BULKING, i would greatly appreciate any help i could get.

[Matt6969]

i am just coming off of a hardcore cutting diet.

i am
5'8"
163lbs

i am wanting to bulk up to about 195lbs and then cut back down to a ripped 185lbs.

i am starting out eating aprox. 5,500 calories a day.

aprox. 60% of these are carbs (mostly complex)
aprox. 25% of these are protein
aprox. 15% of these are fat.

i work each muscle 2 times a week.

i am lifting heavy with about 15 sets per muscle group and 4-6 reps per set. for the first workout.

the second workout for that muscle i do a bit lighter weight with about 15 sets of 8-12 reps.

and i do about 30 minutes of cardio 3 times a week.

i know this is alot of cardio but i am doing that to keep as much fat off as i can while bulking. i know i well get some fat but i don't want to much.

does this sound like a reasonable plan for bulking. any information and guidance would be much appreciated.

[maddog28]

make sure you do deadlifts squat and bench heavy weghits!

[gainsvillian]

I would up the % of protein. at 5500 cals and 25% protein, you're only going to be getting 250-280g protein, max. While bulking, I would be going +300g everyday (2x bodyweight). I would aim for a ratio closer to 50-30-20.

[David Dunn]

See below

i am just coming off of a hardcore cutting diet.

i am
5'8"
163lbs

i am wanting to bulk up to about 195lbs and then cut back down to a ripped 185lbs.

i am starting out eating aprox. 5,500 calories a day.

At 163lbs that is 33x your bodyweight in calories. At 195lbs that is 28x your body weight. IMHO you will absolutely get fat!

Establish a timeline for your goals and adjust you intake to 500 cals above maint and adjust up slowly. 500x7=3500 cals a week and is about lb a week. 1000x7=7000 cals and is about 2lbs a week.Unless you are on a steroids you will not gain more than a lb, maybe tow, of muscle a week if you are lucky. Set a 15 week goal of 1.5lbs a week.

aprox. 60% of these are carbs (mostly complex)
aprox. 25% of these are protein
aprox. 15% of these are fat.

i work each muscle 2 times a week.

i am lifting heavy with about 15 sets per muscle group and 4-6 reps per set. for the first workout.


the second workout for that muscle i do a bit lighter weight with about 15 sets of 8-12 reps.

2x/week and 15 sets for each muscle group is excessive as well.

and i do about 30 minutes of cardio 3 times a week.

i know this is alot of cardio but i am doing that to keep as much fat off as i can while bulking. i know i well get some fat but i don't want to much.

does this sound like a reasonable plan for bulking. any information and guidance would be much appreciated.


IMHO I believe you are setting yourself up to become fat very quickly.

[iForce Dave]

it depends how comfortable you are and what your goals are.

me personally, i have a fast metabolism and i dont care about being a little rough around the edges.

So that being said, when im bulking I eat as much as i want, as much as I can, and the only thing I worry about is gettin 400g of protein per day. Aside from that i eat as much carbs and fat as I want. Usually 5000-6000 cals per day, and grow like a weed.

Fat comes on but so does muscle and the strength gains are great.

If you want to be a freak, you arent going to get there eating 500 cals over maintenance. You have to get gigantic, then diet off the fat you gained.


EDIT: I think your training program is WAY OFF. WAY too much volume. I train 3x per week when bulking MAYBE 4 if im feeling up to it. And my sets are 6-9 for all muscle groups. Less is more brah, its all about intensity!

[urbanski]

the boss nailed it. 5500 is too much. i bulk successfully at 4300/day @185lbs.
and OMG 15 sets each muscle? wow. good luck. maybe read some training threads here to learn more.

[Nitrox]

At 163lbs that is 33x your bodyweight in calories. At 195lbs that is 28x your body weight. IMHO you will absolutely get fat!

Establish a timeline for your goals and adjust you intake to 500 cals above maint and adjust up slowly. 500x7=3500 cals a week and is about lb a week. 1000x7=7000 cals and is about 2lbs a week.Unless you are on a steroids you will not gain more than a lb, maybe tow, of muscle a week if you are lucky. Set a 15 week goal of 1.5lbs a week.

2x/week and 15 sets for each muscle group is excessive as well.

Words of wisdom here.

Your volume of training is way too high. High volume and heavy weights is an excellent road to injury. I advocate lower volume higher intensity training such as MaxOT or Dogg Crapp.

Also if you cut your volume down you wont need as many calories. Like DD says 1000 over maintenance is good for two pounds per week, which at your height is plenty. Unless your are very active outside of the gym 4000 kcals is probably a better ballpark.

[Matt6969]

thanks guys. and i started talking to a few people and they were saying to eat as much as i can mon-thurs (clean diet of course). and then eat a minimum carbs and fat on fri-sun and do alot of cardio to cut what fat i have gained.. any thoughts.?????

[iForce Dave]

thanks guys. and i started talking to a few people and they were saying to eat as much as i can mon-thurs (clean diet of course). and then eat a minimum carbs and fat on fri-sun and do alot of cardio to cut what fat i have gained.. any thoughts.?????

NO NO NO

this is a bad idea IMO

[Matt6969]

Oh........ i will have to listen to you guys you know more about it than i do, i will start with the extra 500 calories a day until i quit seeing gains and slowly work my way up from there.

[JComp]

I dont think you can ever have to many calories when your trying to bulk.

[Nitrox]

I dont think you can ever have to many calories when your trying to bulk.

[Matt6969]

i didnt think so either. but the do have a point about gaining alot of fat, which i dont wan

[JComp]

If your planning to do a cut after you bulk anyways I wouldnt worry so much about gaining fat. Not saying eat mcdonalds every day but I wouldnt be afraid to eat.

[votum]

Supersize me is a greta bulking vid. JK

Eat LOTS. Eat until it hurts, and then eat some more

[Matt6969]

i can't stand mcdonalds anyways lol