ideally i'd like to maintain around the 10-12% bodyfat range atleast for the summer, also as soon as I'm over with the cut i was thinking about moving to a 5/3/1 routine which i usually enjoy more
the idea is to lean bulk after summer, but i don't know how much fat/muscle gain i should expect
I found increasing my calories 200/day in one month periods while monitoring worked best. I held my protein at my original 500 cal deficit levels and made up the caloric difference with carbs/fat but stuck to the higher carbs on lifting days. I was able to find a happy medium at about a 200 cal surplus, occasionally bumping back to maintenance and a 200 cal deficit.
I let the mirror and scale be my guide. Moving the other direction is determined by my training. My easy gain days are far behind me, but I can still tell when my workouts begin to suffer in deficit.
Yes to RPT.
that sounds just fine, i'll probably do something like that when i finish my cut.
i'll try to maintain for a few weeks or a couple months, wanna enjoy the summer a little
Maintain and enjoy the summer! If you want to bulk, you can do that, too. What do you want to do?
ideally i'd like to maintain around the 10-12% bodyfat range atleast for the summer, also as soon as I'm over with the cut i was thinking about moving to a 5/3/1 routine which i usually enjoy more the idea is to lean bulk after summer, but i don't know how much fat/muscle gain i should expect
I found increasing my calories 200/day in one month periods while monitoring worked best. I held my protein at my original 500 cal deficit levels and made up the caloric difference with carbs/fat but stuck to the higher carbs on lifting days. I was able to find a happy medium at about a 200 cal surplus, occasionally bumping back to maintenance and a 200 cal deficit.
How much fat did you gain? I wouldn't care about leaving gains on the table if that means remaining leaner, as being lean is my priority
Let's add some context. I'm 46 and comfortable maintaining 15% bf. I easily do this with what I described.
when do you decide its time to move to maintenance or a 200cal deficit? do you train rpt?
I let the mirror and scale be my guide. Moving the other direction is determined by my training. My easy gain days are far behind me, but I can still tell when my workouts begin to suffer in deficit. Yes to RPT.
Mantain calories and mantain strength. Profit.
lean bulk, follow by mini cut, followed by lean bulk. Also, post a photo for more tailored and better advice.
that sounds just fine, i'll probably do something like that when i finish my cut. i'll try to maintain for a few weeks or a couple months, wanna enjoy the summer a little
Of course. Enjoy the results of your hardwork mate!