How to bulk?

polackpl

polackpl

New member
I've read research, stickies, etc, I just want some PERSONAL opinions and advice adhering to my own goals and body type.
I cut down, and realized I have no muscle (lol), so now I will be bulking up.
I will be keeping my macros still 40 40 20 protein carbs fat
I also will be adding 500-800 calories every day surplus in order to bulk
My current TDEE is 2400
My goal is to gain 15 pounds
My questions are
Should my macros stay the same? HOW MUCH calories do I need to surplus?
Thank you everyone! Here is my current body (I feel so skinny lol)
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Your surplus will depend on how fast you want to gain your 15 pounds. A general rule of thumb is 500 cals more than your TDEE. If you want to take your time and try to limit the amount of fat you also put on, eat at a smaller surplus. You will gain fat, but you can control how much and how fast by eating at a smaller surplus.
 
AntM1564 said:
Your surplus will depend on how fast you want to gain your 15 pounds. A general rule of thumb is 500 cals more than your TDEE. If you want to take your time and try to limit the amount of fat you also put on, eat at a smaller surplus. You will gain fat, but you can control how much and how fast by eating at a smaller surplus.
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Ok thanks, that's what I have researched. so this will be a "clean bulk" with 500-700 calories or so everyday surplus like you said, and go from there. :)
 
You MAY want more than 20% from fat... personally, I find that a bit low, but you can always start there and increase it if you need. As mentioned, start with 500 surplus, see where you are after 4 weeks or so, and adjust as necessary. You could also try cycling carbs, I've done that myself with good results. Just another tool at your disposal anyway, and it's not very complicated.

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You are lean so that's definitely in your favour. You just need to be consistent. Slow and steady wins the race! :)
 
12 eggs every morning or break down 6 in the am and 6 at lunch
4 chicken breast tenderloins at supper with copiuous amounts of brown rice
supps used-combat protein powder, kre-alkalyn, myhyde preworkout
 
polackpl said:
Ok thanks, that's what I have researched. so this will be a "clean bulk" with 500-700 calories or so everyday surplus like you said, and go from there. :)
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and make it mostly protein and GOOD fats, med carbs IMO
 
Yes correct it is a clean bulk. It honestly worked for me I was 205lb 6'0 pitcher. Pretty intimidating lol
 
You don't need to go crazy if you don't have a time limit. I bulked a lot in college to move up weights as a wrestler. Ate a lot about 6 times a day but I was training like twice a day. Keep protein high and don't worry too much about the rest if you train your balls off. Otherwise I would still keep protein high make sure you have enough carbs for whatever training you do and fill in fats for the rest. I know this is generic but you don't have to think all that much about it if you train really hard. I would also recommend sprinting a couple times a week. Allowed me to keep my body fat down a bit while gaining and when programmed right will augment your training.
 
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