I just got a DEXA scan and came in at 41yo 5’8 27waist12.5% BF and 152lbs. I just finished a 2.5 month cut so looking to recomp.
Needed help with my macros. I plan on working out 5-6x a week for 1-2hrs a session.
Is 3178 calories a day enough or should I eat closer to 3500.
If i do 3178 i was thinking 238g of protein, 318g of carbs, and 106g of carbs daily.
Also I plan on running “supplements” not sure how that effects macros if at all.
You don’t recomp after a cut you reverse diet back out if it slowly.
Recomp is when you finish a growth period and have put a little fat on and need to clean up.
What are you current diet macros and cals?
As I said above you need to reverse diet slowly or your gonna rebound and prob get fat.
Ok so go back to full bulking macros? How much of a caloric surplus should I be running with that type of workout frequency. Assuming my Resting BMR is 1842 according to the DEXA scan.
Oh my current macros I’m running? 1946 Calories/day 189g of protein, 65g of fat, and 214g of carbs.
…
Uhm, no, lol.
I believe @s.gentz was asking what your current calories are at, or what they were at for your last week of your cut.
The point of “backing out slowly” is to limit rebound weight gain, and hopefully get your metabolism to catch up a bit while incorporating mor calories. It does not happen instantly, which is why there’s the slow reversal.
Well done on the diet, btw.
No he’s saying exactly the opposite. The reverse diet recommendation would be to slowly add calories above what you’re doing now.
So you’d add ~150-200 calories to what you’re doing now, give it a couple weeks, and assess.
Ok thanks. I’ll add 200 calories. Should that be balanced macronutrients? or mainly protein and fats?
Also is this ~200calorie several week taper taking into mind that I’m running “supplements” and increasing my workout frequency by 2 days a week? Because for my cut I was only working out 4-5x a week and now I plan on working out 5-6x a week. So I want to make sure I’m getting enough calories for the increased exercise.
It’s just for a week or two at a time, so it’s really not a big deal. If your metabolism can handle another 1000 calories, you’re still going to get there pretty quickly. If it can’t, it’s better to find out before you put on 2 months’ worth of fat.
I’m not an expert on “supps,” so I’ll leave that one to folks that are.
I’d be most likely to bring carbs up, primarily, and fats by need/ hunger. At the end of the day, as long as you’re getting enough protein and fat, how you divide the rest is going to mostly a matter of preference.
I agree with the +200cals daily recommendation.
Your protein intake is fine considering your weight, so I would make this entirely carbs… 50g carbs added, and keep fats where they are or lower.
Adding fats into your diet is a great way to make sure excess calories get stored as fat.
If those same excess calories were carbs, they would first be used to refill glycogen stores, and only stored as fats once glycogen stores were at capacity.
So I did my weekly weigh in today. I gained 1.5lbs this past week. I’m currently running maintenance +200 cal. Should I add another 200 calories or continue to gradually add in calories as I plateau?
I’m currently at like ~2300 calories daily with 250g of protein 100g of fats and the rest carbs. I think I calculated lean bulking macros for my level of physical accept to be closer to ~3100 so I’m still quite a bit a ways away.
I personally wouldn’t rush gaining weight faster than that - I think you’ll put on much more fat than you want.
I did a spit take when i read wanting to hit 3500 cals at his weight and age. Must be one active guy.
Ok thanks
Don’t try to hit numbers. That’s how you get fat. When growth stops add 200-300 cals and run that until you stall again for a week or so.
It’s not a race.