Time to Bulk ?

So, you are 5'5" @ 139lbs, right?

166cm = 5'5" (2.54CM per Inch)
63kg = 139lbs (2.2046kg per LB)

Might I ask how you know that you BF is 16% to 20%?

And, what you do next - as others have suggested - is going to depend on your goals. Bulking - as already stated - when you have 16% to 20% BF might have results that you do not want. Namely, your BF will go up. Likely.

If you want strength - and that is what it seems like you want - and you feel that you are loosing strength at the moment....I would suggest that you consider taking a break. If you have been in the cut for 10 months, man - that is a long time.

That break is from both from the gym and the "diet". Take a few days or take a week. But not too much longer.
Please do not take this as a license to binge on all of the stuff that you have not had in the last 10 months! LOL!

This break will be good for you, mentally. And physically.

Then, and someone else suggested this, consider a reverse diet to get your caloric intake to a higher space. Build up to maintenance, increasing caloric intake a bit each week (not sure where you are now and where your maintenance is....so difficult to suggest how much....). Maybe consider this:

From the 16th of August your macros look like this:

"From yestarday i started going for 140P , C300 , F45 .. approx".

So, that is 2,165 Calories. So, that seems like what you are doing now. That was nearly one month ago so things could have changed. Let's use this number for my following example.

I do not know how old you are so I can not figure out your TDEE (using the BMR from Mifflin-St. Jeor Equation). And this would simply be a starting point. Anyway....

If your maintenance were, say 2,600 Calories then maybe increase your Caloric Intake from 2,165 to 2,250 (so, roughly 85 Calories a week) and so on. Do that for five weeks....then you are at your maintenance (again, I totally assumed this number - 2,600 Calories - for this example). Once you do that reverse diet for five weeks and you have reached maintenance hang out there for two or three weeks. That is roughly two months.

At that point re-evaluate.

You are in a much better place with respect to caloric intake. You are now well established at 2,600 Calories (again, totally assumed that number for this example) and your body has had the time to properly adjusted to that level of intake.

Dang it....just saw your last three posts. Not sure how I did not see them initially. Anyway....

So you are doing a reverse diet? Or, are you eating at maintenance? Either way - good for you. As long as that works for you.

And, you "feel" like you are gaining weight? How does the scale feel? LOL!

Are you weighing yourself everyday, on the same scale, at the same time? And then taking a weekly average? I would be most interested in that! The human body can fluctuate a lot (whatever "a lot" means - for you).

And, assuming that you have your maintenance numbers from a calculator (MFP or something else) I would just remind you that these calculators - no matter which one you use - is a great starting point....but it is just that - a starting point. Without playing with this - which takes time and patience - you wont really know the EXACT number for YOU.

It is completely normal to gain a little when you increase calories (water weight, more food weight to digest). A quick increase in the scale is not fat gains. How long are you going to sit at maintenance calories?

HungryasFuark wrote: »

Skip any bro scinence about "belly fat " and "macros " just eat smart and lift man listen to your body your a man don't count calories just listen to ur hunger and fullness and focus on building up your strength and increasing ur weak body parts to build a well balanced physique worrying about belly fat will only stall you for a long time trust me . Good luck !

Agree with this. No need for a true bulk until you're down to about 10% bf.

Good luck!