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    Bulking Help, anything is appreciated


    "Hire a teenager while they still know everything"

    Suffice it to say, I've made little progress, made a lot of back slides and now I'm getting back into the throes of bulking. My question is this, how much do I need to eat?

    Currently running Jim Wendler's BBB and my lifts are all going up exponentially. I'm doing the conditioning and the flexibility but the number on the scale isn't moving too much. I'm not so concerned with a 6 pack and veiny arms and shoulders. Just want to build an appreciable frame first. Ill worry about the cut later. Any advice?
    Training is 4 days a week. Conditioning is run on those 4 days. I generally do low volume assistance work, no more than 3 sets on most at 10-12 reps. Usually just one assistance exercise follows the BBB setup. Love the program but need the mass.
    Bench: 305
    Deadlift: 400
    Squat: 370
    OH Press: 205

    Seriously any help is appreciated, if you have questions ask. Thanks guys.

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    I know I'm only just beginning but have you tried slower negatives or doing some forces reps at the end of your sets?

    Or are you talking about nutrition??
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    Mainly focussing on nutrition now, don't know what I should be asking if I am asking the wrong question. I love the Olympic lifts but the low volume isn't really a mass gainer. I seriously need to know what I'm doing wrong
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    Well for mass gain I love! To do drop sets, and forced reps, they really push you to the limit and see the results the next week on the strength gains you are making. But every body part is different, what are you looking to bulk up on, a certain muscle group,or put on more weight??
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    I'm 162.4 at 6' 1" so honestly, everything needs to be bulked. I've noticed that my back and thighs definitely bulk but my chest still needs a ton of work, as does everything else. I don't really want a cut, I really just want a thicker and larger frame. I don't care at all about a 6 pack and V cuts. They kind of disgust me. I just need the mass
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    1 gm of protein per pound
    2.5 gms of carbs per pound
    0.4 gm of fat per pound

    I just use that and work out the macros from there, then decide by like 6. So that's every two and a half hours I eat, that's my food anyway.

    Have you tried to use dumbbells as much as possible in your work outs? Say if you're doing bench press, use dumbbells with a slower negative and forced reps, that and 8 hours of quality sleep a night minimum??
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    Sleep I have covered, nutrition is good, just apparently not enough, I gained 3 pounds in 6 days, that's a morning weigh in, and again as I said I don't care about a cut so the type I gain is of no concern provided I don't look like a slob when I'm done. I generally do way more fat than that though, is that a problem?
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    Umm I haven't found it to be, but if I use fat, I use extra virgin olive oil. Or all natural peanut oil, but as long as you keep lifting while eating you would look like a slob, but if you do start to get a little out of shape, just do more cardio or abs you a week or two and tone that tummy back a little
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    Again I'm not really worried, I'd like to be 225, with my genes I'd be very surprised if I rise above like 12% bf. so as long as I stay at or under that then I'm fine. My biggest struggle is enough carbs, any good really high carb sources that aren't low or no protein and fat?
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    Karbolyn by EFX is a great addition for some extra carbs.

