Thread: Calorie Surplus

well to be brutally honest I've never eating in calorie surplus due to weight issues most of my adult life. So in February I weighted 205 at 5'7" about 35% BF. Fast forward to today 8/12/20 I'm sitting at 165 pnds and 11% BF. I've lost the weight on a average of about 1900 calories a day. I also gained around 10-15 pnds of muscle also in the time frame. I now want to stack on some serious muscle, I'm concerned about eating in calorie surplus and gaining too much fat. My diet is clean body weight in protein, clean carbs, and about 20% fat is the rest. My calculations of calorie intake should be around 3200/day. Does this sound right for someone 5'7" 165? Im looking to sit at around 185lbs. Im also on TRT 225mg per week of enanthate. Will also start a D-Bol 50mg, with 750mg of enanthate cycle in the winter

3200 sounds a bit high for that bodyweight to me, but who knows. What is your caloric intake now? I would reverse diet to 3200, from wherever you are now. See if you gain or lose on 3200. Figure out where maintenance level really is for you and sit there for a couple of weeks. Once that's established, add 5% calories to see if the scale moves. Leave the diet alone for two weeks at a time- gotta give it time to play out. Hope this helps.

1800 calories will give me a weight loss of around 1.5lbs per week. All good advice.

If you are eating at 1900 a day now, why not bump up 500 cal per day for a week and reassess? Give your metabolism a chance to speed up. 500 per day for a week, gaining weight? If so cool, if not add another 500 the following week and so on. If you notice you are adding too much fluff a couple weeks in a row, pull back 250 per day or something like that.

Originally Posted by Boombalaty

If you are eating at 1900 a day now, why not bump up 500 cal per day for a week and reassess? Give your metabolism a chance to speed up. 500 per day for a week, gaining weight? If so cool, if not add another 500 the following week and so on. If you notice you are adding too much fluff a couple weeks in a row, pull back 250 per day or something like that.

This is the approach I’d take. Try 2500 for a week or two (high protein) if that looks good, start adding in some white carbs around workouts. Say 25g pre, 50-60 post. That’ll put you around 2850. If that is looking good after a couple weeks, bump it another couple hundred. Slow and steady. There’s never a finish line in bodybuilding, just continuous improvement so it doesn’t hurt to start slow.

I was at 183 when i started bulking up. When i started my i was at 2300 calories with 280g protein and 250 for carbs. After that when i would see the scale or stall weekly or feel like i wasnt growinig i would slowly increase carbs and protein (mostly carbs) right now im at 2800 and weigh 204 lbs.

the last 3post r great, be patient its a process!!
sound like U r doing Great so far keep it up!

Originally Posted by Boombalaty

If you are eating at 1900 a day now, why not bump up 500 cal per day for a week and reassess? Give your metabolism a chance to speed up. 500 per day for a week, gaining weight? If so cool, if not add another 500 the following week and so on. If you notice you are adding too much fluff a couple weeks in a row, pull back 250 per day or something like that.

I agree, I've always gone by the 500 bump and then reassess! Has worked well for me.