Hello all! I am new here so please be kind . I tend to stay in a caloric deficit year round because I love the lean look. I love the size of my upper body but wished my legs were bigger. I’ve slowly been bumping up my macros and I’m currently around consuming 3k calories and my Fitbit claims I burn around 3,500. My issue is I’m not counting on the weekends and sometimes my Saturdays are full of booze. If I continue raising calories to a surplus then eat and drink like an ******* on the weekends am I just asking to get fat?
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08-04-2022, 05:41 AM #1
Caloric surplus or just turning into a fatty?
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08-04-2022, 05:51 AM #2
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
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If you were in a deficit all year round, you'd be constantly losing weight. If that's not the case, you must be around maintenance. So if you know what your calorie intake is, that is your maintenance. Things like calculators and fitbits only make guesses. It's better to have real data from observing your intake and weight changes.
Don't try to count what you burn off, formal exercise actually doesn't change daily energy expenditure very much at all and it's much easier and more effective just to eat the same calorie level every day and observe weight changes (weigh yourself every morning) over a period of weeks. Then if you are not losing or gaining at the required rate, you just tweak the calorie count.
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08-04-2022, 06:27 AM #3
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08-04-2022, 06:51 AM #4
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08-04-2022, 06:52 AM #5
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08-04-2022, 07:12 AM #6
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,513
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Looking at your pictures, I can see you have way more experience with body recomposition than most people who first post on here.
This is a good resource for serious trainees:
On wearables: https://www.strongerbyscience.com/re...ght-wearables/
On calorie surplus for mass gain: https://www.strongerbyscience.com/bulking/
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08-04-2022, 08:20 AM #7
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08-04-2022, 09:07 AM #8
- Join Date: Mar 2006
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