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Posted on 2/11/21 at 9:49 am to Hand of Justice
Good point. I’ve gained about 2 pounds a week. Guess I’ll be cutting back substantially now. Glad I came to this board!
Posted on 2/11/21 at 9:56 am to pwejr88
Yeah when reversing from a long cut you need to make sure you add calories back in very slowly. Your metabolism slows down significantly during the cut. Drop your calories but don't drop your fat anymore than you already have. If you drop too low in fat your hormones won't allow you to build much muscle anyway and assuming you have hair it will look and feel like shite. I made that mistake before. Also with that low of fat you're really preventing yourself from being able to eat red meat and whole eggs which are some of the best foods for building muscle
Posted on 2/11/21 at 11:25 am to pwejr88
quote:
I’ve gained about 2 pounds a week.
This post was edited on 2/11/21 at 11:26 am
Posted on 2/11/21 at 11:37 am to jimbeam
Posted on 2/11/21 at 2:09 pm to whiskey over ice
Exactly why I came and asked!
Posted on 2/11/21 at 3:53 pm to pwejr88
How many calories should I aim for?
Posted on 2/11/21 at 4:31 pm to pwejr88
To really dial it in you will have to experiment a bit. You can use a BMR or TDEE calculator to get some idea of how many calories you need to maintain.
Unfortunately any calorie burning calculator is wrong. It will be valuable in theory though relative to yourself. If every day it says you burned 200 and then one day it says you burned 300 then you burned more but who knows what the actual number is.
You can track what you eat though of course so use a food scale for your meals and weigh yourself once a week. Pick some number of calories that seems to make sense given your goal of losing or gaining based on one of the calculators. Give it a week and see what happens
Unfortunately any calorie burning calculator is wrong. It will be valuable in theory though relative to yourself. If every day it says you burned 200 and then one day it says you burned 300 then you burned more but who knows what the actual number is.
You can track what you eat though of course so use a food scale for your meals and weigh yourself once a week. Pick some number of calories that seems to make sense given your goal of losing or gaining based on one of the calculators. Give it a week and see what happens
This post was edited on 2/11/21 at 4:36 pm
Posted on 2/11/21 at 5:30 pm to pwejr88
quote:
How many calories should I aim for?
How much cardio do you do? Unless you are running or walking several miles every day I wouldn't worry about accounting for it.
Maintenance is roughly 12.7 x bodyweight plus however many calories you burn from cardio, walking, or physical labor. You want to add 300-500 calories to this to bulk. Unless you are on juice you really don't want to go more than this. So, I would say:
150 x 12.7 = 1905 + Cardio calories burned = Maintenance
Aim for 2200-2400 calories and adjust with your weight gain. Set this as your calorie goal in MyFitnessPal and set your macros to 30-40% for each. Track your workouts in the gym and try to either add weight or get another rep each workout. Let the mirror be your guide. If you think you're starting to look sloppy, cut for a little while then start bulking slowly again. Summer is coming soon so I would bulk slowly if you care about looking good with your shirt off. Maybe save the faster bulking for the fall/winter.
Posted on 2/22/21 at 12:44 pm to pwejr88
Update bump
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