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Bulking advice

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    jgrigs's Avatar
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    Bulking advice


    Hey guys ,

    I need some help , I have been training for 2 years , in that time my knowledge
    has grown like crazy. My one problem , is that I dont get the resuts I want quickly and I
    Change approach after 3 months.

    Im currently , 5'7 157lbs , Ive been training for 2 years , I am now 27 , when I first started
    I weighed 162 and I had a skinny body with a gut. Ive gone to 147 super lean and cut but no
    mass , and when Bulk I get discourage and I cut immedeately.I am unhappy becuz in 2 yrs all
    I have done is go up and down. My diet and training is spot on. I think I dont trust in the right
    approach cuz there is so many !

    I would like some advice on my return to the last bulk I tried . I want to know if if it's worth seeing through
    to my goal , which is to add some muscle to my basic frame I have built in 2 years


    Daily meal plan

    Meal 1 : 8 egg whites + 1 full egg / Animal pak vitms+ 2 fish oils + 1 milk thistle

    Meal 2 : 30gr iso protein + 1 scoop Vitargo + 5 gr bcca and glutamine + 12 almonds

    Meal3 : 1 cup yams + green veggies + 200 gr chicken breast + 1 slice high protein cheese + 2 fish oils

    Meal 4 ( pre workout) 1 cup white rice + 200 gr red meat

    Meal 5 ( post workout ) Meal 2 : 30gr iso protein + 1 scoop Vitargo + 10 gr bcca and glutamine + vitamin c

    Meal 6 : Mixed greens + 200 gr salmon

    Meal 7 : 30 gr casein protein 5 gr Bcaa + Glutamine 1 tbls natural peanut butter + 3 zma

  2. New Member
    jgrigs's Avatar
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    My work out schedule is

    5 x week

    Day 1 chest + abs

    Day 2 Back

    Day 3 Legs

    Day 4 Shoulders + abs

    Day 5 Arms
  3. Senior Member
    uvawahoowa's Avatar
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    Quote Originally Posted by jgrigs View Post
    Hey guys ,

    I need some help , I have been training for 2 years , in that time my knowledge
    has grown like crazy. My one problem , is that I dont get the resuts I want quickly and I
    Change approach after 3 months.

    Im currently , 5'7 157lbs , Ive been training for 2 years , I am now 27 , when I first started
    I weighed 162 and I had a skinny body with a gut. Ive gone to 147 super lean and cut but no
    mass , and when Bulk I get discourage and I cut immedeately.I am unhappy becuz in 2 yrs all
    I have done is go up and down. My diet and training is spot on. I think I dont trust in the right
    approach cuz there is so many !

    I would like some advice on my return to the last bulk I tried . I want to know if if it's worth seeing through
    to my goal , which is to add some muscle to my basic frame I have built in 2 years


    Daily meal plan

    Meal 1 : 8 egg whites + 1 full egg / Animal pak vitms+ 2 fish oils + 1 milk thistle

    Meal 2 : 30gr iso protein + 1 scoop Vitargo + 5 gr bcca and glutamine + 12 almonds

    Meal3 : 1 cup yams + green veggies + 200 gr chicken breast + 1 slice high protein cheese + 2 fish oils

    Meal 4 ( pre workout) 1 cup white rice + 200 gr red meat

    Meal 5 ( post workout ) Meal 2 : 30gr iso protein + 1 scoop Vitargo + 10 gr bcca and glutamine + vitamin c

    Meal 6 : Mixed greens + 200 gr salmon

    Meal 7 : 30 gr casein protein 5 gr Bcaa + Glutamine 1 tbls natural peanut butter + 3 zma
    Increase fats and carbs. Stop throwing away those yolks, all the healthy **** is in there. This is how I'd do it:

    Meal 1 : 4 whole eggs/1.5 cup oatmeal / Animal pak vitms+ 2 fish oils + 1 milk thistle

    Meal 2 : 4 oz chicken/10oz yams/green veggies

    Meal3 : 10 oz yams + 4 oz chicken breast + veggies + 2 fish oils

    Meal 4 ( pre workout) 1 cup white rice + 4 oz red meat + green veggies

    Meal 5 ( post workout ) Meal 2 : 30gr iso protein + 1 scoop Vitargo + 10 gr bcca and glutamine + vitamin c (I'd like to see more carbs here, preferably whole food carbs)

    Meal 6 : Mixed veggies + 5oz salmon + 1/2 avocado

    Pre bed: 3 zma
    •   
       

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    jgrigs's Avatar
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    I'll look into the tweaks you made, but why cut out the casein protein ?

