Been training for 2 years with the following 3 times a week (I use 1 day a week to catch up on areas i find im lacking in but dont do the same exercise, so you can say i train 4 days a week :-)).
Training 1
Squat Bench
Pendlay Rows
Reverse Flies
Calf raises /Tricep pressdowns Superset
Training 2
Front Squat
Incline Bench
Romanian Deadlift
Lat Pulldowns Ab work /Curls Superset
When i was at 165lbs I Was consuming 1800 calories, 1gm protein per lb, 80 grams fats and carbs never went above 70 gms.
Last year i decided to do a mini bulk using the above figures, (increased my calories to 2100) and followed a bulking routine (that is high reps in ranges of 5 sets and 8 reps). I managed to put on 1lb per week and stopped at 176lbs.
When i decided to cut again earlier this year, i couldnt reach 165 lbs after dropping around 300 calories or lose any body fat I did some cardio but not a great deal.
Anyway i decided to restart everything again and have a fresh start but stick to the above program - it would be 5 sets between 5-12 reps in a pyramid format (first set 5 of the max weight, 2nd set 6 of max i can lift and so forth until the fifth set with around 30 second-60 second rest) and maybe to continue this trend when it comes to cutting (or happy to do a slow bulk where i lose body fat).
Looking at http://muscularstrength.com/mealplan
I need to take 2584 calories to add muscle (im currently taking 1900 calories, so i wanted to mention this).
Im approx 22% body fat.
I think i fall into a Mesomorph body type so, Will continue to take 1gm of protein (175 gms), approximately 160gms carbs and 60gms of fat (the rest i will share between protein and fats and ensure i take no more than 160gms carbs).
I know the link above says to take more carbs BUT i dont know how far to follow it as i know everyone differs.
Does this sound correct (in terms of calories, macros)? As when it comes to cutting im hoping to reach around 16% but i dont want to add anymore fat if i can help it during this bulk (i have read this is inevitable, but can be controlled by eating clean??).
Should i even think about doing a bulk at this stage especially with 22 fat percentage?
Some articles i read, state that i was on far to low on calories for my cut which means the body was storing fat instead as i wasnt "feeding the muscle", which is what made me consider redoing this bulk. I even considered "Recomping" but this seems more complex for me to understand what i need/shouldnt do. When i change the ratio on the same webpage to Fat loss, it states i should eat 2010 cal (or similar) but im on 1900 and not losing any fat!