bulking phase tips!!! (female) plz

[nadiamab]

BEFORE I SAY ANYTHING ,I WOULD LIKE TO ASK IF YOU OPEN THIS NOT TO IGNORE IT. EVERY TIME I POST SOMETHING,I USUALLY GET 1 OR NO RESPONSES AND MOST OF THE TIME I DON'T THINK MY QUESTIONS ARE STUPID,SO PLEASE,I NEED MOTIVATION AND HELP FROM YOU GUYS !!




ok ive lost alot of weight and in the last 2months ive been on a binge!
i gained a few lbs but lost them and gained them and so on.

i realized it was due to lack of nutrition. i was on a 1200-1500 calories diet and doing about 8 hours cardio a week moderate to high intensity not including my 5 day workout split and aerobic classes.
well long story short ,i decided since i leaned out a lot already and im not mentally ready to go back on a cut ,is to take it to my advantage and gain some lean mass.


i know the basics, no or barely any cardio, clean foods,high protein, 6 meals a day .

but i dont know how to set a eating plan and supps or workout regimen.

can somebody post there workout routine for best results plus bulking supps and a somewhat nutrition plan.

i know im asking for alot but im one of those people who like to take other people advice.

i really will appreciate it...
im assuming that ill eat at maintenance or a bit over , 1 gram protein per lb and rest of cals in carbs and good fats...


THANKS XOXO

[nadiamab]

bump! :) :) :)

[Keltron]

as far as supps you need:
a multivitamin
whey protein post workout
Branch Chain Amino Acids for recovery post workout

If your protein doesn't have any carbs, have a high glycemic piece of fruit w/it.

As far as calories, find your basal metabolic rate and eat about 200 to 300 calories above that.

[subieshane]

ever consider slightly dirty bulking? Its what Im doing right now I eat 4-5clean meals a day and 1-2 dirty just to add on size a little bit quicker.

[Amanda76]

The first thing you need to keep in mind is how much lean mass you are capable of putting on. For women, it's 1/4-1/2 lb of lean mass a week...if everything is going great. So, if you're averaging a 5+ lb gain a month...far too great a percentage isn't muscle. Consider how much work you want to put into taking off fat and how much muscle you want to risk losing getting in a hurry to take off fat before you enjoy too dirty a bulk.

Having said that, there are certain things that can cause fast weight gains that won't be fat. Certain supplements, like creatine, can cause you to hold a few extra pounds of water. If you change your weight training routine in a major way, that could also cause extra glycogen and water storage and a bit of a weight change. So, whenever you've made a big change like that, you might see your weight shoot up a bit without you gaining much fat. But don't expect it to continue from month to month the way a lot of people do.

And, of course, if you aren't gaining any weight as the weeks go by, you need to bump up your calories.

A lot of people bump their carb ratio up during bulks...but I don't really like to do that beyond what extra cheats will do for me. The regular 40/40/20 macro breakdown has worked for me in the past as a BASE so far as muscle gains go, but this year I'm trying 40/30/30...again, keeping in mind that eating outside my plan on a more regular basis changes my averages up a bit (or a lot some weeks), so I don't really adhere to a strict meal plan like I do when I lean up. So far, I've had less want to sample the Christmas cookies this year...could just be one of those years, could be the extra dietary fat, or it could be my refusal to eat things like pasta and bread on too regular a basis lately. We'll see what happens and run it another bulk cycle if I like the results. ;) This is about what 40/30/30 at around 2,000 cals looks like for me:

M1: 1 cup egg whites, 1/2 cup oats, 1/2 medium sliced banana or apple -- all sprinkled with cinnamon and cooked into a patty in an 8 inch pan

or

1 cup egg white Veggie Omelet and oats with banana squished in it

SUPPLEMENTS: Nature?s Plus Ultra Source of Life Multi, Move Free Advanced Plus MSM, Calcium w/ vitamin D.