    But there is nothing better than FOOD! EAT! One of the things I eat a lot of is Sweet Potatoes but I eat them RAW like an apple... NOT BAD! They taste like an apple and a carrot had a baby, plus a lot easier to prepare.
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    Or a 1 cup of in cooked rice three times a day, but flavor it with some pasta sauce or something so it's not so bland, make sure to always switch them up, I really look forward to my rice
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    Update: are 4169 calories yesterday, weighed in this morning at 162 flat. Lost .4 pounds after consuming that much, WTF?!
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    One big thing you have to remember is its all about consistency. One day won't really change too much, it's about preparing meals in advance, always being prepared, and just stay consistent with your diet.
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    Okay thanks man, and last question and this may seem really stupid. I love carbs, they don't really fill me up too much and I love fats as well for the very same reason, is it good to just prepare a bunch of pasta, rice, ground beef or chicken and package them up into a couple thousand calorie meals for the day? It seems efficient just need to make sure pasta and rice are good?
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    Quote Originally Posted by dmmcclair View Post
    Okay thanks man, and last question and this may seem really stupid. I love carbs, they don't really fill me up too much and I love fats as well for the very same reason, is it good to just prepare a bunch of pasta, rice, ground beef or chicken and package them up into a couple thousand calorie meals for the day? It seems efficient just need to make sure pasta and rice are good?
    Yes. If you want to bulk, cram food. I'm 5'9" and bulked on 4-4500cal. Whole foods. Whole milk. I ate everything. Also the difference between white rice and brown rice will not have an effect on your body composition. Don't deny yourself fats. Olive oil, peanut oil, peanut butter, dairy, avacado, you name it. 8-1g/lb of bw of grams of fat, 1g/lb of bw of grams of protein. Just eat. I eat a large dominos pizza with every single type of meat they have on it weekly. If you want, prepare your food like you said. I have 4lbs of meatloaf in the oven as we speak. That's tonight's dinner, tomorrow's breakfast and lunch. My easiest meal ever is just 80/20 ground beef cooked up and thrown into a bigass bowl of rice with some veggies and spices

    I'd also recommend looking at the Periodization Bible template instead of BBB. It's...less boring, offers more variety, and you won't be doing deadlifts for a stupid amount of reps.
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    Quote Originally Posted by Sean1332 View Post
    Yes. If you want to bulk, cram food. I'm 5'9" and bulked on 4-4500cal. Whole foods. Whole milk. I ate everything. Also the difference between white rice and brown rice will not have an effect on your body composition. Don't deny yourself fats. Olive oil, peanut oil, peanut butter, dairy, avacado, you name it. 8-1g/lb of bw of grams of fat, 1g/lb of bw of grams of protein. Just eat. I eat a large dominos pizza with every single type of meat they have on it weekly. If you want, prepare your food like you said. I have 4lbs of meatloaf in the oven as we speak. That's tonight's dinner, tomorrow's breakfast and lunch. My easiest meal ever is just 80/20 ground beef cooked up and thrown into a bigass bowl of rice with some veggies and spices

    I'd also recommend looking at the Periodization Bible template instead of BBB. It's...less boring, offers more variety, and you won't be doing deadlifts for a stupid amount of reps.
    Beat me to it on all accounts. Only thing I would add is that running is not conditioning; conditioning drills/routines are not rhythmic like running. The easiest method for conditioning would be hill sprints since they don't require equipment like sled drags, Prowler pushes, etc.
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    My conditioning is hill sprints, and tire flips. I eat 225 pro/fat, and 400 g of carbs
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    Also I kind of enjoy BBB. If the PBible is better for a particular reason other than just less boring then ill consider switching, otherwise I'm kind of happy with BBB
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    Quote Originally Posted by dmmcclair View Post
    My conditioning is hill sprints, and tire flips. I eat 225 pro/fat, and 400 g of carbs
    You posted running as your conditioning.

    Quote Originally Posted by dmmcclair View Post
    Also I kind of enjoy BBB. If the PBible is better for a particular reason other than just less boring then ill consider switching, otherwise I'm kind of happy with BBB
    You more or less already isolated the reason for your lack of adding size: not enough calories and a lack of progression/volume with the assistance lifts. BBB is by far my least recommended assistance template as it doesn't hit enough of the potential weaknesses in the kinetic chain. The primary lift isn't going to do much in terms of size as that's not the purpose of the lift; it is within the assistance lifts that hypertrophy can occur.
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    @Rodja, I was inaccurate with my conditioning, yes I run hills, and when I'm not dead I do tire flips. As far as BBB being a bad template I will research the PBible. Also, how is 4169 cals not enough? My maintenance is at 2800
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    Quote Originally Posted by dmmcclair View Post
    @Rodja, I was inaccurate with my conditioning, yes I run hills, and when I'm not dead I do tire flips. As far as BBB being a bad template I will research the PBible. Also, how is 4169 cals not enough? My maintenance is at 2800
    If you're not gaining weight, then it's not enough. Simple as that.
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    Bro you need to eat more. If you're not getting bigger or gaining weight then you're absolutely not taking in enough. That is all

