I'm gonna start bulking about in 2 weeks, and right now I was wondering if you guys had any prep tips for abs and arms and chest. Then good foods for clean gains as well, like a good breakfast and good times to eat.
Current height, weight? Current bench, deadlift, squat numbers?
Google "TDEE" calculator. Calculate. Add 500 calories onto that. Track what you eat.
I don't worry about macro ratios when bulking. Eat plenty of protein (fish, red meat, chicken, turkey) Eat GOOD fats-nuts, peanut butter, olive oil. Also consume whole grains (some may argue this) Ezekial, sweet potatoes, rice, oats ****in everything. Get as many calories as you can from whole foods. It'll pack the most calories. I shoot for around .5g/lb of BW for fat intake, 1g+/lb for protein, and the rest filled with carbs.
If you aren't gaining-eat more. If you get fat (yes there will be some fat gain though) then eat slightly less. If you think you ate enough..guess what, you're probably wrong-eat more.
Arms abs and chest? What about back and legs? The two largest muscle groups on your body. Don't worry about getting huge arms. You dont get huge arms without huge everything else. If you do, you look stupid. Tell us your lifting experience/knowledge.
I'm currently 5 foot 9 140 lbs and I bench my body weight for 4 sets of 4. I play soccer And do leg excersises one time a week besides practice and games. I'm currently eating about 2400 calories
And I'm 15 and lift 3 times a week Monday heavy arms, Wednesday chest and back, Fridays I do legs and every other day I have soccer, then Sundays off
You're 15. Eat more. Just eat as much 'healthy' food as you possibly can. Screw your arm day. A strong chest and strong back will produce bigger arms.
like others have said. get on a program that focuses on heavy compounds such as, strong lifts 5x5, babylovers, starting strength
*185th U.S. Air Force*
What do u guys do for your diet and eating plans like 10% over tdee? And what about macros?
see my first post
*185th U.S. Air Force*
Compound lifts - squat, deadlift, bench press, military press, pullups. eat more. a LOT more. as a soccer player you are burning a ton of calories in addition to your lifting. id shoot for at least 3k, more if you can stand it. you wont gain much, if any, fat if you are playing soccer 3-4x a week.