Need some help with a bulking diet

[Archenemy]

Greetings Gents... I am about to complete a pretty much life long journey to get lean. Now by lean I don't mean 7% bf but, definitely the leanest I have ever been. I have been trying to drop weight over the last couple of years slowly while maintaining as much muscle as possible. Started about 270lbs and now sitting around 195. I am finally ready to start the 2nd phase of my journey and put on some quality muscle. Now I have done this long enough to know how to structure the diet but, I am wanting some input as to how far over BMR. Diet will be inconjunction with my first cycle in about 5 years(test only 12 weeks). Obviously, I put on fat easy... I was thinking 300 or 400 over BMR. Also, plan on keeping up the cardio but, only low intensity and decreasing frequency. I am a treadmill junkie. Any thoughts, ideas, tips???

Current stats: 31 years old, 6ft, 195, 34 inch waist

[Scrumhalf]

Do you mean BMR or DCE? 300 to 400 over BMR is going to be really low for you. Not sure you are going to bulk with that. 300 to 400 over DCE may be a good place to start, and that's for a natty. If you are juicing, someone else more knowledgeable will weigh in, but I suspect you will need to bump it up even more.

[Archenemy]

BMR... Just hesitant to pile on the extra cals because of the potential fat gain. My line of thought was say 400 extra cals a day plus one cheat meal a week would add up to about a pound gain a week while on cycle.

[jack tors]

pretty simple just eat clean... do a clean bulk eat 5-6 meals a day

[Bouncer]

Add 300 extra cals for a month and watch the mirror and the scale. After that month adjust as needed.

[Archenemy]

Thanks for the input... I think that will be the plan.

[Altan]

Hi Archenemy,
Drink more water and focus more on raw food. What is your exercise routine?
Do take some diet chart from your gym coach as we don't know your exercise schedule.

[Archenemy]

Little update.... Low test cycle started about two weeks ago. I plan on pinning every 5th day for about 14-15weeks. Starting weight 195... current weight 2 weeks in 205... I know it is water but, it is still a little freaky seeing the scale go up that fast. I am keeping cals about 2800 at the moment. Shooting for about 350 grams a protein on workout days, 300 on off days...

[Bouncer]

Little update.... Low test cycle started about two weeks ago. I plan on pinning every 5th day for about 14-15weeks. Starting weight 195... current weight 2 weeks in 205... I know it is water but, it is still a little freaky seeing the scale go up that fast. I am keeping cals about 2800 at the moment. Shooting for about 350 grams a protein on workout days, 300 on off days...

How many Carbs and fats?

[Archenemy]

Carbs around 150 g
Fats 50-60 g (not counting fish oil caps)

Yesterday 2700 cals, 343 g pro, 152 g carb, 52 g fat

[Bouncer]

IMO, way to low on carbs, to high on fat.

[Archenemy]

I have been thinking the same thing the last week. I tried to kind of mimic my cutting diet just upping the cals as to not be so much of shock to the system. I am going to gradually shift to higher carbs. Between the higher cals and supps I feel like a damn monster in the gym.