Question about dietary fat while bulking and cardio

[Tal106]

I'm reverse dieting right now to bulk and I have a couple of questions for you guys:

1. When you are bulking how much dietary fat should you be taking in to avoid excess fat gain? I understand that when you are in a surplus of calories that dietary fat is more easily stored by the body as body fat rather than other macronutrients. Is there an amount that you shouldn't go over? (e.g the minimum in the sticky is 0.4g of fat per lb, is there an amount per lb per bw I shouldn't go over while bulking?)

2. I understand cardio is mainly just to increase the amount of calories you can eat while bulking, but I've read in a few places that cardio can be beneficial in terms of better nutrient partitioning. Is there any specific type of cardio (LISS/MISS/HIIT) you should do to get this benefit and how long should you do it for to receive the full benefit?

Hope these aren't stupid questions but I had them in my head for a while and just only got around to asking them now since I'm going to bulk

[PBateman2]

1.) Excessive calories lead to fat gain not necessarily a particular macro. Keep fats 0.4g per lb of BW - some people prefer much higher than that. Have to find what works best for you.

2.) Do the cardio that your prefer and will be most consistent with. That's what matters. Personally I like to mix it up - sprints, bike, football on weekends, swimming, stairstepper, etc..

Mass gains and cardio:

http://www.bodyrecomposition.com/mus...ass-gains.html

[HealingHands8]

1) There is no maximum really. It may be stored more readily as fat, but whether that would result is a noticeable difference is questionable. As in, the difference may be so small that it isn't visible.

2) If you're not doing cardio for anything specific e.g. sport/event, then I would just go with a few sessions of HIIT per week.

[WMLifting]

In a surplus you will store dietary fat intake as adipose tissue regardless of the macronutrient intake. The only reason lyle and others recommend keeping fats in the optimal zone and getting a surplus from carbohydrates is because a carbs and protein are very rarely stored as adipose tissue, where if you get a surplus from fats they will be more readily converted to adipose tissue.

IMO keep fats at .5g/lb LBM.

[HealingHands8]

In a surplus you will store dietary fat intake as adipose tissue regardless of the macronutrient intake. The only reason lyle and others recommend keeping fats in the optimal zone and getting a surplus from carbohydrates is because a carbs and protein are very rarely stored as adipose tissue, where if you get a surplus from fats they will be more readily converted to adipose tissue.

Those two statements are very contradicting

[Tal106]

I guess I just won't go *too* overboard with the fats but I had another question

Since I am going from cut > bulk should I reverse diet? I want to avoid fat gain and figure out my true maintenance. Should I just add 100 calories a week until I am no longer losing or increase faster than that?

I'm about 144lbs and I'd say around 12-13% body fat (was 16% around 2 months ago, need to measure again) and I've been cutting around 3 months

[cls91]

I guess I just won't go *too* overboard with the fats but I had another question

Since I am going from cut > bulk should I reverse diet? I want to avoid fat gain and figure out my true maintenance. Should I just add 100 calories a week until I am no longer losing or increase faster than that?

I'm about 144lbs and I'd say around 12-13% body fat (was 16% around 2 months ago, need to measure again) and I've been cutting around 3 months

Its a good method to use if you don't know what your maintenance is (which happens after long cutting periods), but if your fairly certain about your maintenance, then it could just be a waste of time.
If you would rather play it safe, and don't mind spending the additional few weeks/months it will take to go from deficit to surplus, then go for it.

[WMLifting]

Those two statements are very contradicting

It's complicated to explain.
Basically if you consume carbs or protein they will be used for energy, then fat will be turned into adipose tissue.
If you consume only fat then it will be used as energy.

I read it today in lyle mcdonalds article, but its very long and complex...

[Tal106]

Its a good method to use if you don't know what your maintenance is (which happens after long cutting periods), but if your fairly certain about your maintenance, then it could just be a waste of time.
If you would rather play it safe, and don't mind spending the additional few weeks/months it will take to go from deficit to surplus, then go for it.

Thanks for the reply, although I have another small question about it. Once you find your maintenance should you just stay there for another week to make sure and to avoid fat gain or would it not matter to just continually add calories until you're at a gain of 0.5-1lb a week?