    Sean and rodja already got you covered but I wanted to hear myself talk!
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    Weighed in this morning, did gain a little, like 2 points. Ill definitely up the calories
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    Strongman competitor here, I don't mean to toot my horn but I know plenty on building mass. Keep calorie intake high and keep eating. You can handle being full constantly. Eat protein shakes with macadamia nut oil with 1 cup of oatmeal per shake. I suggest eat at 3 times a day. 1 post workout and 2 later along with dinner. Eat plenty of healthy fats dude and also, for good carbs and protein, if you like bread, eat some Ezekiel bread every morning (4 slices) a morning with 6 whole eggs. Try incorporating these in ur diet
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    If u haven't heard of Ezekiel bread, look it up. Publix and all health food stores sell it. They are high in protein and low glycemic. 14g of carbs per slice and 5g protein. I suggest the flaxseed kind
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    Quote Originally Posted by yowler99 View Post
    If u haven't heard of Ezekiel bread, look it up. Publix and all health food stores sell it. They are high in protein and low glycemic. 14g of carbs per slice and 5g protein. I suggest the flaxseed kind
    I tried the sesame and was like cardboard
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    Cinnamon raisin is the way to go.

    Or **** all that and devour potato bread because it tastes amazing.
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    cinnamon raisin toasted with some Kerrygold butter is the sh!t in my world...my cheat every day
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by hvactech View Post

    I tried the sesame and was like cardboard
    Oh yeah the sesame is kinda ehhh. Definitely a good choice for a bulking diet. The flaxseed one is pretty good. I think it tastes better and has more benefits
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    Oh and by the way...eat more bubba. My son started Wendler in December weighing 198 and is tipping the scales right now at 230 on food alone.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by AZMIDLYF View Post
    Oh and by the way...eat more bubba. My son started Wendler in December weighing 198 and is tipping the scales right now at 230 on food alone.
    Good tip. Eat way more is always the key
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    That's easy when your dad is Gandolf.
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    Quote Originally Posted by Sean1332 View Post
    That's easy when your dad is Gandolf.
    Here we go
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by Sean1332 View Post
    That's easy when your dad is Gandolf.
    Life is always easier with the white wizard on your side
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    Quote Originally Posted by AZMIDLYF
    cinnamon raisin toasted with some Kerrygold butter is the sh!t in my world...my cheat every day
    Kerrygold can make anything taste better. I eat that stuff by itself haha.
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    Quote Originally Posted by Tomahawk88 View Post
    Kerrygold can make anything taste better. I eat that stuff by itself haha.
    Lol...my 9yr old daughter actually will also. bleh
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by AZMIDLYF

    Lol...my 9yr old daughter actually will also. bleh
    She sounds smart haha.
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    Quote Originally Posted by Tomahawk88 View Post
    She sounds smart haha.
    I am amazed at how a body can still function on the nutrition a 9yr old consumes. Lol
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Something that helped me gain was making my own weight gainer shake. Grind up oats, put in some peanut butter, olive oil, and some chocolate milk mix for flavor. An extra 700 calories in a drink. Then putting cheese on everything. An extra 100 calories here and there adds up.
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    Hi man, just taught I'd add what worked for me, I always found it very hard to gain weight until I just doubled up on few things, one thing that really worked for me was a weight gainer shake personally mine consisted of
    1. Weight gainer usn or serious mass
    Peanut butter few scoop's
    Mixed nuts
    Olive oil
    Some oats
    Milk.

    I would have that twice a day also I ate peanut butter jelly, bagels..
    Steaks, fish , tuna , pizza, porridge, protein shake, sweet potato, rice, chicken, turkey.

    Mostly clean but I kept that up for two months and now I'm 156 started at 137. 5 foot 8, age 20

    So yeah a healthy dose of sweet potato's, rice and my own weight gain shake's is what really worked,
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