M2: 6 large egg whites (seasoned with garlic and herb seasoning and cheyenne pepper), 1 large sweet bell pepper

M3: 6 oz whole or ground chicken breast or tilapia, 1/2 cup red rice or quinoa, 1/2 cup mixed vegetables, 1 tsp fish (sardine and anchovie) oil

or

Tuna patty made with 5 oz can tuna, 1 whole egg, 1/2 cup oats served with a squirt of shiracha and with veggies

M4: 3 oz tuna, medium apple (sometimes I don?t get this meal at work and end up eating PB&J on one slice of bread and some whey protein when I get home and then workout).

M5 (this normally ends up being pre-workout): 6 oz 90% lean ground sirloin or salmon, 5 oz sweet potato, several leaves of swiss chard or handfuls of spinach.

DURING WORKOUT: Beverly?s Glutamine Select (or whatever BCAA you may want to sip on)

M6: 1 cup 2% Daisy cottage cheese and 1 oz walnuts or almond butter stuffed jalapenos.

You may be interested in trying something like Gaspari's SuperPump (pre workout NO) and SizeOn (during/post-workout creatine). I really liked using those last year but am gonna have to wait until after Christmas to play with supps this year. ;) Something like SizeOn will add some post-workout carbs, so you'll probably want to go ahead and add some post-workout whey so long as you're taking that.

And check out http://www.ast-ss.com/max-ot/max-ot_intro.asp . Max-OT was the first program that really changed the shape of my body. Whatever you decide to use, make sure you are keeping track of what you're doing so you can be sure you are progressing with every workout.

[nadiamab]

The first thing you need to keep in mind is how much lean mass you are capable of putting on. For women, it's 1/4-1/2 lb of lean mass a week...if everything is going great. So, if you're averaging a 5+ lb gain a month...far too great a percentage isn't muscle. Consider how much work you want to put into taking off fat and how much muscle you want to risk losing getting in a hurry to take off fat before you enjoy too dirty a bulk.

Having said that, there are certain things that can cause fast weight gains that won't be fat. Certain supplements, like creatine, can cause you to hold a few extra pounds of water. If you change your weight training routine in a major way, that could also cause extra glycogen and water storage and a bit of a weight change. So, whenever you've made a big change like that, you might see your weight shoot up a bit without you gaining much fat. But don't expect it to continue from month to month the way a lot of people do.

And, of course, if you aren't gaining any weight as the weeks go by, you need to bump up your calories.

A lot of people bump their carb ratio up during bulks...but I don't really like to do that beyond what extra cheats will do for me. The regular 40/40/20 macro breakdown has worked for me in the past as a BASE so far as muscle gains go, but this year I'm trying 40/30/30...again, keeping in mind that eating outside my plan on a more regular basis changes my averages up a bit (or a lot some weeks), so I don't really adhere to a strict meal plan like I do when I lean up. So far, I've had less want to sample the Christmas cookies this year...could just be one of those years, could be the extra dietary fat, or it could be my refusal to eat things like pasta and bread on too regular a basis lately. We'll see what happens and run it another bulk cycle if I like the results. ;) This is about what 40/30/30 at around 2,000 cals looks like for me:

M1: 1 cup egg whites, 1/2 cup oats, 1/2 medium sliced banana or apple -- all sprinkled with cinnamon and cooked into a patty in an 8 inch pan

or

1 cup egg white Veggie Omelet and oats with banana squished in it

SUPPLEMENTS: Nature?s Plus Ultra Source of Life Multi, Move Free Advanced Plus MSM, Calcium w/ vitamin D.

M2: 6 large egg whites (seasoned with garlic and herb seasoning and cheyenne pepper), 1 large sweet bell pepper

M3: 6 oz whole or ground chicken breast or tilapia, 1/2 cup red rice or quinoa, 1/2 cup mixed vegetables, 1 tsp fish (sardine and anchovie) oil

or

Tuna patty made with 5 oz can tuna, 1 whole egg, 1/2 cup oats served with a squirt of shiracha and with veggies

M4: 3 oz tuna, medium apple (sometimes I don?t get this meal at work and end up eating PB&J on one slice of bread and some whey protein when I get home and then workout).

M5 (this normally ends up being pre-workout): 6 oz 90% lean ground sirloin or salmon, 5 oz sweet potato, several leaves of swiss chard or handfuls of spinach.

