Want to increase calories by a few hundred, what to do?

[baza]

I'm about 6'3" 235lbs 8%bf right now.
I cycle my carbs from 200,160,120,80 with a high day once a week. Divided by 4 per each meal.
I'm eating roughly 2100-2300 calories in those days. Low, but it worked for me, and was getting stronger, so I can't complain.
Been eating roughly that many calories for last 9 months. But last couple weeks I feel like I'm dragging.

So with summer over, I want to stay fairly lean, but want to up my calories a bit. I'm thinking around 2500-2600 and seeing how I do on that, and adjust if needed.

I'm eating 50g protein per meal * 6. I want to drop it down to 40g.
I take 30g of fat in each of last two meals. Plus 5-10g in each of the other four meals.

Where should I increase calories?
Should I cycle my carbs something like 320, 280, 240, 200? Or should I up my fat more?

[steve_d]

I'd just up all macros proportionately. Seems like the least drastic thing to do rather than up something like strictly carbs or fat to make up for the difference.

Plus, since you've been eating the same way for so long, you wouldn't want to drastically change anything anyway.

[baza]

Makes sense. But I DO want to drop the protein a bit, just to give the body a bit of a break.

[ubcpower]

dude up your fat by adding 1-2 tbsp of Extra Virgin Olive Oil to a few meals...has about 130kcal in each table spoon... evoo has some thermogenic qualities too and may even speed up the metabolism.

[steve_d]

Makes sense. But I DO want to drop the protein a bit, just to give the body a bit of a break.

But what is the idea behind the break? If you up your calories, then don't drop your protein too...Would make sense the opposite way (as in, if you were eating 2600 calories at 300g of protein, and then dropping it to 2100 calories naturally you would drop the protein.)

so yeah, keep protein the same, add 2 tbsp of oil oil for the extra fat, and then add in about 50 grams of carbs extra to the entire day.

[gsxr750]

If everything else is working as you'd like and you're just feeling a bit run down i'd try upping your EFAS like mentioned before anything else :)

[ironwill]

dude up your fat by adding 1-2 tbsp of Extra Virgin Olive Oil to a few meals...has about 130kcal in each table spoon... evoo has some thermogenic qualities too and may even speed up the metabolism.

very solid advice.....x2