Calorie Confusion

[Nicksosure1]

Hey guys,

I know there's a lot of these threads out there but I'm having trouble nailing down my caloric intake for a lean bulk. I found that losing weight was a lot less stressful and easier than trying to gain at a slow rate (for me at least).

I'm also ex-obese (used to weigh 300+), so I may be a little paranoid when it comes to things like this.

I'm currently 6'1 132lbs (pics below). I lift 5 days a week loosely following the PHAT program.

I started at 2200-2300cals and still losing weight it seems. However, I really don't wanna do this too fast. Any suggestions or guidelines I should be aware of when going about this? Any and all advice would be appreciated.

[Ghawk21]

Hey guys,

I know there's a lot of these threads out there but I'm having trouble nailing down my caloric intake for a lean bulk. I found that losing weight was a lot less stressful and easier than trying to gain at a slow rate (for me at least).

I'm also ex-obese (used to weigh 300+), so I may be a little paranoid when it comes to things like this.

I'm currently 6'1 132lbs (pics below). I lift 5 days a week loosely following the PHAT program.

I started at 2200-2300cals and still losing weight it seems. However, I really don't wanna do this too fast. Any suggestions or guidelines I should be aware of when going about this? Any and all advice would be appreciated.

Add 200 calories every 2 weeks you aren't gaining weight. Once you start averaging around 0.5lbs/week of weight gain you found your happy place. Macro breakdown help can be found in the stickies if you want more info on that. Congrats on the weightloss that is a massive transformation.

[Nicksosure1]

Add 200 calories every 2 weeks you aren't gaining weight. Once you start averaging around 0.5lbs/week of weight gain you found your happy place. Macro breakdown help can be found in the stickies if you want more info on that. Congrats on the weightloss that is a massive transformation.

Thank you!

Right now i'm around a 235/183/63g macro breakdown (carbs/protein/fat). I have a feeling that my carbs are probably too low. I know carbs are pretty important when bulking from an energy and size standpoint so I may play around with that a little.

I know this is also debated quite a bit, but besides pre and post workout, have you found that meal timing matters in the slightest?

[BS57]

OP- since you didn't mention how much you're losing a week, I'll just grab a number.....

Lets say you're losing .5 lb/week....that puts you 250 cals below maintenance

You want to gain .5 lb/week

So add 500 cals to your current intake (adjust for your actual loss).

That would just save you a little time, as you're obviously under maintenance if losing.

[Ghawk21]

Thank you!

Right now i'm around a 235/183/63g macro breakdown (carbs/protein/fat). I have a feeling that my carbs are probably too low. I know carbs are pretty important when bulking from an energy and size standpoint so I may play around with that a little.

I know this is also debated quite a bit, but besides pre and post workout, have you found that meal timing matters in the slightest?

Carbs are easy to add when you need extra cals but you can also increase fats. Really individual to what helps you perform better. Meal timing means very little in the grand scheme of things . I try to separate my meals for what works best with my hunger.

[AdamWW]

Hey guys,

I know there's a lot of these threads out there but I'm having trouble nailing down my caloric intake for a lean bulk. I found that losing weight was a lot less stressful and easier than trying to gain at a slow rate (for me at least).

I'm also ex-obese (used to weigh 300+), so I may be a little paranoid when it comes to things like this.

I'm currently 6'1 132lbs (pics below). I lift 5 days a week loosely following the PHAT program.

I started at 2200-2300cals and still losing weight it seems. However, I really don't wanna do this too fast. Any suggestions or guidelines I should be aware of when going about this? Any and all advice would be appreciated.

.......OP......seriously.......you need to throw out any concerns about gaining 'too fast'....

You are 6'1" and underweight AND way too lean.

I don't know why or how you managed to go so far off the deep end, but seriously, if you haven't openly admitted at least to yourself that you have a problem, you need to.

This is a serious situation... please stop thinking about losing your 'shredded' appearance and start thinking about your life and your health before it's too late. I actually suggest you STOP lifting altogether, get a FULL blood workup done (hormones, basic chemistry, etc), and take some time AWAY from exercise and the gym to JUST gain weight...