DURING WORKOUT: Beverly?s Glutamine Select (or whatever BCAA you may want to sip on)

M6: 1 cup 2% Daisy cottage cheese and 1 oz walnuts or almond butter stuffed jalapenos.

You may be interested in trying something like Gaspari's SuperPump (pre workout NO) and SizeOn (during/post-workout creatine). I really liked using those last year but am gonna have to wait until after Christmas to play with supps this year. ;) Something like SizeOn will add some post-workout carbs, so you'll probably want to go ahead and add some post-workout whey so long as you're taking that.

And check out http://www.ast-ss.com/max-ot/max-ot_intro.asp . Max-OT was the first program that really changed the shape of my body. Whatever you decide to use, make sure you are keeping track of what you're doing so you can be sure you are progressing with every workout.


omg! i must say how great you are. thank you for taking the time to post this!!
every post you write is always great! thank you so much
your 1#

[Amanda76]

omg! i must say how great you are. thank you for taking the time to post this!!
every post you write is always great! thank you so much
your 1#

Not a problem. Good luck. :)

[terribletriad]

Congrats on your progress thus far. Amazing transformation!!

[malindak]

Okay here is what my diet right now. I'm about your height and weight right now. I have been gaining slowly over the past 2 months up from 130 from the summer. My goal was also to put on a little bit more muscle. It is hard to see a lot of gains but that's also due to more fat I'm holding onto from bulking. But I can see the gains in the amount of weight I am lifting. I am definitely stronger than when I started.

Daily Diet
Breakfast: 8am
1/2 cup oats, 1tbs flaxseed oil, 1tbl Adams peanut butter.

Snack: 10am
Protein shake mixed with 1 cup soymilk and 1/2 cup frozen berries.

Workout 11am

Snack: 12:30
Protein shake mixed with 1 cup soymilk and 1/2 frozen berries.

Lunch: 1pm
can of tuna or 3oz chicken, 2 slices of whole wheat bread, lots of leafy greans.

Snack:3:30pm
Salad w/ 3oz of chicken or apple w/ a protein bar.

Dinner: 6 to 7pm
4 oz chicken, 3 oz red meat w/1 cup wild rice and a big salad.

My daily calorie goal is between 2,400 and 3,000 calories.

The last month I have had a great workout partner who continously pushes me to lift heavier or pull out one more rep. Remember to push till you fail when it comes to weights.

Also - I'm not a trainer...this is just what has worked for me.

[muclebound]

BEFORE I SAY ANYTHING ,I WOULD LIKE TO ASK IF YOU OPEN THIS NOT TO IGNORE IT. EVERY TIME I POST SOMETHING,I USUALLY GET 1 OR NO RESPONSES AND MOST OF THE TIME I DON'T THINK MY QUESTIONS ARE STUPID,SO PLEASE,I NEED MOTIVATION AND HELP FROM YOU GUYS !!




ok ive lost alot of weight and in the last 2months ive been on a binge!
i gained a few lbs but lost them and gained them and so on.

i realized it was due to lack of nutrition. i was on a 1200-1500 calories diet and doing about 8 hours cardio a week moderate to high intensity not including my 5 day workout split and aerobic classes.
well long story short ,i decided since i leaned out a lot already and im not mentally ready to go back on a cut ,is to take it to my advantage and gain some lean mass.


i know the basics, no or barely any cardio, clean foods,high protein, 6 meals a day .

but i dont know how to set a eating plan and supps or workout regimen.

can somebody post there workout routine for best results plus bulking supps and a somewhat nutrition plan.

i know im asking for alot but im one of those people who like to take other people advice.

i really will appreciate it...
im assuming that ill eat at maintenance or a bit over , 1 gram protein per lb and rest of cals in carbs and good fats...


THANKS XOXO

40/40/20 works good for females ..of course with the rest you are doing.. anavar/winny check it out

[taf1968]

Wow, Nadia . . . I have to say that you've made amazing progress. Great job!

I don't have any advice specific to bulking up, unfortunately. I don't pretend to have any experience or qualifications on that subject (my big issue is trying to get lean). But wanted to say how impressed I am with what you've accomplished.

