How to bulk?
- 04-09-2014, 02:08 PM
How to bulk?
Ok to start I am a former fat boy. I use to weigh 240 lbs standing @ 5'5 but after a strick diet and lots and lots of carido I got down to 130. Fast forward thru 2 years of weight lifting I am currently at 167. All newbie gains of course. Now I'm trying to bulk up. I want to hit a goal of 195 and then hold steady. I want a good looking 195 lol. I understand that I will have to cut after bulking but I dont have a issue cutting. Here are some stats.
Health: heart attack 6 months ago so beta blockers could cause me weight gain in the wrong way.
I use different rep ranges on certain lifts. But currently I can
bench: 255 for a double
overhead press: 175 for a double
squat: 350 set of 5
Deadlift : 410 single
Im kind of all over with my lifts but I read a lot of crap over 2 years
Any help would be nice.
- 04-10-2014, 12:39 PM
Find a Basel Metabolic Rate calculator to determine your daily maintenance calories. I'd imagine you're semi-active so you're probably are 2100 Kcal (1680 x 1.25 activity multiplier) That's what you need per day to maintain your current weight. I'd recommend adding about 300-500 calories per day to your diet. Much more than that and it will convert to fat because you can only build so much muscle per day/week/month. So 2400 to 2600 calories per day, with 150-200 grams of protein and lots of healthy carbs will give your body the nutrition it needs. Someone is going to post and tell you to eat 4000 calories a day and that will help gain weight but a lot of it will be fat.
Don't fall into believing that if you bulk, you'll need to cut afterwards. If you're good about calories, you should be able to slow-bulk up to the weight you want with minimal fat gains. Do realize that if you want to gain 28 lbs (of muscle), it's going to take quite a while to do it (8-14 months). Slow and steady wins the race.
04-10-2014, 01:22 PM
I enjoy being in the gym so I don't mind the slow and steady pace. And I'm not sure I can eat 4000 calories a day. I do eat a lot of lean meats and I dont touch junk food any more.
As far as carbs I do eat a lot of old fashion oats and whole grains. As far as fats I use good oils to cook with and fish oil. I eat almonds and almond butter. I guess it just finding a way to to get it all in.
04-10-2014, 01:27 PM
Sounds like you've got a good handle on it then. Diet sounds good and you have the proper outlook of slow and steady. Just eat a bit more, work out 3-5x a week and keep eating healthy and you'll get where you want to go. Remember to eat your biggest and highest protein meal of the day right after workout. 2500 calories a day should be pretty easy to hit. Good luck!
04-10-2014, 07:08 PM
04-11-2014, 12:43 AM
maybe just stick to your strick diet and bulk the easy way... add some Mass Gains once a day. that will give you 500 extra calories and if you only use one serving itll last you 35 days! its made with quinoa, oats, efa's, and whey protean. this would make an ideal well balanced post work out shake.
FINAFLEX forum rep
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05-01-2014, 06:51 AM
05-02-2014, 02:07 PM
The best way I have found for one of my clients to eat as much food as I can get him to is supplement with shakes, and than swap the shake for a meal. repeate the process many times till you get use to eating that large amount of food. You can make your own protein shake with oats and AB. But if in a pinch and dont have time to grind it all up I have been using Mass Gainz.
Also, it helps if you make food you enjoy. Like a protein brownie which there is always room for.
Vanilla Cake Batter Protean
Coco powder (I like dark chocolate and find vanilla protein powders to cook better)
1 whole egg.
Mix well, microwave for 1 min in 10-15 second intervals mixing each time. Helps to keep it from over cooking.
iForce Nutrition Anabolics Minion Member
iTrain. iCompete. iDominate
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05-02-2014, 02:44 PM
Calculate your TDEE online "just google TDEE" and figure out the macros you need. If its hard for you to get enough the guys that mentioned protein shakes could help. Protean is a delicious option, especially Brown Sugar Maple Oatmeal Cookie (amazing). Just eat the macro nutrient breakdown of fats, carbs, and proteins to put you slightly above maintenance calories. You will be at your goal in a relatively short period of time (1.5 - 2 years likely).
06-07-2014, 11:08 PM
**** counting macros, as lee priest says if you want to lose weight wat clean and do cardio, if you want to gain weight eat more and don't do cardio. There ain't no secret but counting macros is stupid
06-07-2014, 11:18 PM
06-08-2014, 09:27 PM
06-17-2014, 01:35 PM
While others will argue until the world ends about this, I HIGHLY doubt u will be able to pack on 25-30lbs of muscle in a linear fashion for ONE reason alone - insulin resistance. You'll get that first 8-10lbs of somewhat lean mass at first then as time goes on, the ratio of fat to muscle gets worse.
Limit bulking to 8-12 weeks at a time and learn how to cut FAT ONLY at a slow steady rate to avoid muscle wasting. Toggling betwen the two, primarily to creat growth spurts during the mass cycle and creating max insulin sensitivity during the 4-6 week cut will keep ur progress happening one way or another.
I dont know what u consider "looking good", but at only 5'5" and 195lbs, if u were hypothetically at 11% BF, you'd ***** several pros in the 212 Olympia status and probably carrying 28" thighs and 19" arms...
I'm 5'5" @ 168lbs at around 11% BF and my proportions seem to match a 6' 200lb typical man with an athletic build. Keep in mind 195lbs and lean is ridiculous for us and if u manage to get there without androgens then I DEMAND that u commit to pro bodybuilding, take PED's at that point and have a face-off with Flex Lewis in 2-3 years.
06-21-2014, 03:03 AM
The best place to start is to figure out your TDEE. Track everything you eat with something like Myfitnesspal and also track your weekly weight change (weigh yourself first thing in the morning after using the restroom). Your TDEE will be: Average daily calories minus (change in weight times 3500) all divided by 7.
If you know much about math, the equation looks like: (cal-(change in weight - 3500))/7
To bulk you will want to eat in excess of your TDEE. When I bulk, I like to eat about 100-110g fat, ~1.5-1.6g/lb of protein, and the rest carbs. I shoot for about 500 cal over maintenance which equals 1 lb gain per week.
You definitely have the right idea with consuming complex carbs like oats and whole wheat products. The only time you want simple carbs is right before or after workouts. The rest of the day you want the complex carbs.
Congrats on the tremendous progress so far and good luck on the rest of your journey!!!
06-21-2014, 03:07 AM
06-30-2014, 08:40 PM
06-30-2014, 08:43 PM
06-30-2014, 11:58 PM
07-01-2014, 01:25 AM
My point exactly.. Idk about you guys but my goal isn't to look like a pro.. Too expensive, time consuming, etc.
Antaeus Labs Rep
07-01-2014, 04:04 AM
07-01-2014, 09:23 AM
07-01-2014, 09:42 AM
Goals: 6%-8% BF June 13!! Lets Get It!
07-01-2014, 11:52 AM
Antaeus Labs Rep
07-01-2014, 12:53 PM
07-02-2014, 04:18 AM
07-02-2014, 09:51 AM
07-02-2014, 11:28 AM
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