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  1. #1
    Registered User ZHTK's Avatar
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    Question Back to gym, maintenance or bulk?

    Hello everyone, after 2 years of health complications i am finally back to working out

    I am currently:

    178cm
    72kg
    18% body fat

    Should i eat maintenance to maintain muscle and lose fat or bulk to regain my muscles then start cutting?

    I am currently eating 2700 cals, and around 200g protien

    Thank you
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  2. #2
    Gaintaining Mrpb's Avatar
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    How did you measure the 18% body fat?

    Can you upload a picture to your body space?
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  3. #3
    Registered User ZHTK's Avatar
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    Inbody test

    I uploaded 2 pics, check then out
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  4. #4
    Gaintaining Mrpb's Avatar
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    Have you been lifting seriously before?

    Either way, I’d start at maintenance and then use a small surplus once you stall.
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  5. #5
    team ketchup AdamWW's Avatar
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    Originally Posted by ZHTK View Post
    Inbody test

    I uploaded 2 pics, check then out
    I would suggest maintenance. No reason for a surplus right now.
    Last edited by AdamWW; 08-11-2020 at 12:58 PM.
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  6. #6
    Wha? AlexSays's Avatar
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    Eat at maintenance, you do look around 18-20%.

    After a long hiatus from the gym you should be able to recomp fairly effectively, once you stop progressing on your lifts (genuinely stall) then see what your bodyfat looks like and make a decision then.

    Make the most of the regain phase without piling on wieght
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  7. #7
    THE OG 1MANU's Avatar
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    You don't have BF gain to worry about really. You have muscle memory on your side as well.

    I would train in a surplus (+200-300 cals) and gauge your progress. Be aggressive off the bat especially from a hiatus and maximize gains. Don't like what you see after 3-4 weeks decrease cals. Easy.
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