- 01-27-2013, 09:13 AM
I'm about to try bulking and would be grateful for advice. I'm an ectomorphic guy, 5'5" in height and weigh 130lbs.
I've always found it hard to put on weight and difficult to hit my calorie target.
Any tips that may help me? I'm not too concerned about a clean bulk, I just need to put size on, cutting will not be a problem.
Thanks in advance.
- 01-27-2013, 09:18 AM
What is your diet like at the moment? Also what are your activity levels? Training,sports ect.
As of now I would recommend beef,milk, pretty much anything from a cow. Cottage cheese, Greek yogurt, peanut butter ect.
01-27-2013, 09:22 AM
A typical day would be porridge and banana for breakfast, a baked potato and tuna at lunch, a mass gainer shake, chilli and rice for dinner with a second mass gainer shake.
01-27-2013, 09:27 AM
Meant to add my activity levels; I have a desk job and will train 3 or 4 times a week at the gym, only compound lifts, no cardio.
01-27-2013, 09:52 AM
Peanut butter and ground beef will be your best friends with calories
01-27-2013, 10:10 AM
word to what hwd says. screw the 97/3 ground beef. hit up the 80/20. get some healthy fats in ya like peanut butter, salad dressings, nuts, oils. then fill the rest in with healthy carb sources. I know some people that like to eat every 3 hours so they can eat more. it didnt work for me, I'm better when I can just eat when I'm hungry and I'm able to eat more than.
01-27-2013, 10:24 AM
@Sean that's what I struggle with, eating when not hungry. Sounds like it can work doing it to appetite and squeezing in what you can.
01-27-2013, 10:27 AM
your tdee cant be very high, focus on higher fats. whole milk helps alot also
AMINDS15 - 15% code
01-27-2013, 10:31 AM
2 natty peanut butter sandwiches with 2 tall glasses of whole milk...80/20 beef patty with 2 slices of cheese and 2 eggs on top
1200-1500 calories right there bro
01-27-2013, 10:33 AM
Hvactech has good advice too. Don't worry about buying low fat everything. whole milk, whole eggs, dark meat, red meat. At 130lbs you can afford to eat the foods that others can't
01-27-2013, 10:36 AM
or work overtime to cover your food budget, thats what i have to do.
AMINDS15 - 15% code
01-27-2013, 10:37 AM
01-27-2013, 10:38 AM
Thanks all for the advice, I'm starting tomorrow. I don't have a timescale, just planning on training as hard as I can.
The overtime is a definite, food is so expensive right now.
01-27-2013, 10:39 AM
I ate something bad and threw up the other night and was starving afterwards. i blended up a scoop of protein with whole milk, peanut butter, instant oatmeal, nutrigrain bar, and chobani yogurt. If it fits in a blender, you can drink it
01-27-2013, 10:39 AM
01-27-2013, 10:45 AM
aidy-I hope you're not a troll because I'm pretty sure I read a post from you earlier asking about the side effects of anadrol usage
01-27-2013, 10:50 AM
Certainly not a troll. Just a confused beginner. Hav has replied to my other posting too. He's rightly pointed out I should sort my nutrition before considering Anadrol.
I've failed at every attempt in trying to put size on.
01-27-2013, 10:57 AM
Was just checking. I hadn't poked into that thread since I had first seen it. A lot of people say they plateau or are hardgainers but really it's because they aren't eating. You have to jump a mental hurdle for it. Eat like you're 200lbs, not 130lb. It's easy to say but it's different to apply it. Never think "nah I ate enough already, I don't need that other peice of chicken or a potato"
01-27-2013, 11:21 AM
Been an ectomorph all my life. We all say the same thing: I can't gain because I'm not hungry. The biggest hurdle I had when I decided I'm tired if being underweight and skinny was to eat.
So what I did was look for low volume but high calorie/high protein foods to eat while maintaining a heavy lifting routine.
Nuts, Powerbar Performance bars, honey, beef, tuna, Greek yogurt, hard boiled eggs for on-the-run foods.
If you have a smart phone download ProteinTracker or other like program and track food consumption. You will be amazed how the foods you eat now have so little calories.
It's a mind set to not eat. It started when you were young and developed into an adult habit.
May I suggest using this app to track your bloodwork tests:
myBloodTracker for IPhone and IPad
01-27-2013, 12:20 PM
I started out at 135 when I was 16, im currently bulking and weight 280 at 25 years old. If you want to build mass, you have to turn it into a job, it has to be apart of your life.
No money ? Thats easy get a cook book and do it your self. Im a chrf by trade so o buy almost everything in raw form and make it myself saves a lot of money. Never buy premade foods there over price, and horrible for you. If you don't have a lot of time do what most lifters do, make a bunch of food on your days off then reheat when you eat.
You should be eating the following
Eggs (best source to me 72g protien in one dozen & cheap 1.50 a dozen)
Ground beef( going up in price right now and only getting higher so try and use the least)
Pork (especialy loin just picked up a 8 lb loin for 10 bucks)
I've actually thought about starting a recipes thread, cause I cringe at some of the stuff you guys eat lol.
Bigcountry's Getting a little smaller: Epi/Stano Log
01-27-2013, 12:32 PM
01-27-2013, 02:22 PM
Thanks guys, all useful tips. I'm sure I can condition myself into bigger and more portions.
I'll think about posting some progress pictures if it works out.
02-14-2013, 01:00 PM
02-22-2013, 07:13 PM
GOMAD diet...gallon of mik a day....2000 extra calories on top of your regular diet...you will gain weight-- itrs really not as hard as you would think but works every time
02-22-2013, 07:23 PM
drinking half and half is an easy way to get extra calories....1 quart = 1000 calories, tastes like milk and it cheap.
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