I'll be officially ending my cut on July 1st :claphigh: My original target was to end the cut at 10% BF but I don't quite know if I'll make it (I'll probably end up in the 11%-12% range). However, I've been cutting now for nearly a year and I've lost almost 90lbs.

I've decided to end my cut since I'm having a difficult time gaining any further strength--basically I'm doing all I can to maintain my current lifts and noticing very minimal increase (except for deadlift, which keeps rising).

So, my question is:

My BMR puts me around 3000Kcal per day. I've been cutting at roughly 1500-2000 cal per day w/ roughly 60% protein, 25% fat, 15% carbs. HOW should I transition to a bulk? Do I slowly begin to add calories to each meal? Do I start incorporating MORE carbs and try to bring Macros back in to the 40/40/20 range?

Also, should I give up cardio (I'm currently doing some form of cardio 7 days per week) altogether, or should it be slowly diminished as well?

So, my question is:

My BMR puts me around 3000Kcal per day. I've been cutting at roughly 1500-2000 cal per day w/ roughly 60% protein, 25% fat, 15% carbs. HOW should I transition to a bulk? Do I slowly begin to add calories to each meal? Do I start incorporating MORE carbs and try to bring Macros back in to the 40/40/20 range?

Also, should I give up cardio (I'm currently doing some form of cardio 7 days per week) altogether, or should it be slowly diminished as well?

First of all, your BMR probably isn't 3000cals/day if you have been cutting this long. Metabolic rate usually takes a hit (maybe 10-20%) on extended cuts. But don't worry too much about the number- you can fix that with a slow ramp up of calories.


What is your height/weight? I would eat at maintenance for a few weeks, adding calories slowly. Keep up the cardio.

If you want to transition into a clean bulk, eat what you are currently eating for cutting, just increase the amounts. You need to increase your carbs slightly to meet the energy needs for sustained heavy weight lifting.

Increase your calories through protien rich foods, so if you are currently eating one chicken breast a day, make it two for one meal, if you're eating three eggs for breakfast, make it four-five, ect.

I would aim for about 500 calories above maint. at first, and adjust from there. It shouldn't be hard to get 500 calories over maint. by simply adding an egg here, more chicken, more tuna, and so on. Don't meet the calorie requirements by forcing extra fats just to get the cals. The ratio you have right now is good, but increase your carbs slightly as aforementioned.

As for cardio, I would limit that as much as possible, such as 10-15 min three times a week. There's no point in creating a calorie surplus by eating that extra chicken breast when you are just going to burn it up by doing cardio.

As for cardio, I would limit that as much as possible, such as 10-15 min three times a week. There's no point in creating a calorie surplus by eating that extra chicken breast when you are just going to burn it up by doing cardio.

I don't agree. Not everyone can "bulk" the same way, esp. those who can put fat on easily.

To the OP: check out this article. I think it has some good advice for you.

The FFB Handbook
Proper Care and Feeding for Former Fat Boys (http://www.t-nation.com/findArticle.do?article=05-118-diet)

Interesting article and, unfortunately, quite depressing :madpimp: . I plan on going with a slow clean bulk so I'll do as suggested and slowly ramp up the calories with clean foods (mostly lean meat proteins).

I didn't actually give any thought about the reduction in BMR due to decrease in metabolism, brought about by prolonged cutting.

My current stats are : 5'9" height; 167lbs. I believe my current bodyfat is around 13%.