How to not get fat on a calorie surplus?

[anastasiak1]

Hey

I’ve been eating 1800 cals for about a year or two. I’ve been having a lot of trouble getting lean - even though I train heavy 6 times a week, do 1 day circuit and 2 times HIIT.

When I calculated my daily maintenance calories, it says I should be eating 2600 and my deficit is meant to be 2200 - due to how much/intense I train and I also have a pretty intense job (I’m a baker working 65hours a week on my feet)

If I was to increase my calories and eat 2600 a day for 6 weeks - how can I do this without gaining a ton of fat? I’m aware some fat comes with the muscle gain but is there a way to minimise it?

After the 6 weeks I will go into a cut and eat 2200 cals until I reach my goal fat %. My current % is 26% body fat. My goal is 17

[agonzalez7679]

Hey

I’ve been eating 1800 cals for about a year or two. I’ve been having a lot of trouble getting lean - even though I train heavy 6 times a week, do 1 day circuit and 2 times HIIT.

When I calculated my daily maintenance calories, it says I should be eating 2600 and my deficit is meant to be 2200 - due to how much/intense I train and I also have a pretty intense job (I’m a baker working 65hours a week on my feet)

If I was to increase my calories and eat 2600 a day for 6 weeks - how can I do this without gaining a ton of fat? I’m aware some fat comes with the muscle gain but is there a way to minimise it?

After the 6 weeks I will go into a cut and eat 2200 cals until I reach my goal fat %. My current % is 26% body fat. My goal is 17

I'm kinda confused... you've been eating 1800 calories for two years, have you been cutting for that time and are looking to increase calories now?

If that's the case, I'd suggest slowly increasing calories. For minimizing fat gain in a surplus, you have keep the surplus small. Also remember that online calculators are only estimates, and you may be over or underestimating how much your caloric needs really are.

[Anthony21]

Gradually increase calories. Don't just jump right to 2600 seeing as you've been eating at 1800 calories for two years. Slowly add in 100-200 calories weekly. Track your daily weight after your piss in the morning to get a rolling 7 day average. From there you can know when to add in calories.

If a couple weeks go by and you're averaging say 200lbs, add in 200 more calories, rinse and repeat.

[anastasiak1]

Nope haven’t been in a deficit. A few years ago I was eating on Average 800cAls a day. Got very skinny (party lifestyle)
Dropped all that and focused on training and eating. So now I’m up to 1800cals but I realise for how much work and training I do, I should be eating more.

Meaning my deficit calories should be 1800, not my maintenance. Does that make sense? Sorry haha

[AdamWW]

Nope haven’t been in a deficit. A few years ago I was eating on Average 800cAls a day. Got very skinny (party lifestyle)
Dropped all that and focused on training and eating. So now I’m up to 1800cals but I realise for how much work and training I do, I should be eating more.

Meaning my deficit calories should be 1800, not my maintenance. Does that make sense? Sorry haha

How do you know your BF%?
If you have photos that'd help.

[ErikTheElectric]

Gradually increase your calories in increments OP until you get to 2,500-2,600.
Start being okay with gaining a bit of fat.