Jordan - I’m trying to understand where I should be setting my daily calorie intake goals. Stats: 40 year old male, 5’10". Cut from 204lbs to 159lbs from January to May then immediately switched to Starting Strength and bulking. This is my first time bulking and focusing on muscle gain.
Macros and nutrition: 240g protein per day, 25% of daily calories in fat, rest in carbs. I end every day within 50 to 100 calories of my daily goal.
I’m on the Starting Strength program, wrapping up week 7.
During weeks 1 through 3, my weight immediately jumped then stayed even at 167 lbs while consuming 2500 calories daily. I experienced an immediate increase from 159 to 167 after stopping most of my cardio, beginning creatine, and taking in more sodium from just eating more.
Week 4: Upped to 2700 calories. Lost half a pound that week. Weird.
Week 5 and 6: Upped to 3200 calories. Gained 2.5 pounds both weeks.
Week 7: Dropped to 2800 calories. Gained 2 pounds. Now at 174 lbs body weight. Started at 159 lbs.
I’m starting to grow concerned because while I absolutely want to give my body everything it needs to generate muscle, I’m putting on visible fat and my pants are getting much tighter in the waist.
Quick starting strength note: Still putting 10lbs on the bar for the big lifts almost each work out, and 5lbs on the bar for the press and bench.
Question: Is it broscience or real science that your body can only generate muscle so fast? I’ve seen plenty of people mention trying to limit your weight gain to somewhere around 0.5 pounds to 1 pound per week as anything beyond that is going to end up being stored as fat. I’m trying to hit that 0.5 lbs to 1 lbs per week number, but my body is screwing with me. Should I even bother?
Question: Would you suggest dropping my calories below 2800 per day if I’m still gaining 2 pounds per week?
Just looking for some general guidance because I’m really struggling to figure out where I should be at.