    Considering I never follow a plan for more than 2 months....what should I expect and how long should i do this for?

    is 175lbs a possible goal by March ? Will I gain more fat than muscle and will I lose most the weight when I cut ?

    Alot of question .... I know , but im an over thinker and I dont want to go into next summer without Increasing my strength and size
    im stuck at a plateau and I need out !
  5. Senior Member
    uvawahoowa's Avatar
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    Quote Originally Posted by jgrigs
    I'll look into the tweaks you made, but why cut out the casein protein ?

    Considering I never follow a plan for more than 2 months....what should I expect and how long should i do this for?

    is 175lbs a possible goal by March ? Will I gain more fat than muscle and will I lose most the weight when I cut ?

    Alot of question .... I know , but im an over thinker and I dont want to go into next summer without Increasing my strength and size
    im stuck at a plateau and I need out !
    Too much protein and not enough carbs and fat. There is no need for casein pre bed if you are getting sufficient protein during the day. Also you should be getting as much of your protein from whole foods.

    You will only be able to put on 1-2 lbs of lean muscle per month max without use of PHs or steroids. Any additional weight put on will be fat. You could get up to 175 fast, but the majority would not be lean body mass. If you cut properly you will maintain the vast majority of muscle and strength.
  6. Senior Member
    uvawahoowa's Avatar
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    Quote Originally Posted by jgrigs
    I'll look into the tweaks you made, but why cut out the casein protein ?

    Considering I never follow a plan for more than 2 months....what should I expect and how long should i do this for?

    is 175lbs a possible goal by March ? Will I gain more fat than muscle and will I lose most the weight when I cut ?

    Alot of question .... I know , but im an over thinker and I dont want to go into next summer without Increasing my strength and size
    im stuck at a plateau and I need out !
    At your size you should stick to a bill for a year minimum, probably closer to two years. The longer your bulk/cut cycles are the more efficient they will be.
  7. Senior Member
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    Quote Originally Posted by uvawahoowa

    At your size you should stick to a bill for a year minimum, probably closer to two years. The longer your bulk/cut cycles are the more efficient they will be.
    *stick to a bulk for a year min
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    so at 6 weeks Ive gained 8 lbs and gained lil bit of mid section fat

    Is this normal progression ?
  9. Senior Member
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    Quote Originally Posted by jgrigs
    so at 6 weeks Ive gained 8 lbs and gained lil bit of mid section fat

    Is this normal progression ?
    A large part of that is likely water retention and glycogen from the increase in cals. Say 4 lbs. The other 4 lbs is probably 1-2 in muscle and 2-3 in fat. Continue to monitor to see how you progress. A better way of checking is to calculate bodyfat rather than just weight
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    how do i calculate it without having to pay for an impedence test at my gym. What pct of body fat should I be around during a bulk?
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    Quote Originally Posted by jgrigs
    how do i calculate it without having to pay for an impedence test at my gym. What pct of body fat should I be around during a bulk?
    Google how to use calipers. There should be a bunch of vids on YouTube. Bulking bf is whatever you're comfortable with, but I wouldn't go over 15-18%
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    Don't be afraid to gain weight. If you look at nearly any bodybuilders they built a base when young. The recommendation of bulking for a year is spot on. I had a similar problem fluctuating in weight and barely gaining then I stopped fearing carbs and starting eating and powerlifting and soon enough I went from 170 to 190 fairly lean in about 4 months. Just stick to a routine lifting, and don't make your diet to strict or you won't want to be on it!
  

  
 

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