help with bulking please

[raider6969]

i weigh 181 pounds,6 feet. I've been cutting for 3.5 months now,i weighed 215 pounds.i dont the exact body fat % but i can see my abs.

i eat 2200 cals per day 40c\40p\20f, i do cardio 3 times per week, plus i do martial arts.

i want to bulk up now but what i don't want is to gain the fat like my previous bulk ups.i still want to continue my cardio workouts(maybe not as intense) for health benefits.

1.should i still use 40\40\20 ratio?in the past i used 50c\35p\15 f.

2.how many cals per day should i increase them by and how often?
is 50 or 100 cals per day increase ok or is it too little?

 

[Ngordyn]

i weigh 181 pounds,6 feet. I've been cutting for 3.5 months now,i weighed 215 pounds.i dont the exact body fat % but i can see my abs.

i eat 2200 cals per day 40c\40p\20f, i do cardio 3 times per week, plus i do martial arts.

i want to bulk up now but what i don't want is to gain the fat like my previous bulk ups.i still want to continue my cardio workouts(maybe not as intense) for health benefits.

1.should i still use 40\40\20 ratio?in the past i used 50c\35p\15 f.

2.how many cals per day should i increase them by and how often?
is 50 or 100 cals per day increase ok or is it too little?

ok first of ratios are useless here we like macros


for your body weight aim for 250g of protein and 90g of fat a day


this makes up for 1810 calories a day

now you can up your protein easily with no problems also if you cut at 2200 your bulk is going to be slightly over 3000 or so. you can cut the cardio , less you love it that much.

try increase calories gradually until your gaining 1-2 pounds a week

 

[QuestionGuy]

what he said..... ^

BUT, if you dont want to risk your abs then amybe wait until summer is over and then go bulk...at your height and weight you sound like a pretty solid guy so i say just wait......

If you dont want to sait and do a "clean bulk" then up your cals by about 600-800 a day and take it slow dont expect to see results the first couple of weeks.....most people expect overnight results and get frustrated and quit all together......eat about 600g of chicken breast a day in adiition to your regular dit right now, also add a steak and keep your carbs still fairly low..this should give you 600-800 cals a day and see where it take you...

 

[raider6969]

ill try a clean bulk increasing slowly the cals. i like doing cardio plus i play lots of sport:hockey,soccer,teniis,karate etc.


ps.what do u mean by macros?

 

[Ngordyn]

macros are the grams of each essential nutrient ie: carbs, protein , fat

 

[raider6969]

ok,thanx