and nutrition, the exercise and lifting weights. And two, part of how we build muscle is gonna come from our genetics. So I might not put on muscle like the woman next to me, and because I am turning 48 years old tomorrow my bulk will not be the same as yours, LOL Also hormones..
As far as weighing, I weigh daily and use a trending app. I also do an official weigh and measurement day once a month where I record progress. I started weekly but then changed it to monthly as not much can be seen weekly, I get a little fluffy when I start eating in surplus.. LOL
I am providing this link to see if you might be interested in any of these.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
you have seriously been such a great help to me figuring out what i should do i think i build muscle pretty fast. You seriously look amazing for almost being 48 girl what app do you use to track your weight daily?
ill check that discussion out 0 -
BFitNation wrote: »BFitNation wrote: »BFitNation wrote: »BFitNation wrote: »BFitNation wrote: »BFitNation wrote: »Do you want to do a clean bulk?.. Slower but min fat gain will be 200-250. So depending on your goal, add these amounts of calories to your TDEE. I guess you could do less, it will just be slower.
If you want add 100 for short period and then increase to your max, you can slow this down a bit as you get used to the swings on the scale, etc.
Protein is the next thing, you may know your protein already, but I have a protein goal of .8 gr/body weight. Others will chime in and say lean mass. I don't know my lean mass so I do not bother with this calculation...LOL
Do you have a structured program you will be following?
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Enjoy this process, and stay the course.
edited to add: TDEE calculators if you needed a reference, https://tdeecalculator.net/, http://scoobysworkshop.com/accurate-calorie-calculator/, http://www.iifym.com/
yes i do want to do a clean bulk, want min fat gain, so i should add 200-250 calories to TDEE right after my cutting phase? someone told me to wait until i stay at the same weight before adding calories to my TDEE, what do you think about that? Is protein the only macro i should really pay attention to?
and yes i do have a structure program that I'm doing its a 12 week program
You can do this thre ways. And I did my first bulk too fast (gained too fast)
1) Move to mainteance for X period of time. This gives you time for a diet break and to mentally prepare for your next goal. You can watch trends in your weight at maintenance and make sure the TDEE baseline is your actual number to maintain as well. Calculators had mine a little high.
2) Up calories slowly till you reach your max.
3) Go ahead and start the bulk if you are confident in your TDEE calorie numbers.
And protein really is the macro to concentrate on first and then allocate remaining calories to carbs and fats. I was doing a 40% protein but totally not necessary. So I made my macro splits 35c, 30f and 35p. Find what works for you, I personally do better on moderate carb.
IIFYM has my TDEE at 2183 i believe, does that sounds good? how long should i stay at that number for before adding the calories? And when you say reach your max your talking about the calories i add to my TDEE and when my weight stays the same or keeps going up? sorry just wanting to make sure i do everything right.
so my protein macro would be 136 since thats what my weight is of now? So i would take 2183 figure out what my fats are and already know what my protein is and now would have to figure out my macros for carbs? do you know where to find a formula to figure out the macros for it?
here are my macros for my cutting phase, doing carb cycling.
low carbs
calories: 1660
Fat: 65g
prot: 145g
carbs: 125g
High Carbs
Calories: 2037
Fat: 45g
Prot: 153g
Carbs: 255g
Does that sound good?
You TDEE from the calculator can be off or spot on. The maintenance phase you plan to take first will allow you to work with the calories and trend you weight for as long as you plan to stay in maintenance. This way if it is off you will get a more accurate number for surplus.
When your weight is steady in maintenance, everything with lifting feels right (both phsycially and mentally) you are ready to move to adding surplus. Choosing to do it slower? Then what I mean is max as in the number of calories you plan to add in your surplus. So if you plan to add 75 - 100 at a time till you reach 200 or 250, etc.
I do not do calorie cycling when cutting and def not in bulking. So again this is where some trial and error comes in. But your numbers you posted look pretty good, protein especially. Are you using MFP Premium?
As long as you are hitting your protein around 1 gr/body weight however you choose to cycle that is certainly fine.
Why not give this plan (awesome by the way) 3 - 4 weeks. See how you feel about your weight, how you feel mentally about moving to the next phase. I would love to follow your progress!
When you say steady like 1 or 2lbs from the weight i started at? or just stay at the same weight? how long exactly should i stay in maintenance, 2 weeks? Should i do carb cycling during my cutting phase? if not should i just do moderate carbs the whole 12 weeks? What would be the best macros for medium? and also calories?
