Quick sense-check of diet for training

[InfernoUk]

Hey guys

ive been off the wagon with my diet for a while and am looking at getting it sorted, currently bulking until March and then I will be cutting for 3-4 months

Bulk diet, currently @ 177lb and 15%ish BF:
147g protein, 75g fat, 210g carbs = 2100cals

Appreciate this is low calories (im not that strict on the 2100 so probably average nearer 2200-2300), i work a desk job so burn little during the day, im open to increasing it if seems necessary, but my lifts are going up at the moment


When cutting, assume its a case of: protein @1g, fat @0.5g per lb body weight and then fill whats left with carbs to around 1800 cals?

Does the above make sense or do i need to adapt anything

[AdamWW]

Highly unlikely you’ll even maintain weight on that... The increase in strength is almost definitely just from initial adaptations... not sustainable given the calorie intake.

Have you tested this out with actual weight tracking?

Even if you’re sedentary outside the gym, you’d probably need at least 2300-2400 to maintain weight, not to mention bulking actively...

Personally I’d start a bulk closer to 2500-2600 and see what happens.

[InfernoUk]

Highly unlikely you’ll even maintain weight on that... The increase in strength is almost definitely just from initial adaptations... not sustainable given the calorie intake.

Have you tested this out with actual weight tracking?

Even if you’re sedentary outside the gym, you’d probably need at least 2300-2400 to maintain weight, not to mention bulking actively...

Personally I’d start a bulk closer to 2500-2600 and see what happens.

Yeah ive build significant strength on 2600 but was trying to go more lean this time, ill review it up to 2600 total cals, but is my macro calculation logic correct?

[George2100]

Highly unlikely you’ll even maintain weight on that... The increase in strength is almost definitely just from initial adaptations... not sustainable given the calorie intake.

Have you tested this out with actual weight tracking?

Even if you’re sedentary outside the gym, you’d probably need at least 2300-2400 to maintain weight, not to mention bulking actively...

Personally I’d start a bulk closer to 2500-2600 and see what happens.

I agree with this. I’m just under 170 and cut on 2400. Also work a desk job and I’m a full time student...pretty sedentary lol

[AdamWW]

Yeah ive build significant strength on 2600 but was trying to go more lean this time, ill review it up to 2600 total cals, but is my macro calculation logic correct?

Your approach to the fat and protein is fine, it satisfies the recommended minimum of .4g/lb on fat and .7g/lb on protein

Are you saying you’ve already tried bulking at 2600 and you gained too quickly? If so, then try 2500... was more just giving a personal note of where I would start in your shoes

[AdamWW]

Also, OP, as a general reference I have found the following a good way of estimating TDEE for most people when their activity outside the gym is limited to walk/light jogging:


Basline TDEE = BMR * 1.2

Then, for activity...

+ 100 calories per 1hour lifting weights
+ 80-100 calories per 1mile walking/jogging

So if your BMR was 1700, then the baseline TDEE (ZERO exercise) would be ~2040.

Now, lets say you walk 2 miles one day, and you trained 1 hour that day in the gym.. you'd end up with somewhere around 2300-2350 calories for that day to MAINTAIN weight.

You'd then need to add 200-300 to enter a fairly low surplus, so you'd end up at around 2550-2600 or so for a lean bulk.

All this being said, you have to test this on your own body because some people (me included) adapt to surpluses very quickly by burning off extra calories through NEAT.

[Tommy W.]

When it comes to calorie amounts, anecdotal amounts are basically useless due to a few factors, NEAT can vary greatly between 2 people of the same weight and training program. Also training is a small part of overall calories. Calorie counting and tracking varies widely as far as accuracy so "2,000" calories to one person can be totally different than "2,000" calories to someone else. Spending a month at a consistent weekly amount will give you a benchmark for future calculations.

[InfernoUk]

cheers guys, going to go for 2700 for 2 weeks and aim for 1-2lb weight gain and see if its going up, will tailor as needed! I work a all day desk job, only exercise is 4 1hr gym routines

[Tommy W.]

cheers guys, going to go for 2700 for 2 weeks and aim for 1-2lb weight gain and see if its going up, will tailor as needed! I work a all day desk job, only exercise is 4 1hr gym routines

Keep track of your waist measurement measured at the navel. If this grows it means you're adding fat. You need to keep this measurement from growing too much. A 1' gain signals about 5-7 lbs of fat gain.

[InfernoUk]

Keep track of your waist measurement measured at the navel. If this grows it means you're adding fat. You need to keep this measurement from growing too much. A 1' gain signals about 5-7 lbs of fat gain.

so just decrease cals if this increases? i assume itll increase regardless as i bulk? so i shouldnt reduce just as it increases

[Tommy W.]

so just decrease cals if this increases? i assume itll increase regardless as i bulk? so i shouldnt reduce just as it increases

you want minimum increase in waist measurement. If It grows an inch and you’ve gained say, 7-10 lbs You need to cut back on calories. You need a very small surplus to gain muscle

[InfernoUk]

you want minimum increase in waist measurement. If It grows an inch and you’ve gained say, 7-10 lbs You need to cut back on calories. You need a very small surplus to gain muscle

Ok makes sense, I’ll use this as the guide, how do you factor in general bloat that comes and goes? Do it every day?

[Tommy W.]

Ok makes sense, I’ll use this as the guide, how do you factor in general bloat that comes and goes? Do it every day?

once a week on th same day at the same time morning works well.