[nadiamab]

Okay here is what my diet right now. I'm about your height and weight right now. I have been gaining slowly over the past 2 months up from 130 from the summer. My goal was also to put on a little bit more muscle. It is hard to see a lot of gains but that's also due to more fat I'm holding onto from bulking. But I can see the gains in the amount of weight I am lifting. I am definitely stronger than when I started.

Daily Diet
Breakfast: 8am
1/2 cup oats, 1tbs flaxseed oil, 1tbl Adams peanut butter.

Snack: 10am
Protein shake mixed with 1 cup soymilk and 1/2 cup frozen berries.

Workout 11am

Snack: 12:30
Protein shake mixed with 1 cup soymilk and 1/2 frozen berries.

Lunch: 1pm
can of tuna or 3oz chicken, 2 slices of whole wheat bread, lots of leafy greans.

Snack:3:30pm
Salad w/ 3oz of chicken or apple w/ a protein bar.

Dinner: 6 to 7pm
4 oz chicken, 3 oz red meat w/1 cup wild rice and a big salad.

My daily calorie goal is between 2,400 and 3,000 calories.

The last month I have had a great workout partner who continously pushes me to lift heavier or pull out one more rep. Remember to push till you fail when it comes to weights.

Also - I'm not a trainer...this is just what has worked for me.

THIS LOOK LIKE A GOOD PLAN, BUT WOW! 3000 CALORIES A DAY AT OUR WEIGHT AND HEIGHT SEEMS ALOT. DONT IT?
I WOULD LOVE TO CONSUME THAT MANY ..LOL BUT IDK THIS BULKING THING IS A BIT CONFUSING

[Emma-Leigh]

THIS LOOK LIKE A GOOD PLAN, BUT WOW! 3000 CALORIES A DAY AT OUR WEIGHT AND HEIGHT SEEMS ALOT. DONT IT?
I WOULD LOVE TO CONSUME THAT MANY ..LOL BUT IDK THIS BULKING THING IS A BIT CONFUSING
^^ caps lock hon.... Uncap it... Caps = yelling and t'is rude. ;)


ps: Don't make things more complicated than they need to be.
1. eat more
2. train by lifting really heavy things in the gym
3. add in a few days of cardio/ week (as required)
4. get enough rest

^^
If you don't increase weight/ get results... Add to 1.

Honestly -- your results will NOT depend on 'this supplement' or 'that meal timing'.... As long as you follow the basic KISS approach you'll get somewhere...

[malindak]

You wrote: THIS LOOK LIKE A GOOD PLAN, BUT WOW! 3000 CALORIES A DAY AT OUR WEIGHT AND HEIGHT SEEMS ALOT. DONT IT?
I WOULD LOVE TO CONSUME THAT MANY ..LOL BUT IDK THIS BULKING THING IS A BIT CONFUSING


I am one of those people who has a high metabolism and can burn through almost anything. I know it seams like a lot and you can trim it down by taking out the bread, milk but those are things I add to gain weight. Just try to eat a good source of protein with each meal and eat every 2.5 to 3 hours. Good Luck!!

[nadiamab]

^^ caps lock hon.... Uncap it... Caps = yelling and t'is rude. ;)


ps: Don't make things more complicated than they need to be.
1. eat more
2. train by lifting really heavy things in the gym
3. add in a few days of cardio/ week (as required)
4. get enough rest

^^
If you don't increase weight/ get results... Add to 1.

Honestly -- your results will NOT depend on 'this supplement' or 'that meal timing'.... As long as you follow the basic KISS approach you'll get somewhere...

omg..im sorry
i didnt even notice the caps lock! my apology
but your right,i guess
keep it simple

[nadiamab]

You wrote: THIS LOOK LIKE A GOOD PLAN, BUT WOW! 3000 CALORIES A DAY AT OUR WEIGHT AND HEIGHT SEEMS ALOT. DONT IT?
I WOULD LOVE TO CONSUME THAT MANY ..LOL BUT IDK THIS BULKING THING IS A BIT CONFUSING


I am one of those people who has a high metabolism and can burn through almost anything. I know it seams like a lot and you can trim it down by taking out the bread, milk but those are things I add to gain weight. Just try to eat a good source of protein with each meal and eat every 2.5 to 3 hours. Good Luck!!


