Transition from cut to bulk and help with macros

[snake]

Damn I don't dive that deep into the details and I think I'm doing ok. I'd just hold constant with the protein. I really don't think your body's protein needs change in a 24 hr period depend on if I lifted that day or not, not significantly anyway. (Fuuk the guy that quotes me and posts some study)

Cutting and bulking really takes the fun out of eating.

 

[Test_subject]

Damn I don't dive that deep into the details and I think I'm doing ok. I'd just hold constant with the protein. I really don't think your body's protein needs change in a 24 hr period depend on if I lifted that day or not, not significantly anyway. (Fuuk the guy that quotes me and posts some study)

Cutting and bulking really takes the fun out of eating.

People definitely overcomplicate it.

If you aren’t growing, eat more. If you’re getting fat, do more cardio or eat less.

Bam, done.

 

[Equator]

People definitely overcomplicate it.

If you aren’t growing, eat more. If you’re getting fat, do more cardio or eat less.

Bam, done.

Does it not matter where you're pulling those calories from?

Eating less the wrong way can result in losing weight and size moreso than losing body fat. It's easy to become a smaller version of ourselves. It's less easy to lose fat.

 

[Test_subject]

Does it not matter where you're pulling those calories from?

What do you mean, macro-wise?

Of course it matters. If you eat a low protein diet, your body composition is going to suffer no matter how much or how little you eat.

I’m assuming that the person isn’t “special” when it comes to eating and they know the basics.

 

[1bigun11]

People definitely overcomplicate it.

If you aren’t growing, eat more. If you’re getting fat, do more cardio or eat less.

Bam, done.

This.

"Training" is also much less complicated than people make it out to be.

I think there is a certain personality type that would rather over-think this stuff than actually do it.

In the profession, we call these people the "Little Bitches," LOL!!

 

[Kraken]

Go right to a moderate surplus.

Bump it to 2500 Cals to start, bump up your protein to 150 g, your fats to about 50g, carbs to about 350g.

Bump it up to 2,000. Protein at 150g, carbs around 200g. Fats about 65g.

...

Btw, the macros I listed are ballpark. Carbs vs fats won't make any difference in your case, just keep them reasonable. Pay attention mostly to calories and protein.

@CJ For training day, could I go to 60g fat and 327g carbs? I'm struggling to keep the fat that low (50g or 18%). You said its flexible but I didn't know how much flexibility there is...

 

[CJ]

@CJ For training day, could I go to 60g fat and 327g carbs? I'm struggling to keep the fat that low (50g or 18%). You said its flexible but I didn't know how much flexibility there is...

Yes, it doesn't matter as much as people think that it does. Just don't get extreme in either direction.

 

[Diesel59]

@CJ For training day, could I go to 60g fat and 327g carbs? I'm struggling to keep the fat that low (50g or 18%). You said its flexible but I didn't know how much flexibility there is...

What meats are you eating?

For me I sometimes have to eat something extra just to get to 60 grams.

 

[Send0]

Does it not matter where you're pulling those calories from?

Eating less the wrong way can result in losing weight and size moreso than losing body fat. It's easy to become a smaller version of ourselves. It's less easy to lose fat.

In this thread we're assuming a person at least knows the basic. If a person is an idiot and decides to shift 90% of their calories to processed sugar and fats, then sure they will get fat and possibly lose muscle. You can't fix someone being an absolute fucking moron.

Also, losing fat is super easy. It's not like you can dictate to your body what it loses or where. All you can do is maintain diet and train hard in the gym to retain as much muscle mass as possible. As long as you are in a caloric deficit, training hard, getting quality rest, etc. then you will lose fat. Again, this is not hard.

Gaining mass isn't rocket science, and neither is losing fat. They're both fucking easy processes if you let them be. Maybe you're confusing difficulty with how long it takes to achieve ones goal?

 

[Kraken]

Yes, it doesn't matter as much as people think that it does. Just don't get extreme in either direction.

Great thanks!

What meats are you eating?

For me I sometimes have to eat something extra just to get to 60 grams.

Standard stuff, chicken and pork but I also like steak. I avoid ribeye and other more fatty cuts, and stick to sirloin but tonight the butcher had no sirloin, but he did have some filet mignon so I grabbed 10oz for my girl and I. My 5oz piece had 37g protein but also 21g fat. Damn it was good though!

Breakfast is usually one egg and 6oz egg white, an english muffin and some margarine. As I think about this, I can switch to jam, which has carb but no fat. I'll start that tomorrow.

Lunch was a chicken sandwich, each slice of bread had 1g fat and some miracle whip (1.5g fat).

Protein shake before the gym, 34g whey protein but that came with 4.5g fat. I use water or skim milk.

None of it looks unreasonable at the time but it adds up. When I eat fewer calories its not an issue. Of course I don't have fatty steak very often, and never have very fatty steak like ribeye.

I still need 15g more protein today. Easy enough, there is tuna in the pantry. Sometimes I'm low on fat, for that there is peanut butter.

 

[Kraken]

In this thread we're assuming a person at least knows the basic. If a person is an idiot and decides to shift 90% of their calories to processed sugar and fats, then sure they will get fat and possibly lose muscle. You can't fix someone being an absolute fucking moron.

People know better, but they can often rationalize that doughnut. As we said somewhere, you use up all the calories walking to the counter, standing there waiting for it then walking away with it.

Also, losing fat is super easy. It's not like you can dictate to your body what it loses or where. All you can do is maintain diet and train hard in the gym to retain as much muscle mass as possible. As long as you are in a caloric deficit, training hard, getting quality rest, etc. then you will lose fat. Again, this is not hard.

Gaining mass isn't rocket science, and neither is losing fat. They're both fucking easy processes if you let them be. Maybe you're confusing difficulty with how long it takes to achieve ones goal?

From what I have read and seen, I like the "lean bulk" theory. @CJ said, and I did the math to make sure I understood, he put these macros for an average of 200 calories surplus daily. I like that a lot. I would rather collect less fat and gain more slowly than gain muscle and fat quickly.

I think most people probably just struggle with patience and consistency. Muscle goes on slower than fat comes off, so I'll be patient with this for at least five months and track as I go.

 

[Send0]

People know better, but they can often rationalize that doughnut. As we said somewhere, you use up all the calories walking to the counter, standing there waiting for it then walking away with it.



From what I have read and seen, I like the "lean bulk" theory. @CJ said, and I did the math to make sure I understood, he put these macros for an average of 200 calories surplus daily. I like that a lot. I would rather collect less fat and gain more slowly than gain muscle and fat quickly.

I think most people probably just struggle with patience and consistency. Muscle goes on slower than fat comes off, so I'll be patient with this for at least five months and track as I go.

I like 300 calories as a starting point, and then adding more calories as mass gain begins to plateau for several weeks in a row.

As you stated, it lets you minimize the amount of fat gained, which makes the inevitable cut phase so much easier.

 

[Kraken]

So, eating with these new macros and... My weight is down 1.3 pounds in a few days! Ha!

 

[CJ]

So, eating with these new macros and... My weight is down 1.3 pounds in a few days! Ha!

Water weight, but that's still good.

 

[buck]

The newer science i see points to about 1.2 grams of protein per pound being optimal for most people that train. with some benefiting from 1.5 grams. And as a person gets older, they need more protein. So the upper end of that would seem to be reasonable for many older people like me at my age or 64. That is what i went up to last summer and it definably made a difference hadn't taken in that amount of protein in a few years. I keep my fat intake moderate 25% at most. Loosing fat is not as easy as it used to be. So i prefer putting on as little as i think i can while still making gains. Carbs are dictated by how my energy is throughout the day/training.