Lifting at your current condition could really hurt you when you're not fully committed to putting weight on and eating enough to counter the damage.

I'm not even kidding when I say this, you were probably healthier at 300lb than you are now.

[Jakeh1]

I honestly feel uncomfortable looking at those photos with how thin you are. You look malnourished.

Please eat something... Anything... Immediately...

Good luck.

[pinggolfer96]

bro....eat some damn food. you almost disappeared in that second pic turning sideways...

[Nicksosure1]

Appreciate the replies. I’ll consider everything said.

[Amanjaku]

Don't be afraid to increase your calories to see what happens, just for one week. You won't all the weight back in a week, don't worry. It's very common to be afraid of a caloric surplus after losing weight and finally escaping the ,,fat prison'', but as I said, you won't get fat again in a week. Try slowly, 50 or 100 kcal more.

[Nicksosure1]

Will do. Honestly reading all these replies, even the ones that are negative in a sense makes me feel more comfortable upping my cals so I appreciate that. Perhaps I do have a problem. Honestly thought I was in the best shape of my life.

Suppose the mind sees what it wants to see 😜

[gbullock32]

Will do. Honestly reading all these replies, even the ones that are negative in a sense makes me feel more comfortable upping my cals so I appreciate that. Perhaps I do have a problem. Honestly thought I was in the best shape of my life.

Suppose the mind sees what it wants to see ������

Body dymorphism, it gets us all to some extent; been in your position, as has Adam. Gaining weight would be best for you.

[letsallmakeit]

mate do you have hormone issues? that weight is low

[Nicksosure1]

mate do you have hormone issues? that weight is low

No idea. Probably gonna get bloodwork done now after reading these replies.

[Eugenethefit]

You’re good bro start gaining some weight. On a lean bulk you will put on a little bodyfat it’s part of the game, but my rule of thumb is to go until I hit 14% bf then shave some off because I don’t like carrying more than that.

But bf is an obvious concern for you so be aware you’ll gain a little, yet if done right you’ll still keep it low.

[WolfRose7]

mate do you have hormone issues? that weight is low

eh, let's not over-dramatise here.

His weight is low as he's been in a deficit for a bit to long. That's most likely all.
We have no indication OP has any issues and needs to do anything except eat at maintenance or slight surplus for a good while.

One extra thing OP, if you are a beginner PHAT might be a bit much and you might not manage to follow it exactly, in your own words you are 'loosely' following it.

I'd advise a program you can follow exactly and consistently for 3-6 months. Training consistency will help you maintain good progress at maintenance or a slow bulk.
If your training is all over the place it's going to be harder.

[AdamWW]

How is everyone missing how obviously OP has an eating and body image disorder?

[Nicksosure1]

How is everyone missing how obviously OP has an eating and body image disorder?

I think they see it but it’s already been stated. I probably do have a disorder of some sort I need to address. No need in piling it on me man������

[Nicksosure1]

eh, let's not over-dramatise here.

His weight is low as he's been in a deficit for a bit to long. That's most likely all.
We have no indication OP has any issues and needs to do anything except eat at maintenance or slight surplus for a good while.

One extra thing OP, if you are a beginner PHAT might be a bit much and you might not manage to follow it exactly, in your own words you are 'loosely' following it.

I'd advise a program you can follow exactly and consistently for 3-6 months. Training consistency will help you maintain good progress at maintenance or a slow bulk.
If your training is all over the place it's going to be harder.

I’ve been lifting for a few years but my problem was always kind of overreaching as far as volume goes. I felt I was always in the gym for a little too long.

PHAT seemed like a workout I could do that was pretty manageable. I say I follow it loosely because going from what I was doing to the program, I kinda felt like I wasn’t doing much. So I sometimes add sets and whatnot, but the core workouts of the program are still done.

Trying to be as consistent as I can in terms of keeping up with what and how much I do each week.

[AdamWW]

I think they see it but it’s already been stated. I probably do have a disorder of some sort I need to address. No need in piling it on me man������

I'm stating it repeatedly because it's a major health issue

[letsallmakeit]

eh, let's not over-dramatise here.

