First BULKING diet after long and strict cutting phase.ADVISES please!

[lohi]

hi everyone!
this is my first post on this forum. I have been reading it for quite a while and must say it is one of the best forums online (no matter what subject). people here tend to be very helpful and friendly. awesome!

ok here's the reason for my first post:
over the last two years I have turned my body from a fat guy with 20something% bf into, well a better looking guy with around 10-11% bf. I have done this with a lot of determination, information (BFFM really was an eye opener)and by tweaking the diet depending on my results. my diet since about a year was pretty much low carb. carbs where around 30% (give or take 5) around 40% protein and 20% fat. I didnt stay on that for a year continously. I had breaks in between (maintainance) and then got right back on. I am not sure if I took the low carb approach too extreme (120-150g/day with a refeed day every fourth day or so) but it seemed that it is the only thing that helped getting my bf down. maybe I am carb sensitive? I am no expert so I can't really tell. anyway, I am around 10-11% bf regarding to calipers and guesses by experienced bodybuilders. I always used to be kind of a beefy looking guy (if thats the word) and had pretty good size, however I was far from a six pack and definition. I am there now, and as to be expected (but in a much greater degree) I find myself pretty "small" now (I dropped from a 34 inch waist to 31" and the only visible bf is basically just a bit on my lower back and lower abs). also I keep on getting crumpy and have day dreams of mc donalds food n stuff (which I didn't even eat when I was fat). so, i guess it s time for me to bulk and eat more, healthy food.

here a few questions. ANY info, answer, wisdom coming from real world experiences (science) in what ever shape or form will be highly appreciated!
I plan on going on a bulking diet from november 1 to february 1 (maybe one month longer if it makes sense).

- I am 5.8 ft tall, weight 70 kg (aprox 154 lbs) and am 24 years old. According to the Harris Benedict formula my BMR is around 1750 kcal and my TDEE somewhere between 2400-2700 kcal. now for a good bulk I would need to add around 15% of kcal, which puts me into the 2700-3100kcal (depending on which TDEE I take). also on a bulk (as I have learned) I would have to have around 50% of caroric intake from carbs. now, my calories have been somewhere between 1900-2100 for almost a year (with maintance breaks in between) and my carbs around 30%. so, I am thinking if I go from that to a bulk diet I will definitely baloon up over nihgt, and not in a good way. my body definitely is not used to these caloric and carb intakes.
1. should I get to these calories and carb intakes gradually? if so, how and in what time frame?
2. I am thinking of a 40/40/20 bulk diet. any other/better sugestions?
3. I know gaining mass without fat is not possible and I don t really care gaining some fat, but I don't want it to be more than necessary. any diet and trainig approach such as carb or calorie cycling or similiar that actually works?
4. any other info that can help a former "fat guy now small guy with good definition" pack on some solid size is highly welcome and appreciated!

thank you (and please excuse my poor english sometimes).
greets, lohi

[brand77]

I would increase calories slowly. I would try and add approx 300/day for a few weeks. Assess your progress and then make another small increase in calories for another few weeks. I wouldn't take in an disproportionate amount of carbs compared to what you are doing now. If you said 30%, I would stick with that. You could add in the calories in the same ratio you are eating now (Pro/fat/carb), or increase a macro if that is something you wish to do.

I certainly wouldn't make a huge jump based on what your metabolic rate should be according to an index/calculator. If you have been taking in 1900-2100 and maintaining weight, then that is your new maintenance. Start from there and work up. Also, you may be well served to buy a consultation with an expert. I know the Scivation guys (Chuck and Beast) on this board offer them. I am sure there are many others as well. That would take a lot of the guesswork out of the equation.

[gymratluke]

You've been dieting for 2 years?!?! I'd say up the calories a lot. More then 300 cals! Take advantage of the the crazy rebound you can get after coming off strict diet. Do that for a month. Gage your process. Then go into a high protein, mod fat, low carb diet after that first month. Carb cycling is always a good way to go. Learn carb timing, like limiting carbs during normal meals but utilizing them when critical...first thing in the morning, pre-post workout. Any other Q's just ask!

[lohi]

hi everyone and thanks for the replies!
I will try to add calories slowly like sugested by you (def makessense) and also get in touch with an expert. Also the carb timing sounds like a clever thing to do for me. I am working out in the morning so the time when I take in starchy carb meals doesn't really change to what I have been doing on my fatloss diet.

@brand77: I hear you about adding my overall calories but keeping the macronutrient ratios the same. but for adding solid lean mass I wouldn't I have to up the carb intake (at least after a while)?

well I guess I ll see in about a month...

thanks to brand77 and gymratluke for the help! I'll keep you updated. in case somene out there is in a similiar situation or cares ;-)
greets, lohi

[dvsness]

agreed on the carb cycling. i'm currently carb cycling on a bulk and it's working wonderfully.

reading material:

http://www.bodybuilding.com/fun/par30.htm

feel free to swing by my log as well.

http://forum.bodybuilding.com/showthread.php?t=919962

[J1987]

i would say your 50% dont have to come from carbs, just add more cals (period) will get you bigger. if i where you and you wanted to add as little fat as possible i would let your body have alot of time to adjust to the new cals, like... add 150 cals or so every week, so your body has alot of time to ajust, who knows maybe you can actually raise your resting rate by letting your body ajust to the higher cals. after all your body addapts to what its given right?

so if i wanted to do a slow bulk with minimal fat gain i would add like 100-200 a week, and just keep going untill you notice your putting on more than just muscle, (witch could prove to be quite hard to judge) but then you can just start subtracting 100-200 cals a week, and by the time you get back down to what your eating now you should have added muscle, and little fat and have taken the fat off by the time your back down to maintence. dose this make sence or an i an ideot? lol.. anyways good man

[lohi]

awesome feedback !

@J1987: yeah man I hear you. sounds logical to me and I will definitely take it slowly. theoretically this should work i guess, but what do I know ;-). anyways thanks. I ll add calories slowly and see what happens.

@dvsness: thanks a LOT. I ll definitely check out your log. + I have heard more and more people speaking positive of carb cycling. I ll focuse on starchy carbs when they are needed the most. brekfast, pre and postwork out. some good pow shake should do fine for pow.

anyways, thanks again. helped me tons!
greets