It's Bulking Time!

[OKGuy]

Alright. I've finally cut myself to the point of far too noticeable muscle loss and especially loss in endurance. Can't afford that with my enlistment. I'm 20 pounds under the weight limit and I'll be leaving for basic soon so I figure what better time than now to play around with a bulk.

My thead does have a point though. It's abot RMR. Why is it that there's such a massive difference between this sites RMR calculator and every other one on the net? I've been getting a steady 1700-1900 RMR when I just googled a calculator. It did seem pretty low to me because I was cutting on 1500. The one on BB says 3100. Meaning for a bulk I'd have to eat 3600 calories? Now that just seems like too much. Anybody that's had some experience with successful bulk with little fat gain that can give their two cents?

[cyco85]

3100 is taking into account a HIGH activity level, no doubt. For a bulk, at your height/weight/age, I'd say aim at 2600-2800 calories.

Here's my plan:

Cut until 05/05/11: Avg 1900 calories
Maintenance/Slow cut until 10/01/11: Avg 2300 calories
Bulk Until 03/01/12: Avg 2700 calories
3 month cut. Rinse and repeat.

My observed maintenance is 2400-2500 calories, yours is probably about the same.

[msm00b]

Most people who think they lost muscle on a cut probably didn't ... rather they overestimated their starting muscle mass and ended up lighter than they expected to be due to initial underestimations of body fat. Waning strength on a cut doesn't always equate to muscle loss either. Proper nutrition is critical to fatigue resistance and overall energy. Cutting the calories at 1500 can leave you with less energy to burn in the gym ... not to be confused with true "muscle loss".

For you I most definitely would not bulk at 3600. Start at around 2600 for a few weeks and see where that gets you. If you're gradually (and slowly) gaining weight and increasing your lifts ... stay there. If your weight stays the exact same, increase by 100-200 a day and reassess. The one thing you don't want to do is grossly overshoot and pack on mostly fat.

Muscle growth is slow and takes time.

[frank112]

Most people who think they lost muscle on a cut probably didn't ... rather they overestimated their starting muscle mass and ended up lighter than they expected to be due to initial underestimations of body fat. Waning strength on a cut doesn't always equate to muscle loss either. Proper nutrition is critical to fatigue resistance and overall energy. Cutting the calories at 1500 can leave you with less energy to burn in the gym ... not to be confused with true "muscle loss".

For you I most definitely would not bulk at 3600. Start at around 2600 for a few weeks and see where that gets you. If you're gradually (and slowly) gaining weight and increasing your lifts ... stay there. If your weight stays the exact same, increase by 100-200 a day and reassess. The one thing you don't want to do is grossly overshoot and pack on mostly fat.

Muscle growth is slow and takes time.

^^This. Overall, my 6 month bulk so far (1 more month to go!) has been very successful at 2500-2700 cals. I gained 21lbs so far and my best indicator that they have been lean gains is that I still fit into all of my size 31 pants and my wedding ring is still as loose as it was when I ended my cut.

OP, go gradual. Start at 2200 cals for a week or two and see where it takes you from there. You goal shouldnt be cal based, it should be weight based. Meaning aim for .5 - 1lb a week even if it turns out to be less cals than you thought.

[houndstoothgrin]

For someone coming off a cut, is it recommended to go maintenance then bulk right? I assume maintenance calories would be every day, but on the bulk do you only go above your maintenance on lifting days or every day?

[cyco85]

For someone coming off a cut, is it recommended to go maintenance then bulk right? I assume maintenance calories would be every day, but on the bulk do you only go above your maintenance on lifting days or every day?

Your maintenance usually factors in your overall activity. You have to remember that your body doesn't just work on a 24 hour cycle. We break it down like that for our convenience. So, if your maintenance is X, it's based on 4 days of lifting, 2 days cardio, or whatever. So, if you consume, 7*X in 7 days time or 5*X in 5 days, etc., you're probably spot on. However, it's probably not a bad idea to eat slightly less on your off day(s).

Edit: And as far as Maintenance, then bulk... I have no direct experience but from all that I've read and the results I've seen from people (both good and bad), that's what I intend on doing cuz it seems like it's the most successful route.

[ItsWhatAManDoes]

I'll be leaving for basic soon so I figure what better time than now to play around with a bulk.

What branch?