Uncertain about how to eat for current goals

[Laidbackzack]

Hi all,

I'm 21, 5'6" , and 142 lbs at ~15%. I currently squat ~270, bench 215, and deadlift 335. My physique is underwhelming and under-muscled (as you can see from the pic I posted below). I am also a road cycling enthusiast and cycle ~ 3-10 hours per week. My goals include gaining more mass and decreasing my bf% (cycling is no fun at higher bf%s) while continuing to cycle (moderate intensity). I've received extremely conflicting information from reputable people like Lyle McDonald, who says one should not gain mass until at 10-12% and recompositioning is typically futile for all but the untrained, and Alan Aragon, who says his "culking" approach is definitely feasible for non-competitors. I don't know where to go from here. Do I eat at maintenance and attempt a recomp by maintaining weight and increasing my lifts? Do I focus on gaining weight slowly to build a bigger muscular base even though I'm currently ~15% (the generally recommended upper end for men)? Or would I reach my goals more quickly if I simply cut, as Lyle McD might recommend, until I reach 10-12% and then slow bulk from there despite the fact that my lifts and physique are unimpressive? Any direction/advice would be greatly appreciated. Thank you!

http://imgur.com/a/hHSOm
http://imgur.com/a/yUzbd

[urg862]

Pick one goal: gain muscle mass or loss fat and then use one of these links to find the calorie and macro total for your goal
http://forum.bodybuilding.com/showth...hp?t=156380183

http://iifym.com/iifym-calculator/


Stay consistent and patient

[jampottt]

What's your workout routine like? How long have you been working out? What are your macros?
Once we know them we can help you a lot quicker and easier!

Beginner 5x5 workouts are really good for building mass if you haven't had much experience on a proper training program. You'll want to be supplementing that with a calorie surplus - it is possible to recomp, but it's quite difficult and personally find the results from bulking more rewarding and noticeable. Work out your TDEE and aim to eat in a 10/20% surplus in order to gain mass. Macro wise you'll want to be composing your calories with a minimum of 0.8g per lb or bodyweight for Protein and 0.4g per lb of bodyweight for dietary Fat, with the rest of your calories built up of any combination of macros to hit your goals.

[ExpatAussie]

At 15% I think you have the luxury of choice. If getting lean is a priority cut, if mass is, bulk.

[LeBearBear]

At 15% I think you have the luxury of choice. If getting lean is a priority cut, if mass is, bulk.

Yup this, at your current stats you pretty much have the luxury of choice. I am at pretty much the same boat, and I will just plan my diet based on diminishing returns. When I find that my cutting has pretty much stalled and I'm gonna have to grind pretty hard to lose that few %, I just go back into a bulk to change things up a little.

But I am by no means recommending short cut/bulks. Usually my cutting/bulking cycles last for a couple of months before I feel the need to switch.

And hello, ExpatAussie! Nice to see a fellow bber in singapore here.

[dest0]

I would suggest going very slightly under maintenance while keeping your protein high, go down to 11~12% and slowly bulk from there.

[ExpatAussie]

And hello, ExpatAussie! Nice to see a fellow bber in singapore here.

Hey, nice, few of us on here.

[EjnarKolinkar]

Pick what you want and go do it OP.

[Laidbackzack]

I would suggest going very slightly under maintenance while keeping your protein high, go down to 11~12% and slowly bulk from there.

Thank you. Cheers for the advice.

At 15% I think you have the luxury of choice. If getting lean is a priority cut, if mass is, bulk.

Gotcha. thanks!


Also, for more context, I've been lifting seriously for 3 years (ran SS 2 years ago until I was 185 lbs, have competed in a PL meet), but have been focusing on cycling the last 12 months so my strength has been more in maintenance. My technique in all the big lifts is solid. I just have less mass than I would like. Currently I maintain on approximately 2700 cals.

[Mrpb]

If hypertrophy is your goal your routine should be optimized for hypertrophy. Judging by your strength numbers & physique this is currently your problem.

As for cutting or bulking, I would advise neither. Instead find the lowest amount of calories that still allows you to make consistent progress on a hypertrophy routine.

As for your routine, this one is a good example: http://forum.bodybuilding.com/showth...hp?t=168193463

[Laidbackzack]

If hypertrophy is your goal your routine should be optimized for hypertrophy. Judging by your strength numbers & physique this is currently your problem.

As for cutting or bulking, I would advise neither. Instead find the lowest amount of calories that still allows you to make consistent progress on a hypertrophy routine.

As for your routine, this one is a good example: http://forum.bodybuilding.com/showth...hp?t=168193463

This is the approach I'm leaning towards. I've actually seen Helms's intermediate routine (one you linked) and I just began running a variation of Lyle McD's generic intermediate bulking routine, which is virtually identical to the one you've linked. I very much appreciate the help, mrpb!

[Mrpb]

This is the approach I'm leaning towards. I've actually seen Helms's intermediate routine (one you linked) and I just began running a variation of Lyle McD's generic intermediate bulking routine, which is virtually identical to the one you've linked. I very much appreciate the help, mrpb!

My pleasure. Yep Lyle's routine is good too.

Personally I would add lateral raises though.

Have you seen Eric Helms on bulking rates? He's basically saying that when you're intermediate you're better off not focusing on making the scale move.

[Laidbackzack]

My pleasure. Yep Lyle's routine is good too.

Personally I would add lateral raises though.

Have you seen Eric Helms on bulking rates? He's basically saying that when you're intermediate you're better off not focusing on making the scale move.

Yep, lateral raises are good to go. I saw that video a while back and just re-watched it. I'm a huge fan of 3DMJ, especially Helms and Nunez.

Basically, if I understand correctly, I should be focusing on progressing in the gym while eating just enough food to permit that progress rather than increasing an arbitrary number on the scale. I'll focus on this for a while. Thanks again.

[Mrpb]

I should be focusing on progressing in the gym while eating just enough food to permit that progress rather than increasing an arbitrary number on the scale. I'll focus on this for a while.

Exactly. Well said.

And, as you're probably aware, progress should show in your physique too of course.

[Laidbackzack]

Exactly. Well said.

And, as you're probably aware, progress should show in your physique too of course.

Gotcha. I should hope so.