Bulking
- Thread starter stove
- Start date
johnathan1995
New member
And when you say you eat enough.do you actually count how much you eat or do you just feel you eat a lot?cos if you don't know how much do you need to eat to gain weight you will never gain weight.
TheHardOne
Well-known member
Using any drugs?
If not, go ahead and use this simple approach (Just stay consistent, keep the drive alive, and get in your daily macro's everyday!)
-1xLBM for protein (mixture of red meat, chicken, fish, eggs...etc..)
-Carb cycle, 400,300,200,repeat (find carbs that don't cause any gastrointestinal problems)
-Fat intake 100g(I know that may be a bit low! Need to know more specifics about ya!) (avocado, brazil nuts, almonds, etc...)
-Supplements.....Krill Oil / Fish Oil / Creatine Mono / Beta Alanine / SLINshot / L-Carnitine-Tartrate or Acetyl L-Carnitine / Yogi Herbal Tea's / NOW foods ADAM multivitamin/mineral complex / Greens supplement / Mucuna(l-dopa) / GHenerate / Liquid T-911+7 keto spray / Caffiene+Citrulline Malate+Agmatine Pre workout!
^^^Affordable, covers the basics. (training wise, learn how to feel the stretch on every single one of your exercises! Very important for hypertrophy! I could stay here and write a book but I gotta go beat some cheeks!
Invalid Link Removed
Happy Bulking!
kingjameskjf
Well-known member
Best thing to do is track what you're eating at least for a week to see how much you're actually taking in. You'd be surprised how far off estimates can be. Also track you macros if you're in this for the long run. It'll help you understand what you're doing and how to make changes. A very simple tool to use is myfitnesspal. It's both online and a app. The app version is great cause it's always with you and you can just scan food labels. You can also customize the meals.
ClaudioAnimal
New member
you can't gain weight because you're not eating enough, you have to count calories and macros
wrathchild281
Member
You will gain weight stay with it. if you have an i phone check out my fitness tracker to help you figure out what Enough means!
ClaudioAnimal
New member
yeah, fitnesspal is very good but you can also use the excel sheet on the true natural bodybuilding website
kingjameskjf
Well-known member
You can't scan food labels with excel.
Celorza
Well-known member
Using any drugs?
If not, go ahead and use this simple approach (Just stay consistent, keep the drive alive, and get in your daily macro's everyday!)
-1xLBM for protein (mixture of red meat, chicken, fish, eggs...etc..)
-Carb cycle, 400,300,200,repeat (find carbs that don't cause any gastrointestinal problems)
-Fat intake 100g(I know that may be a bit low! Need to know more specifics about ya!) (avocado, brazil nuts, almonds, etc...)
-Supplements.....Krill Oil / Fish Oil / Creatine Mono / Beta Alanine / SLINshot / L-Carnitine-Tartrate or Acetyl L-Carnitine / Yogi Herbal Tea's / NOW foods ADAM multivitamin/mineral complex / Greens supplement / Mucuna(l-dopa) / GHenerate / Liquid T-911+7 keto spray / Caffiene+Citrulline Malate+Agmatine Pre workout!
^^^Affordable, covers the basics. (training wise, learn how to feel the stretch on every single one of your exercises! Very important for hypertrophy! I could stay here and write a book but I gotta go beat some cheeks!
Invalid Link Removed
Happy Bulking!
Not even HALF of those supplements are staples. No supplement is essential at all anyway, what IS essential is MACRO-NUTRIENT values...which you are just firing out of nowhere since they are DEPENDENT ON BODY WEIGHT (more like Lean Body Mass but people don't usually know their exact value).
OP keep in mind what makes you grow is a surplus of kCalories. So estimate your TDEE (Total day Energy Expenditure) with any of the formulas out there and add a surplus , 250-500-1000 kCals , your choice anyway...just keep in mind REAL essential macro nutrients and their VALUES are:
-Protein 1g/lb of bodyweight
-Fat .45-.5g/lb of bodyweight
-Carbs: non-essential
You add carbohydrates to fill up the rest of the kCaloric allotment and depending on the surplus you are creating. While those are just essential values, you can always have them a bit higher, though no inherent benefit will come from them unless on AAS/PH/DS for the fact that the human body cannot naturally synthesize that much protein...and excess fat leads to excess kCalories too, thus the carbohydrates you are intaking can be stored as body fat...
