Bulking Help, anything is appreciated
- 04-27-2013, 12:08 PM
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.
OH Press: 205
Seriously any help is appreciated, if you have questions ask. Thanks guys.
- 04-27-2013, 12:10 PM
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??
04-27-2013, 12:13 PM
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
04-27-2013, 12:16 PM
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??
04-27-2013, 12:19 PM
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
04-27-2013, 12:22 PM
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??
04-27-2013, 12:26 PM
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?
04-27-2013, 12:30 PM
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
04-27-2013, 03:59 PM
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?
04-27-2013, 05:19 PM
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.
04-28-2013, 10:05 AM
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
04-28-2013, 02:34 PM
Update: are 4169 calories yesterday, weighed in this morning at 162 flat. Lost .4 pounds after consuming that much, WTF?!
04-28-2013, 03:26 PM
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.
04-28-2013, 04:31 PM
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?
04-28-2013, 04:37 PM
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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04-28-2013, 04:51 PM
M.Ed. Ex Phys
04-28-2013, 05:31 PM
04-28-2013, 05:41 PM
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
04-28-2013, 07:06 PM
M.Ed. Ex Phys
04-28-2013, 07:50 PM
@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
04-28-2013, 08:58 PM
04-28-2013, 09:13 PM
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!
04-29-2013, 11:44 AM
06-29-2013, 11:13 PM
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
06-29-2013, 11:16 PM
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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