His weight is low as he's been in a deficit for a bit to long. That's most likely all.
We have no indication OP has any issues and needs to do anything except eat at maintenance or slight surplus for a good while.

One extra thing OP, if you are a beginner PHAT might be a bit much and you might not manage to follow it exactly, in your own words you are 'loosely' following it.

I'd advise a program you can follow exactly and consistently for 3-6 months. Training consistency will help you maintain good progress at maintenance or a slow bulk.
If your training is all over the place it's going to be harder.

are you sure cutting for long period of time and underweight wont impact his overall health (hormones and other stuff)?

[Nicksosure1]

Thanks again for the replies.

I didn't realize I would still be at such a deficit given my weight at 2300 cals. Upping my intake by +200 this week to see how it goes and may throw an extra day of rest to make sure I'm recovering properly. Also trying to find time to get blood work done soon to see if I have caused any hormonal damage over the past couple of years of dieting.

This is my first true attempt at a bulk as I've only had experience with cutting so I appreciate the replies and concerns. Learning process!

[AdamWW]

Thanks again for the replies.

I didn't realize I would still be at such a deficit given my weight at 2300 cals. Upping my intake by +200 this week to see how it goes and may throw an extra day of rest to make sure I'm recovering properly. Also trying to find time to get blood work done soon to see if I have caused any hormonal damage over the past couple of years of dieting.

This is my first true attempt at a bulk as I've only had experience with cutting so I appreciate the replies and concerns. Learning process!

How about upping them by 500 instead, or more? You're emaciated.

[Jakeh1]

How about upping them by 500 instead, or more? You're emaciated.

+1

200 cals for a first bulk seems pointless and leaves such a small margin for error (tracking).

I agree with Adam; aim for 500.

[AdamWW]

+1

200 cals for a first bulk seems pointless and leaves such a small margin for error (tracking).

I agree with Adam; aim for 500.

Even moreso than that, I think he just need to restore lost tissue (not even just muscle), and ditch this 'stay lean as possible' mindset.

Pretty much ever single jacked person I know has spent SOME time losing abs, getting in the 15-19% bodyfat range, and getting strong as hell.

You can be super, SUPER healthy and extremely fit even at 20% bodyfat, but OP is sitting here at like 6% with a BMI of like 17 worrying about 'lean' gains...

I think what OP needs to do is eat closer to 3k per day, get on a simple strength program 3x/week, build the strength and size base for 1-2 years, THEN worry about the idea of 'cutting'....

If you have like 30-40lb of lean mass to gain, you have no business worrying about staying lean.

[Jakeh1]

Even moreso than that, I think he just need to restore lost tissue (not even just muscle), and ditch this 'stay lean as possible' mindset.

Pretty much ever single jacked person I know has spent SOME time losing abs, getting in the 15-19% bodyfat range, and getting strong as hell.

You can be super, SUPER healthy and extremely fit even at 20% bodyfat, but OP is sitting here at like 6% with a BMI of like 17 worrying about 'lean' gains...

I think what OP needs to do is eat closer to 3k per day, get on a simple strength program 3x/week, build the strength and size base for 1-2 years, THEN worry about the idea of 'cutting'....

If you have like 30-40lb of lean mass to gain, you have no business worrying about staying lean.

Yep, absolutely.

No point cutting when you have a frame similar to that of a skeleton. No one wants to see that.

Props to OP for reaching out for help and taking on the feedback provided before it was too late.

[letsallmakeit]

rip guys ignored my comment about being underweight and having health and hormonal problems. :/ im 6’3” 154 wondering if im underweight lol bmi says im not

[AdamWW]

rip guys ignored my comment about being underweight and having health and hormonal problems. :/ im 6’3” 154 wondering if im underweight lol bmi says im not

What? We're talking about the OP..

"I'm currently 6'1 132lbs (pics below)"

[AdamWW]

What? We're talking about the OP..

"I'm currently 6'1 132lbs (pics below)"

Also, 6'3" 154lb is still super small.

[letsallmakeit]

What? We're talking about the OP..

"I'm currently 6'1 132lbs (pics below)"

i commented about op being underweight and how it can have health issue from long term caloric deficit