Bulking program

[Brain5ick]

So I was wanting to bulk up as much as possible by February and start my cut then until June-ish. I want to compete in a novice and physique class for a local show in June. I don’t have a bunch of money to spend on a trainer online or in person so here I am on the forums!

I’m 14.4%bf (probably a little more since I had it checked).
Bench 245lbs
Squat 300lbs
Deadlift 360lbs
I eat about 2,800-3,300 calories per day and lift 5 times a week and rest on the weekends. I just got over being sick so my physique kinda sucks as I’ve been cheating on my diet but I’m not super worried about it. I think I weigh about 175 but I’ll double check tomorrow.
I just wanna gain size over the winter and cut back to competition weight afterwards. Any help?

 

[Jm88888]

I’m doing same thing. Right now eating about 3300 to 3500 on training days, 2600 on off days. 4 days on 3 days off. 5/3/1 Boring but big training template and walking 8 miles a week. Started August 27th. I’m up 6.8 lbs, and according to RENPHO scale it’s been about 2 to 1 lean body mass to fat. I’m eating whatever and how much ever I want on Saturdays.

 

[R1balla]

So I was wanting to bulk up as much as possible by February and start my cut then until June-ish. I want to compete in a novice and physique class for a local show in June. I don’t have a bunch of money to spend on a trainer online or in person so here I am on the forums!

I’m 14.4%bf (probably a little more since I had it checked).
Bench 245lbs
Squat 300lbs
Deadlift 360lbs
I eat about 2,800-3,300 calories per day and lift 5 times a week and rest on the weekends. I just got over being sick so my physique kinda sucks as I’ve been cheating on my diet but I’m not super worried about it. I think I weigh about 175 but I’ll double check tomorrow.
I just wanna gain size over the winter and cut back to competition weight afterwards. Any help?

It all starts and ends with diet. I only train (with weights) 4x a week and have no problem bulking. Once in a while I’ll run a John Meadows program which is usually 5 days. Focus on compound lifts and aim for reps 5-7ish. There are various types of routines to choose from. PPL, PP, DC, 5x5, WB...etc. to many to list. One of my favorites is the one T Nation put up a long time ago. “Best routine for natural lifters) or something like that. I changed it up a bit to fit my needs and goals but the overall layout is great. It focuses on frequency and intensity rather than volume.

Make sure you are getting enough red meat in your diet. Great for bulking. Quick side note- drinking whole milk is an easy way to get in quick calories and protein.

 

[AntM1564]

So I was wanting to bulk up as much as possible by February and start my cut then until June-ish. I want to compete in a novice and physique class for a local show in June. I don’t have a bunch of money to spend on a trainer online or in person so here I am on the forums!

I’m 14.4%bf (probably a little more since I had it checked).
Bench 245lbs
Squat 300lbs
Deadlift 360lbs
I eat about 2,800-3,300 calories per day and lift 5 times a week and rest on the weekends. I just got over being sick so my physique kinda sucks as I’ve been cheating on my diet but I’m not super worried about it. I think I weigh about 175 but I’ll double check tomorrow.
I just wanna gain size over the winter and cut back to competition weight afterwards. Any help?

If you want to compete, I would make sure you are tracking your calories. If pure size is your goal, keep calories 300-500 above maintenance, but do remember, the more fat you gain, the more fat you are going to have to cut during contest prep. I would not want to have to cut into the show, rather grow into it, so be careful about fat gain.

I would have a diet higher in protein, moderate in carbs and moderate to low in fat, but not go below 20% of daily calories from fat.

In terms of lifting programs for a natural, I would look into a PPL routine. I will link some good articles below.

https://www.t-nation.com/training/the-best-damn-workout-plan-for-natural-lifters

https://www.t-nation.com/workouts/the-best-damn-workout-plan-for-natural-lifters-part-2

https://www.t-nation.com/pharma/natural-vs-enhanced-lifters

 

[AntM1564]

So I was wanting to bulk up as much as possible by February and start my cut then until June-ish. I want to compete in a novice and physique class for a local show in June. I don’t have a bunch of money to spend on a trainer online or in person so here I am on the forums!

I’m 14.4%bf (probably a little more since I had it checked).
Bench 245lbs
Squat 300lbs
Deadlift 360lbs
I eat about 2,800-3,300 calories per day and lift 5 times a week and rest on the weekends. I just got over being sick so my physique kinda sucks as I’ve been cheating on my diet but I’m not super worried about it. I think I weigh about 175 but I’ll double check tomorrow.
I just wanna gain size over the winter and cut back to competition weight afterwards. Any help?

If you want to compete, I would make sure you are tracking your calories. If pure size is your goal, keep calories 300-500 above maintenance, but do remember, the more fat you gain, the more fat you are going to have to cut during contest prep. I would not want to have to cut into the show, rather grow into it, so be careful about fat gain.

I would have a diet higher in protein, moderate in carbs and moderate to low in fat, but not go below 20% of daily calories from fat.

In terms of lifting programs for a natural, I would look into a PPL routine. I will link some good articles below.

https://www.t-nation.com/training/the-best-damn-workout-plan-for-natural-lifters

https://www.t-nation.com/workouts/the-best-damn-workout-plan-for-natural-lifters-part-2

https://www.t-nation.com/pharma/natural-vs-enhanced-lifters

 

[R1balla]

If you want to compete, I would make sure you are tracking your calories. If pure size is your goal, keep calories 300-500 above maintenance, but do remember, the more fat you gain, the more fat you are going to have to cut during contest prep. I would not want to have to cut into the show, rather grow into it, so be careful about fat gain.

I would have a diet higher in protein, moderate in carbs and moderate to low in fat, but not go below 20% of daily calories from fat.

In terms of lifting programs for a natural, I would look into a PPL routine. I will link some good articles below.

https://www.t-nation.com/training/the-best-damn-workout-plan-for-natural-lifters

https://www.t-nation.com/workouts/the-best-damn-workout-plan-for-natural-lifters-part-2

https://www.t-nation.com/pharma/natural-vs-enhanced-lifters

I LOVE these routines.