If you feel you are gaining too fast (more than .5 to 1lb per week) then cut back on the kCalories a bit, make the surplus a bit smaller and carry on. It is a hit and miss, trial and error if you may. Once you figure out your Maintenance level for kCalories (TDEE) and your body's reaction to surplus/deficit kCalories...then it gets easier.
ClaudioAnimal
New member
yeah I know, but it has a nutrition table with all the foods, it really helps me with the diet calculations
TheHardOne
Well-known member
Jeez C! lol! Yeah your right, and those staples were staples according to me(which ill acknowledge next time), also I didn't say they were essential, and me firing out of "nowhere"? Common C I was just giving "easy to read / understand" basic advice, I didn't want to get to to specific yet,.....,but yes... my post was just a "half-a$$" post because I was running short on time, I guess ill make sure I can make a detailed post next time.
But hey, I got some questions to ask ya if you don't mind.(via pm)
Celorza
Well-known member
Ask away, just saying bro...Liquid t-911 is a PH , GHenerate/L-dopa/multi/greens supplements/slinshot/herbal teas are not essential...and for someone who is peeking into the sport a ph recommendation seems a bit harsh
! Multi's are nice and have their place but if he is bulking he MIGHT not need it (unless he can't eat greens)...apply the same for greens supplements...a GDA is something of taste, he has to check which one he might like...and tea :blink: blimey we are not brits! haha. Oh yeah...and L-dopa is not a go and get it supp either 
! it's good, but shouldn't be taken for a long time without 5-HTP
TheHardOne
Well-known member
Ask away, just saying bro...Liquid t-911 is a PH , GHenerate/L-dopa/multi/greens supplements/slinshot/herbal teas are not essential...and for someone who is peeking into the sport a ph recommendation seems a bit harsh
Was just giving him basic advice with supplements that work well for enhancing goals like insulin sensitivity, growth hormones, Testosterone, liver health, etc.....
No! Liquid T-911 won't cause shutdown. (with the label recs that is
) Ughh! The DAMN TEA WAS FOR HEALTH REASONS! ROAR!!!!!
L-Dopa isn't great to take long term as you said, and yeah I should have put 5-htp in it aswell.
Ok, ill just make sure my post are super detailed next time.(even though I don't like doing that for beginners(at first).....at first I preach consistency, staying basic...then the logic / real science comes in)
ROFL! But yeah...you got some pm's comin' your way soon Pimp!
Celorza
Well-known member
Was just giving him basic advice with supplements that work well for enhancing goals like insulin sensitivity, growth hormones, Testosterone, liver health, etc.....
No! Liquid T-911 won't cause shutdown. (with the label recs that is
Ughh! The DAMN TEA WAS FOR HEALTH REASONS! ROAR!!!!!
L-Dopa isn't great to take long term as you said, and yeah I should have put 5-htp in it aswell.
Ok, ill just make sure my post are super detailed next time.(even though I don't like doing that for beginners(at first).....at first I preach consistency, staying basic...then the logic / real science comes in)
ROFL! But yeah...you got some pm's comin' your way soon Pimp!
You should not give him a cookie cutter recipe for supplements other than diet, training, sleeping...and he asked for diet. If he is a beginner it will be all he needs, you could stretch it for some creatine and fish oil (IMO most basic supplements...) and caffeine as his PWO. The point is not to let people forget that diet and exercise (with proper sleep) are enough and supplements are just an extra (albeit some do work a lot).
And T-911 , regardless if it shuts down or not brother, is still a prohormone...and if he keeps on using it or mega doses it...well sooner or later it might happen
! Just saying bro we don't even know if he is 21!It's all good
you care about the OP and tried to help, thought's what counts bro!
TheHardOne
Well-known member
You should not give him a cookie cutter recipe for supplements other than diet, training, sleeping...and he asked for diet. If he is a beginner it will be all he needs, you could stretch it for some creatine and fish oil (IMO most basic supplements...) and caffeine as his PWO. The point is not to let people forget that diet and exercise (with proper sleep) are enough and supplements are just an extra (albeit some do work a lot).
