Bulked for 4 years and cut

[nejxiis]

hey all,

I have been training for around 4 years and 3 months now.

I started at around 145 lbs with 18% BF and went up to around 205-210 lbs 18-20% bf last May.

I decided to do my first cut ever, and after 3 months or so am around 170lbs, 8-9% bf.

So i went from 119 LBM to around 155 LBM in 4 years.

now to the question :

BTW i was bulking on over 4k cals /day.. and finished my cut on 1.2k cals/day

I want bulk again now, but i dont want to get any more than 12 % BF.. any tips? because i dont want to ruin weeks of dieting to losing it all in a bad 2 weeks of ''lean bulk'' ..

I am thinking of increasing 25-50 grams of carbs/week ? with the protein and fats staying approx the same

[nakkiz]

What in the world were you doing eating 1200 calories a day?

Add calories slowly. Starting by adding 100 is a good idea, and then watch the scale. Adjust accordingly.

What were your macros at 1200 calories?

[nejxiis]

What in the world were you doing eating 1200 calories a day?

Add calories slowly. Starting by adding 100 is a good idea, and then watch the scale. Adjust accordingly.

What were your macros at 1200 calories?

haha i didn't start with 1.2k.. i started with 2.5k cut and decreased carbs each week pretty much..
I kept 1g/LBM of protein
aroud 60g of fats for hormones
50% Protein , 40 % Fats, 10% Carbs

[Mrpb]

Just bulk very slowly. Gain 12 pounds in the next year.

[tommy2006]

hey all,

I have been training for around 4 years and 3 months now.

I started at around 145 lbs with 18% BF and went up to around 205-210 lbs 18-20% bf last May.

I decided to do my first cut ever, and after 3 months or so am around 170lbs, 8-9% bf.

So i went from 119 LBM to around 155 LBM in 4 years.

now to the question :

BTW i was bulking on over 4k cals /day.. and finished my cut on 1.2k cals/day

I want bulk again now, but i dont want to get any more than 12 % BF.. any tips? because i dont want to ruin weeks of dieting to losing it all in a bad 2 weeks of ''lean bulk'' ..

I am thinking of increasing 25-50 grams of carbs/week ? with the protein and fats staying approx the same

find your maintanince kcals. then add 100/200 kcals to your current diet.

you should aim for 0.5/1 pound per week gain if you want to keep fat gain to a min

[Mrpb]

you should aim for 0.5/1 pound per week gain if you want to keep fat gain to a min

Especially 1 pound per week is a recipe for getting fat quickly. Even more so because he already has gained ~35 pounds of muscle mass.