yea..ur lucky..lol
thanks for the advice
very helpful

[firecracker3]

To gain weight you simply need to take in more cals then you expend -- the opposite of losing...THIS does NOT mean to eat a ton - a mere 500 cals (x7 days = 3500 a week = 1 pound, but it's a little more complicated than that)...BUT a mere 500 cals can be ingested around your weight workouts.....or by simply replacing your a sweet potato for a white, brown rice etc...there is no need to bulk dirty, just take in more clean carbs.....keep on doing your cardio, just cut it down for heart health only and ensure you get your rest......

[nadiamab]

Wow, Nadia . . . I have to say that you've made amazing progress. Great job!

I don't have any advice specific to bulking up, unfortunately. I don't pretend to have any experience or qualifications on that subject (my big issue is trying to get lean). But wanted to say how impressed I am with what you've accomplished.

thanks

[mattsv8_03]

i told my wife to take in at least 3000 at her weight to cut fat and build some muscle. then we will cut that down when its time to cut.
i think 3000 is about right maybe a little low for a good muscle building cycle.
start taking some protin pre and post workout. and let the muscle you have feed. then always take a low carb protien before bed.

[kmorrissey]

If you are wanting to put on some mass I would recommend a training split where you train 4 or 5 days a week and split up muscle groups like legs and abs, back and biceps, chest and shoulders, triceps and abs. This will ensure that you can push really hard each day but not over exhaust yourself. I like weight pyramids in which you do one set with lighter weight, the next with medium and the last with heaviest possible. you can do this the other way around too. Goodluck!

[Donica]

BEFORE I SAY ANYTHING ,I WOULD LIKE TO ASK IF YOU OPEN THIS NOT TO IGNORE IT. EVERY TIME I POST SOMETHING,I USUALLY GET 1 OR NO RESPONSES AND MOST OF THE TIME I DON'T THINK MY QUESTIONS ARE STUPID,SO PLEASE,I NEED MOTIVATION AND HELP FROM YOU GUYS !!




ok ive lost alot of weight and in the last 2months ive been on a binge!
i gained a few lbs but lost them and gained them and so on.

i realized it was due to lack of nutrition. i was on a 1200-1500 calories diet and doing about 8 hours cardio a week moderate to high intensity not including my 5 day workout split and aerobic classes.
well long story short ,i decided since i leaned out a lot already and im not mentally ready to go back on a cut ,is to take it to my advantage and gain some lean mass.


i know the basics, no or barely any cardio, clean foods,high protein, 6 meals a day .

but i dont know how to set a eating plan and supps or workout regimen.

can somebody post there workout routine for best results plus bulking supps and a somewhat nutrition plan.

i know im asking for alot but im one of those people who like to take other people advice.

i really will appreciate it...
im assuming that ill eat at maintenance or a bit over , 1 gram protein per lb and rest of cals in carbs and good fats...


THANKS XOXO

Some others have posted good suggestions here already, so all I want to add is that your thought of "no or barely any cardio" might want to be reconsidered. Regular cardiovascular exercise two or three times a week for 20-30 minutes at a time will do a world of good for your cardiovascular system, and as long as you eat accordingly should not hinder your mass gains significantly. I'm something of an ectomorph myself and am speaking from personal experience; certainly, everyone's different, but if you seriously eat to gain then a few short bouts of cardio per week should do you more good than bad.

[freebirdmac]

According to the American Heart Association/American College of Sports Medicine guidelines on physical activity, all healthy adults ages 18-65 should be getting at least 30 minutes of moderate intensity activity five days of the week. If you're lifting weights 5 days a week for at least 30 minutes, you're done. If you choose to do some cardio, keep it easy, 15-20 minutes will do.

Whomever is eating 3000 cals to build muscle and lose body fat must have one heck of a metabolism. Speaking of females only.

[Donica]

Whomever is eating 3000 cals to build muscle and lose body fat must have one heck of a metabolism. Speaking of females only.

I know I'm one of those, then. Regularly eat 2800-3200 calories per day. The daily food journal doesn't lie. ;)