I did have premium before and love it, prob will purchase it again for my cut, so give the bulking phase 3-4 weeks? but that doesn't count the weeks that i stay in maintenance?
Oh yeah i would love you to follow if you want i actually have a youtube channel that i will be documenting everything
What you want is to find the sweet spot in maintenance, then you make the decision how long you need to stay there. When you are ready to move to surplus take the plunge and start adding however you want. So if you want to add 200 - 250 right off the maintain numbers I say go a head. If you want to do it slower (keep in mind a lot of women are a siddish of weight gain as why I said you can do it slower if you want)..
- During cutting, cut till you get to the desired BF% or weight range.
- Maintenance, find the sweet spot and remain in maintenance till you are ready to bulk
- For the bulk, you said you have a 12 week program right? Bulk that program and see if you have met your weight gain.
Send me the link to youtube.. that will be great!
Yeah ill prob start off slowly at 75-100 and then add more if needed. Should i use the macros that IIFYM gives me or MFP? Im actually going to be cutting with the 12 week program that i have then do my bulking phase for at least 2 or so months. Should i carb cycling on the cutting phase? What should my med macros be?
youtube: https://www.youtube.com/channel/UC2GecjE5dc3D0Kcb9pNZ1NA
You will need to change MFP default protein value to account for the amount of protein we talked about and change the carbs and fats to reach that 100%. So if you want to take what IIFYM gave you percentage wise and put that in MFP that is fine. I am actually doing a 35%c, 30%f, 35%p.
Do you think carb cycling is gonna get you to a specific goal? I personally eat the same everyday. I am doing a slooooow cut right now and its working just great. I plan bulk again (3rd time) over the holidays into next year.
Thanks so much for the link.. I am looking forward to it!!!
I did Carb cycling before when i was cutting and i did good i lost about 6lbs, but i think i might just stay at the same macros for this cut and see what happened, I know for sure the fats will have to be higher since i always have the hardest staying under fat haha. I wanna do a slow cut as well how long is a safe bulk? is 3 months safe? Im just really nervous about bulking and eating a lot of calories haha. I can't wait either
The bulking should be done until you finish the program, but if you meet or exceeded your weight gain goal you will have to decide if you continue on.. The first bulk is really going to be learning experience for you. I know that all the numbers and macros and calories look great on paper, but what actually happens to your body during this time is what is real. So if you get to x weight and you are ok with continuting on, keep going. Some people my self included (first bulk) I gained too much fat to fast. So I bailed on bulk and re started over.
A lot of guys will say, bulk till you hate yourself.. LOL which is really what I did and in the end I was ok with that. But I learned about my body and what to do and what not to do the next time around.
Keep measurements, photos, and trend your weight if you have to (using a weight trend app).. I take photos monthly, weight and measurements monthly and I also do calipers. I do not have money to get expensive scans done so this is best that I can do. With all gadgets I stil do not know my body %, but I have a idea (range).
basically its just a learning process? just figuring out what your body likes and doesn't like? So i should weight monthly to see progress and take pictures and measurements? I usually weight myself every monday used to do it every friday, i shouldn't do that? ill do a different program for bulking
I just started trying to gain weight a month ago. This is my first time so admittedly...I know nuthin bout nuthin. LOL! But I do see already that this is going to be a matter of trial and error to a degree.
I has settled on what I thought was my tdee and increased by 250 which put me at 1900cals. That being said, scoobys tdee for me is 1936 but I figured I would err on the side of caution and stay a little below. Well....it's a month tomorrow and I've gained just under 3lbs where I was hoping for 2. Had I just jumped in and ate scoobys number I would've gained even more. All that to say it's going to take a bit of time and playing to get everything right.
Best advice I can give so far is to take time to find your maintenance number and then maybe eat slightly under 250...increasing if need be. I also do weigh daily and track in an app so I know what my average weight is. Fluctuations will also drive you crazy. Especially in the beginning. I learned that too.
yeah it seems like every calculator gives different TDEE's so frustrating, like you said you just gotta find what your TDEE actually is. I think i might know what it is because lately when i weigh myself I'm usually in the 136 ish at a little over 2000 calories. I just don't wanna gain weight after my cut i just wanna build muscle not fat you know? i know muscle weighs more then fat, but i don't wanna gain as in fat not gain weight as in be 140 and actually look 140 does that make sense?0
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