I want to follow this combined with some beginner workout program like rippetoe’s. I’m 20yo, 6 feet tall and weight 160 pounds. I would put my BF at about 13%. I was wondering whether I should get lighter before I start that whole bulking/cutting program. I’m not that lean at 13% but I’m very light for my taste… I lost 20 pounds in 2 and a half months doing Keto, and now I want to start gaining weight as I don’t like being this lightweight. Losing the weight wasn’t such a problem for me, I have very high discipline and a strong will.
I burn about 2500 cals a day, so 3000/2000 would be my bulking/cutting cals, right? How should I divide it between the carbs/protein/fat?
Eat enough protein (~1g per lbs of Bodyweight per day), get enough calories, amount of carbs/fat varies for everyone (60/40 is a pretty common). Try not to mix carbs/fat in the same meal, carbs in the morning and pre/post workout, fats in the evening.
Get a good solid program, if your lifts are noe improving although your weight is going up, decrease calories, as long as your lifts are improving you are fine. If progress stops or slows down significantly, increase caloric intake and/or change routines
I read all those… I’ve been working out for almost 6 months now but I’ve been losing weight, now I look ok at about 13% BF so I want to grow bigger. You’re saying I shouldn’t do that program I listed?
[quote]Mosho wrote:
I read all those… I’ve been working out for almost 6 months now but I’ve been losing weight, now I look ok at about 13% BF so I want to grow bigger. You’re saying I shouldn’t do that program I listed?[/quote]
If you’re losing weight you absolutely need to increase your caloric intake (btw 2500-3000 is really low for gaining), the diet approach you’ve linked is fine.
Just ‘Bulking’ and ‘Cutting’ cycles are not something you should worry about at 160lbs
Too many people who are new to the whole weight lifting ‘lifestyle’ try to copy the behavior of pro BBs who have been training for way over a decade and start a never ending cycle of gaining some mass then dieting it off again, thus making absolutely no or very little progress, getting frustrated and end up juicing or quitting or whatever
