Hi from Oz! and a Q

[choccyswag]

Gday I am new as you can see! You can call me candy well thats what everyone calls me. I joined because I can talk about training and getting tips from the experts in a proper training forum. I work in a 24/7gym so you can say I live breathe and work in fitness! I finished my cutting phrase in the beginning of this month (first cut ever). I am on maintenance now and my goal is to get some lean gains over the next few months. I am sure I can learn heaps from here.

and I should ask my first question if thats ok. if I am on maintenance at 1908kcal for 9 days total how long should I go before I increase my kcal to 100 above for lean gains? I do not want to minimise fat as much as poss. and my maintenance includes training 5-6 x week.

Cheers! C.

 

[Driven2lift]

Hi Candy,

The answer is thar you should go strait to that 100 jump, being at maintenance won't progress you to that goal.

At that surplus it will be a long journey but definitely limit your fat gain so you gave the right idea.

I bet you could go up another 100 after a week and cruise at a 200 surplus and still keep gains mainly lean mass

 

[choccyswag]

Sorry there's a typo there, I meant I want to minimise fat gains obviously. not 'do not'..lol

I am ok going over by 100kcal but 200kcal is a bit much don't you think? that's like 10% over my maintenance. and I can't remember but I thought I have to stick with maintenance for awhile to bring my body off 'starvation mood' otherwise it will store fat too easily?

 

[Driven2lift]

Sorry there's a typo there, I meant I want to minimise fat gains obviously. not 'do not'..lol I am ok going over by 100kcal but 200kcal is a bit much don't you think? that's like 10% over my maintenance. and I can't remember but I thought I have to stick with maintenance for awhile to bring my body off 'starvation mood' otherwise it will store fat too easily?

No that has no real backing to it

Even a reverse diet would move faster

Its not like it will hinder you so do it if you prefer, then bump 100, then another 100

200 is not a lot, many of us do 500 and still consider it a slow bulk
As a female its a bit lower for you, so I say work up to 200 and try that

 

[choccyswag]

oh that's great! thank you.

I'll update my fitnesspal targets by 100kcal.

 

[booneman77]

Driven has got you. Add in the 100 immediately and then let it settle for a week or two and reevaluate. Keep this cycle going until you start gaining weight too fast and then hold or slightly back off at that calorie level. For example I ran as part of a reverse diet into bulk:
Week/kcal added (total)
1/100 (1900)
2/100 (2000)
3/- (2k)
4/- (2k)
5/100 (2100)
6/-(2100)
7/100 (2200)
8/- (2.2k)
9/- (2.2k)
10/100 (2300)
etc etc