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  #1  
Unread 11-25-2016, 02:55 PM
Alex.C Alex.C is offline
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Default Maintenance Calories After A Cut

I have just finished cutting to about 12% bodyfat at 160lbs from 20% at 190lbs, with a final calorie intake of 1,450. My maintenance calories at 190lbs were 2,250.

My question is in regards to how to initiate a bulk. Would it be a reasonable assumption to assume my maintenance calories are still 2,250 and thus start my bulk there? Or would losing 30lbs have reduced my maintenance needs and thus require recalculation?

Thanks.
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  #2  
Unread 11-25-2016, 03:31 PM
DGB11 DGB11 is offline
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Use an online calculator to find your new BMR for 160lb weight (and use appropiate activity level for the multiplier), assuming no metabolic slowdown from the dieting period. (should be around 2400)

About the bulking i am not sure, but i think it depends a lot on your training history from what i have read. The less you worked out in the past (far away from genetic potential), the more rapidly you can gain muscle and thus the bigger the caloric surplus for the bulk can be without gaining a ton of fat. Conversely, the more experienced you are (closer to your genetic potential), the slower you can put on muscle, so the surplus has to be small or you will just gain way more fat than muscle.



I will plan to do my first proper "lean bulk" when i get to satisfactory BF% also. I never really seriously worked out in the past, so i need to do some research as well of how to properly tackle this.
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  #3  
Unread 11-25-2016, 04:19 PM
lylemcdonald lylemcdonald is offline
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Quote:
Originally Posted by Alex.C View Post
I have just finished cutting to about 12% bodyfat at 160lbs from 20% at 190lbs, with a final calorie intake of 1,450. My maintenance calories at 190lbs were 2,250.

My question is in regards to how to initiate a bulk. Would it be a reasonable assumption to assume my maintenance calories are still 2,250 and thus start my bulk there? Or would losing 30lbs have reduced my maintenance needs and thus require recalculation?

Thanks.
You should estimate maintenance at hte new weight (i.e. 15 cal/lb * weight) and then drop that by 5-10% to account for metabolic adaptation to dieting

So 160 * 15 cal/lb = 2400 cal/lb
5% = 120 10% = 240

Start at
2400 - 120 = 2280
2400 - 240 = 2160

So 2160-2280 cal

Then adjust based on real world changes
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  #4  
Unread 11-26-2016, 12:32 AM
Alex.C Alex.C is offline
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Okay, thanks for the good information as usual.
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  #5  
Unread 11-26-2016, 06:51 AM
Totentanz Totentanz is offline
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You are going to spend a bit at maintenance first though, right?
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  #6  
Unread 11-26-2016, 07:55 AM
Alex.C Alex.C is offline
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Yes, I plan to stay at maintenance for 2-3 weeks and let weight stabilise before starting to add in calories.
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  #7  
Unread 11-29-2016, 11:26 PM
Alex.C Alex.C is offline
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Also how would I factor in glycogen and water weight gain with increased carbs. Seeing as I have been somewhat keto (50g carbs a day). Would I just let my weight settle for first week or so and then monitor my weight changes from my weight after glycogen stores have been replenished?
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  #8  
Unread 11-30-2016, 01:38 AM
Determinism Determinism is online now
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Don't worry about it. It may be a few pound, but at the end of the day the calories are not stored as fat. Isn't that what dieting is about? At worst, you'll look more full/muscled.
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  #9  
Unread 12-11-2016, 05:06 AM
shredordie shredordie is offline
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Can I just ask how someone's maintenance calories are so low at that body weight
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  #10  
Unread 12-11-2016, 10:06 AM
lylemcdonald lylemcdonald is offline
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Quote:
Originally Posted by shredordie View Post
Can I just ask how someone's maintenance calories are so low at that body weight
Have you ever read a single word I'vew ritten

Bodyweight is lower
There are adaptations in RMR, TEA and NEAT that lower energy expenditure further
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