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  1. #1
    Registered User Matt11222's Avatar
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    First time bulking correctly -

    Hi. Just got done with a 151-day cut that started May 13th. Gone from 89kg > 75kg, 14kg/30lbs lost. Still got some fat that I'd like to lose and abs aren't visible, but I don't think I've got that much muscle left to cut down to.

    This is my first time bulking correctly. For two years I basically just hit the gym with no program(up until January this year) and no knowledge on nutrition. I now know all about macros, protein requirements, 300-500 caloric surplus etc. However since this is my first time bulking I've got a few questions:

    1. How long should I bulk for/What would a desirable end-goal weight be when adding muscle? (around 14% bf now)
    2. How many calories should I be eating? I'm 18 y/o, was cutting at 1700, and am average activity-wise. Only real sport is lifting.
    3. How much protein should I be getting daily and what's the best amount to be getting in a post-workout meal?

    thanks folks
    5'9 180lbs/82k

    Bench - 70kg/154lb

    Squat - 105kg/231lb

    Deadlift - 145kg/320lb
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  2. #2
    Registered User jk202's Avatar
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    Originally Posted by Matt11222 View Post
    Hi. Just got done with a 151-day cut that started May 13th. Gone from 89kg > 75kg, 14kg/30lbs lost. Still got some fat that I'd like to lose and abs aren't visible, but I don't think I've got that much muscle left to cut down to.

    This is my first time bulking correctly. For two years I basically just hit the gym with no program(up until January this year) and no knowledge on nutrition. I now know all about macros, protein requirements, 300-500 caloric surplus etc. However since this is my first time bulking I've got a few questions:

    1. How long should I bulk for/What would a desirable end-goal weight be when adding muscle? (around 14% bf now)
    2. How many calories should I be eating? I'm 18 y/o, was cutting at 1700, and am average activity-wise. Only real sport is lifting.
    3. How much protein should I be getting daily and what's the best amount to be getting in a post-workout meal?

    thanks folks
    1. Be in a surplus as long as possible while managing body comp. Faster is definitely not better. You're young and a great place to grow, take advantage of it . Make it 10-12 months if you can.

    2. Will be individual dependant.,use a calculator as a starting point and adjust on a weekly basis with trial and error. Aim to gain 2-3 lbs a month at most.

    3. 165 a day for you min is a start. Post workout I'd priotize most of your daily carbs + 40-50 g of protein
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  3. #3
    Registered User Matt11222's Avatar
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    Originally Posted by jk202 View Post
    1. Be in a surplus as long as possible while managing body comp. Faster is definitely not better. You're young and a great place to grow, take advantage of it . Make it 10-12 months if you can.

    2. Will be individual dependant.,use a calculator as a starting point and adjust on a weekly basis with trial and error. Aim to gain 2-3 lbs a month at most.

    3. 165 a day for you min is a start. Post workout I'd priotize most of your daily carbs + 40-50 g of protein
    Got it. Thanks for the help. Should I do a 300 or 500 calorie surplus?
    5'9 180lbs/82k

    Bench - 70kg/154lb

    Squat - 105kg/231lb

    Deadlift - 145kg/320lb
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  4. #4
    Registered User jk202's Avatar
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    Originally Posted by Matt11222 View Post
    Got it. Thanks for the help. Should I do a 300 or 500 calorie surplus?
    I don't really focus on x cals over maintenance because maintainence is very malliable.

    I just focus on body comp/ scale changes and performance in the gym
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