Looking to bulk up!
- 06-28-2011, 11:06 AM
Looking to bulk up!
I'm looking to bulk up in a BIG way. I want to take about 3 months to just stack on the muscle mass then take 2 months to cut down. I need some help on my supplementing for the mass. I am looking at getting Whey Protein, Creatine, BCAA's, a pre workout, and multi vitamins. I need some help n what I should take though. I am completely open to advice. Please help me build a stack to really boost my gains in the next 3 months.
19 yrs old
around 8-10% bf
I appreciate any help and sup[port I can get. THANKS Trevor
- 06-28-2011, 11:19 AM
Food, food, and more food! Whole food will put on size better than anything else. Think chicken, eggs, beef, fish, oats, fruits, vegetables, avocados, nuts, more eggs, more oats, sweet potatoes, brown rice, more eggs, etc. Eat relatively clean, bulking is not a license to eat garbage since your body won't use it as well for building, just getting fat. Regardless, you need to be in a caloric excess to gain muscle/weight.
I'd recommend dropping the BCAA since that's not necessary in a caloric excess and if you're getting in enough protein with each meal (you just need 3-5g leucine with each meal to trigger mTOR and Muscle Protein Synthesis), and really the whey protein may not even be necessary either if you're really eating to get big. You'll have plenty of protein in your diet if you do it right (10oz meat with each meal).
Creatine, pre-workout, and (arguably) multi are the basics. I'd add in Krill oil since it helps in so many areas.
For bodybuilding, the equation for success IMO is:
70% diet, 25% traininig/recovery, 5% supplements.
That should be your priority for what to focus on.
06-28-2011, 01:36 PM
Good advice from Milas, however; considering you only have about 130 lbs of LBM 10 0z of protein per meal (assuming you would at least eat 6 meals) would be overkill and a waste of money IMO. Also 3 months of bulking and going on your so called "cut" I believe you will be disappointed, muscle growth is a slow process it's not something that you can do for 3 months and dramatically change your physique (assuming you’re not on hardcore drugs). With that said eat clean, lift hard and bulk for a little longer say 6 months and I bet you will be happier with your results. Nothing in life worthwhile is easy, and takes time. Be consistent.
06-28-2011, 01:44 PM
10oz meat isn't pointless IMO, I didn't say how many meals, 6 meals would be a lot! Personally, I gain better with fewer large meals and snacks in between. Really though, I just don't think people eat big enough to grow, and I like meat, so I always recommend going higher in meat than anything else. Oats and eggs are a couple other food items that have a lot of potential if used right.
06-28-2011, 02:00 PM
06-28-2011, 02:06 PM
Yeah, I guess I forgot that people like eating other stuff since I have learned how to make good meals with these basics (and trained my wife/son to enjoy it too)!
The added bonus is it's REALLY cheap to eat like that when you shop Costco! I have 20+ lbs of chicken in the freezer!!! NOM NOM NOM!
06-28-2011, 02:13 PM
06-28-2011, 02:17 PM
06-28-2011, 02:27 PM
06-28-2011, 02:31 PM
It has removable plates, so it's easier to clean and put in the dishwasher. The top plate is a PITA to clean though TBH, I wish they made it like the bottom plate with just straight grooves.
Well worth the investment, mine gets LOTS of use for all sorts of meats (and occassional sandwich).
06-28-2011, 02:51 PM
06-28-2011, 03:23 PM
Flavoring takes some tweaking, but I do a lot of curry rubs and Mrs. Dash.
The top grill is a bit tough to clean, but I soak it in the sink for a couple hours then it's GTG.
I do a lot of baking chicken/fish too...
06-28-2011, 03:42 PM
06-28-2011, 03:58 PM
find out what your calorie maintainence is and eat 500-700 more calories then that a day eating a **** load wont exactly put on muscle faster it will lead to fat gain faster... iv learned this from experience lol. good luck
07-14-2011, 05:32 AM
Eat ur ass off with protein and carbs, and get a meal replacement shake but make sure to spread out ur meals during the day.
shut up and squat!!!
07-29-2011, 11:44 AM
Milas and JaJa I greatly appreciate all the info u have no idea. I havent been on in a while due to working and family issues. Found my self a good job and hopefully can afford to eat right. HAHAHA and I do have a foreman grill and I love that thing. But thanks again. If you have any advice as far as a bulking work out routine please fill me in. I cant seem to get one set in stone.
07-29-2011, 06:34 PM
Just be consistent my friend, get a plan and stick to it. Work hard, eat perfect and your results will be great. The only thing that stands in your way is time. Over time you will improve and get bigger and better. Best of luck !
08-01-2011, 11:14 AM
Thanks I started tracking what I eat today for the first time ever. Hoping to relise how much more i need to eat HAHAHAHA wont be mad about having to eat more.
08-01-2011, 11:40 AM
which tracker are you using?
08-01-2011, 11:51 AM
The Calorie Counter by FatSecret it had very good reviews on the net and over 1,000,000 downloads and was free lol!
08-01-2011, 11:58 AM
Cool, let us know how it goes!
08-02-2011, 07:49 AM
ok so yesterday I pushed my self to eat the 5,000 cals that was recomended by most people in another thread of mine. So here it is.
breakfast, 5 servings of Golden Grahams cereal along with 3 cups of milk, Then a vanilla muscle milk
totals:21.00 fat, 142.00 carbs, 42 prot, 920 cals
lunch, 2 beefy 5 layer burritos (Taco Bell), 1 20 ounce Mt. Dew
totals:42 fat, 213 carbs, 38 prot, 1,370 cals
Dinner, 1 beefy 5 layer burrito, 1 burrito supreme - beef, 1 crunchy supreme beef taco, 1 20 ounce Mt. Dew.
totals: 48 fat, 212 carbs, 45 prot, 1,450 cals
Snack/other, 1 serving honey raosted Cashews (Plantars), 1 Myoplex shake, 1 Mt. Dew 20 ounce, 1 Muscle milk Vanilla (After lifting)
totals:44.42 fat, 153.26 carb, 80.16 prot, 1,296 cal
Complete day total:155.42 fat, 720.26 carb, 205.16 prot, 5,036 cals
So there is every thing yesterday food wise and Protein shake as well. I drank around 100 oz of water also. Please give me some insight. My dad said I am doing this back wards and need to aim for a high carb diet not high cals. He said this is what him and his friends did when they were younger and had the best success with. I am willing to soak up any info I can get to get bigger.
08-02-2011, 11:13 AM
08-02-2011, 12:24 PM
08-02-2011, 02:15 PM
09-14-2011, 07:45 AM
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