Help Increase LBM

[swolemc]

I recently went on a keto diet and i went from 205 to 175.
I want to lose more fat but for the moment i feel like im getting way too small and losing alot of gains i previously made in the 6 months before cutting.
would like to put on some muscle with minimal fat.. i dont care if it takes 6 months or a year id rather do it gradually with less fat than to have a traditional "bulk diet"

im 5'10 175 and wanna get to about 185-188 then continue with my diet to lose some more fat.
does anyone have a better approach of getting to my ultimate goal ( 180 lean @ 12-15%)

also any idea on how many cals i should be be eating etc? i read somewhere that you should take a week or two at your tdee before jumping into a "bulking diet"

 

[3J]

well. i know we've worked on u before.. so gimmie your bmr/tdee...

 

[swolemc]

Bmr 1921 and tdee= 3300 (found that info online)

 

[3J]

what formula did u use??

use this one..

370 + (21.6 x lean body weight in kilograms)



if u need help with it.. go to my sticky.. it explains how to do it

 

[swolemc]

1709

 

[3J]

makes a diff huh?? what activity multiplying factor are u using??

 

[swolemc]

i just did the formula you gave me no activity factor... i guess thats cals burned in comatose lol but workout 5x a week and cardio 4-5

 

[swolemc]

man im prolly just gonna jump on some sauce soon.. im sick of this bullshit get fat and have mucles then diet and lose everything i gained.. if only i could start off a skinny anorexic kid with no fat or muscles id be cut up like a razor blade right now.. i work way too fucking hard to be where im at.. its bullshit

 

[3J]

so u think jumping on gear is gonna change that?? u think ur gonna hold on to gains from gear when u cant gain without them??

if u wanna bulk, i'd put u on a 3000 calorie diet..

300g protien
300g carbs
66g fats...

that's where u wanna be

 

[swolemc]

300 grams carbs? isnt that overkill a bit?

also should i cruise at my tdee for a bit sine i was just doing keto a few days ago or is it okay to go straight into bulk

last question.. what type of cardio should i do do MINIMIZE fat gain as much as possible

 

[3J]

yes we'll gradually get u on the new diet thx to your keto...

the 40/40/20 split is great for bulking...

cardio will still be 45 min pwo.. and in the morning if u can

im okay with a 40/30/30 too.. if thats more comfortable for u