Jordan,
Currents stats 38 years old (39 next month) 6’4 197lbs 34.5" waist. Current Macros on myfitnesspal set to CAL 2070 Carb 170 Fat 50 Protein 235 (but lately I’ve just been hitting protein goals and leaving 500cal left on the table (so more like 1500 cal/day) leaving near 80g carb and 20g fat I’m not consuming daily. I set a goal of cutting to 32" waist so hopefully will be ending soon. Currently running Powerbuilding I
My question is in regards to changing to a calorie surplus.
Where should I start? I read another thread on here where someone asked you if splitting the difference between recomp and muscle gain multipliers in TBAB to determine maintenance would be a good starting point and you said yes. Then I think I also read once finding maintenance then adding 250-500 cal per day and gain a weight increase of about half to 1 lb per week.
So say I start adding 250-500 cal per day once I find my maintenance what is the macro breakdown for that? how much of each carb, fat, and pro should make up that 250-500?
Thank you in advance.
How fast have you been losing weight and for how long?
I think that a small increase of 250kCal or 500kCal may not be enough to stop the weight loss in your case, but you could start there and go up week by week as needed.
Well in June 2015 I was a 309# fatty. By June 2016 I got down to 185 that’s when I started lifting. Then I think using a wrong macro calculator I was eating too much and got back up to like 235 fluffy. That’s when I found Barbell Medicine and TBAB. I started tracking my weight frequently on September 3rd 2018 I started with the recomp multiplier in TBAB and I fluctuated up and down from 212-220 (more than likely due to too many cheat days on weekends, always was strict mon-fri) Then July 2019 I switched to fat loss multiplier and the weight started to come down more. So starting from July 2019 at 212 to today at 197.
If you’re maintaining your weight right now, I’d continue here through the middle of February and then start adding calories 
Thank you. My goal was to get down to at least 32" (at 34.5" now) before bulking because I didn’t want to get back up to that 37-40" too soon. Does the macro break down of the calories I add matter or just add calories?
I’d plan on manipulating carbs and fats provided your protein intake is currently within range