And T-911 , regardless if it shuts down or not brother, is still a prohormone...and if he keeps on using it or mega doses it...well sooner or later it might happen
It's all good
Label Recs dude..Label Recs.....thats the whole point to follow the duration/doses to not cause shutdown......but F it!
OP go run some Superdrol at 50mg a day without any liver support...which is banned...then go F yourself.
ROFL. Solid a$$ advice ye boi?
Ok, enough joking, lol.
AaronJP1
Board Sponsor
Celorza said:Ask away, just saying bro...Liquid t-911 is a PH , GHenerate/L-dopa/multi/greens supplements/slinshot/herbal teas are not essential...and for someone who is peeking into the sport a ph recommendation seems a bit harsh
SLINshot is a staple.
xigotmailx
Well-known member
SLINshot is a staple.
SD is a staple in my book, pop them bitches like tic tacs and you'll be big in no time brah
TheHardOne
Well-known member
Yeah Buddy!!!
wrathchild281
Member
What if u pop 4 to 5 tic tacs on the regular? And no offense but u must not follow through with ur philosophy cuz i dont see u being big Anytime.
xigotmailx
Well-known member
I relapsed #drugsarebad /endstory
LiveToLift
Legend
So much fail in here..
wrathchild281
Member
sorry to hear man. My advice if u get back into it try and hit some goals natural and once u meet those reward urself again with poppin sd like tic tacs if thats what u do.
xigotmailx
Well-known member
Back on topic
Protein Sources:
[TABLE="width: 500"]
[TR]
[TD]Chicken[/TD]
[/TR]
[TR]
[TD]Turkey[/TD]
[/TR]
[TR]
[TD]Fish[/TD]
[/TR]
[TR]
[TD]Beef[/TD]
[/TR]
[TR]
[TD]Pork[/TD]
[/TR]
[/TABLE]
Carb Sources:
[TABLE="width: 500"]
[TR]
[TD]Bread *whole wheat*[/TD]
[/TR]
[TR]
[TD]Pasta *whole wheat*[/TD]
[/TR]
[TR]
[TD]Rice *brown*[/TD]
[/TR]
[TR]
[TD]Oats[/TD]
[/TR]
[TR]
[TD]Potatoes *sweet*[/TD]
[/TR]
[/TABLE]
Fat Sources:
[TABLE="width: 500"]
[TR]
[TD]Eggs[/TD]
[/TR]
[TR]
[TD]Cheese[/TD]
[/TR]
[TR]
[TD]Avocado[/TD]
[/TR]
[TR]
[TD]Olive Oil[/TD]
[/TR]
[TR]
[TD]Peanut Butter[/TD]
[/TR]
[/TABLE]
Protein Sources:
[TABLE="width: 500"]
[TR]
[TD]Chicken[/TD]
[/TR]
[TR]
[TD]Turkey[/TD]
[/TR]
[TR]
[TD]Fish[/TD]
[/TR]
[TR]
[TD]Beef[/TD]
[/TR]
[TR]
[TD]Pork[/TD]
[/TR]
[/TABLE]
Carb Sources:
[TABLE="width: 500"]
[TR]
[TD]Bread *whole wheat*[/TD]
[/TR]
[TR]
[TD]Pasta *whole wheat*[/TD]
[/TR]
[TR]
[TD]Rice *brown*[/TD]
[/TR]
[TR]
[TD]Oats[/TD]
[/TR]
[TR]
[TD]Potatoes *sweet*[/TD]
[/TR]
[/TABLE]
Fat Sources:
[TABLE="width: 500"]
[TR]
[TD]Eggs[/TD]
[/TR]
[TR]
[TD]Cheese[/TD]
[/TR]
[TR]
[TD]Avocado[/TD]
[/TR]
[TR]
[TD]Olive Oil[/TD]
[/TR]
[TR]
[TD]Peanut Butter[/TD]
[/TR]
[/TABLE]
Mack411
Well-known member
thank you,much better!
xigotmailx
Well-known member
My own question in your thread, will probably help you as well. I know that as long as I hit my macros it's all good, so going over is fine? Is that correct? I've been trying to create a meal plan for myself because I also want to start cooking in bulk for at least the entire week at a time. After meal 4 i've already hit my protein macro but shy on the calories by 800, carbs by 110, and fats by 17. All this real food turns out to be so much food with still few quite a bit of calories left to hit. How the hell is over half of America overweight? Da ****