How to adjust from going from working a very active job to studying full time

This is an odd thing to ask but I'm really confused.


Went from having very physically active job + gym to only the gym.

Was eating 4100 calories a day when working both job + gym
Got leaner/bigger/stronger on every lift every week. Waist got bigger.

Now I am only going to the gym
Not sure what to do with calorie intake.

Since quitting the job I have slowly been getting smaller and weaker.

I ate 4100 calories every day to compensate for being very active.

I'm now eating 3100 calories as I'm not working that much everyday. Still going to the gym

I'm losing weight on 3100 calories

I weigh 159lbs 5'10
I want to get back into a lean bulking stage but not sure how to go about it. I somehow managed to get bigger and leaner at the same time...despite eating a **** tonne of food.

Should I increase my calories until I regain that strength/size back?

I wasn't sure if I was cutting or bulking when working the physical job + gym...I was just eating for energy so I could go to the gym after work + do the work during the day.


I'm fairly positive I'm on a cut right now even though I'm eating 3100 calories. I feel tired all the time. I'm getting weaker and smaller every week. Before I was getting bigger and leaner every week.

It's very unlikely you got leaner while your waist got bigger. Waist size typically correlates well with body fat gain/loss.

You want to bulk and you are currently losing weight while eating 3100 calories a day. Perhaps you should increase your calories to start gaining weight. Try 3600 and see what happens.

I'll start my bulk next week but I don't think it's wise to drastically just eat 500 more calories...aren't you supposed to slowly increase your calories to find out how much you really need to gain weight?

[QUOTE=Pete9393;1548272291]I'll start my bulk next week but I don't think it's wise to drastically just eat 500 more calories...aren't you supposed to slowly increase your calories to find out how much you really need to gain weight?[/QUOTE]

No, that is a waste of time. You are currently losing weight. Adding 500 calories is not going to magically make you gain weight too quickly. If your weight was stable then adding 500 would possibly be too big of a jump.

I wanted to write that your weight is decreasing currently due to big calorie/food decrease.

But, after reading last sentences your body definitely need more calories.

Yeah I definitely need more calories.

Should I increase the protein or just increase carbs/fats?

My fats come from eggs/almonds so thats easy to measure and carbs are from 2 pieces of toast in the morning and pasta....

Protein is from tuna/chicken/eggs/protein shake

Current macros are 171g protein 80g fat 410g carbs

I weigh 159lbs...you guys recommend just increasing fats/carbs till I start gaining weight? seeing as protein is already somewhat high for my weight.


Also is there any advice on bulking/cutting depending on my BF%? I think I'm pretty low BF% atm but with low muscle mass...Around 12-13% atm...

[QUOTE=Pete9393;1548367621]Yeah I definitely need more calories.

[B]Should I increase the protein[/B] or just increase carbs/fats?

My fats come from eggs/almonds so thats easy to measure and carbs are from 2 pieces of toast in the morning and pasta....

Protein is from tuna/chicken/eggs/protein shake
[B]
Current macros are 171g protein[/B] 80g fat 410g carbs

I weigh 159lbs...you guys recommend just increasing fats/carbs till I start gaining weight? seeing as protein is already somewhat high for my weight.


Also is there any advice on bulking/cutting depending on my BF%? I think I'm pretty low BF% atm but with low muscle mass...Around 12-13% atm...[/QUOTE]

You're already eating more than enough protein, eat more fat and carbs.

Yeah 170g is a lot

Whats the weight gain expected to be like on a lean bulk?

Really don't want to gain a lot of fat along with my bulk...I'm studying for 3 years and I think with maybe 5-7kg of pure lean muscle mass in 3 years is a good goal.

Any problem with increasing pasta amounts and almond amounts to gain more weight?

I don't even see abs yet...are you guys sure I should start bulking?