I am 32 yrs of Age, Coming from an extremly obese background(118kgs in my early 20s) Having worked out on and off for nearly 10 years, I started getting back into it seriously this year,
I did a 12 week cut from 24% bf to 8.4% bf and from 85kgs down to about 74 kgs about 4 months ago....
I have been gaining consistently from then up until now and im about 80-81kgs(Morning Weight after toilet before food)
My Stats are
My Macros daily consist of the following
On training Days
Carbs : 200-210g , Fats: 45-55, Protein :280-320 Roughly 2800 Calories A Day
Non Weight Days(Cardio Only)
Carbs : 180-200 : fats 45-55 , Protein 250-280 roughly 2500-2700 calories a Day.
Split into 6-7 meals a day, with at least 3 or 4 being solid and the rest being Shakes with oats, fruits and 0 fat yoghurt.
All my carbs come from complex sources, namely Oats, Brown rice , sweet potatos, Banana,blueberry, Cranberry, Rasberries With Dextrose being my only simple carb Post Workout.
Proteins come from Salmon, Lean Tenderloin and Sirloin(Fat Trimmed off),Chicken(mainly breast meat some thighs every now and then) and of course Egg whites and protein Powders.
I have Casein and 0 fat Greek yoghurt prior to bed.
And I do 20 minutes of HIIT (3 minutes rest 1 minute sprint on a spin bike) 3 times a week on my off days.
I wont list my supplements here as This is mainly a nutrtional question.
As mentioned before I had been gaining steadily up until last week when ALAS one morning i woke to step on the scales and I was 79 KGS!
I guess the question is, Given my history of Obesity, and ease of fat gain, so Should i be increasing Carbs while keeping protein the same, increase both, or adjust them both accordingly to make up about 3000-3100 calories? should i be increasing to continue my lean gains or should i reduce my cardio and keep my calories the same? Im not looking for CRAZY gains, but my goal is to hit 85kgs but be below 15% BF before i start my next cut.
I am afraid of increasing my carb intake for fear of fat gains, early on in my bulking regime, i had increased my carbs a LOT and i saw a LOT OF fat gain, which forced me to stop my bulk and lean out for a few weeks before continuing on my bulk but being waaaay more careful with my carbs and fats....
Any Advice would be greatly appreciated.