Time to bulk?

stej5639
stej5639 Posts: 57 Member
edited November 27 in Goal: Gaining Weight and Body Building
Hi,
I started getting into the gym properly again in may and joined MFP to help with my diet. Since then I've gone from 65kg to 60.7kg. I wasn' fat but needed to lose a little bit of excess fat. I am following SL5x5, which has really incresed my strength and i enjoy the program. However, I have now hit a bit of a wall and am unable to lift more on my squats. I've been told one reason I could be lacking strength is due to being in a calorie defeceit. My question is, do i need to start thinking about eating in a surplus now.
I am 32 y/o male, 164cm tall and 60.7kg. The scale at the gym and body fat calculators get me at about 10-12% BF, although I know this is not completely accurate. I am at a point where i can start to see my abs, but theyre not really defined and my obliques are visible, however, i would like to gain more muscle. Am i better off cutting a bit longer or going for a slow, clean bulk?
Thanks,
Ste

Replies

  • stej5639
    stej5639 Posts: 57 Member
    Also, my daily calories wer 1940 during my weight loss, i am now getting 2200.
  • fb47
    fb47 Posts: 1,058 Member
    edited July 2018
    If you're truly at 10-12% be, then you should definitely do a bulk or at the very least recomp. I am not a fan of recomp because of how slow the process is, but it can still be an option if you prefer that route. The general rule is that when you cut, you're main goal is to to maintain muscles as much as possible.....while a lean bulk will build muscles while gaining minimal fat. I usually bulk until I hit 15-17% body fat and I cut until I am in the 8-12% body fat range. The day I stop bulking and cutting will be when I am completely satisfied of my physique at 10% body fat, then I will probably maintain it there so I can have a 6 pack throughout the year without feeling small with a shirt.
  • seanlovegrove
    seanlovegrove Posts: 58 Member
    If you’re around 10% then I’d start bulking. Figure out your total daily energy expenditure and add about 250 calories a day to that and see how your body reacts for a couple weeks. You might try reverse dieting up to your TDEE first. You might gain a bit of weight at first but that’s normal, it’s your glycogen stores refilling and potentially water weight. After you’re eating at your TDEE+250 then see how your weight reacts after a couple weeks. If you’re not gaining fast enough or at all try adding 100 calories a week until you’re gaining at the desired rate. I’d personally suggest shooting for .5-1 lb per week.
  • LiftHeavyThings27105
    LiftHeavyThings27105 Posts: 2,086 Member
    For the imperialists......164cm is 64.6 inches...so, 5'4" - 5'5". 60.7kgs is 134lbs.
  • stej5639
    stej5639 Posts: 57 Member
    Tjanks for the replies. Really helpful. Haha i forgot most people use imperial measurements on here.
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