Bulking up help

reside09 · 11-02-2009, 10:09 PM

I'm 17, about 165 now, 5'11" and my metabolism is fast as hell... i have a natural leanness to me so im not worried about being cut because hopefully i'll keep most of my leanness even though i want to bulk up as much as possible. my hardest area to "bulk" are probably my biceps and chest... not sure why my chest is the hardest but i have pretty long arms even for my height so my biceps are hard to fill out. any advice on routines, dieting, or supplements will help

and ive been working out for about a year and a half-2 years now.. its been hard to put on weight thats why im asking for advice now.. recently i hit a growth spurt and grew about 2 inches over the summer and put on about 5 pounds pretty quickly, if that helps any

Lightgainer99 · 11-02-2009, 11:25 PM

Eat......... ALOT! A bulk is not about staying lean. Its about eating alot of protein packed calorie filled foods. eat every 2-3 hours. Theres no secret to lifting and getting bigger. Its simple. Train hard. EAT HARD! and rest

N4th4n · 11-03-2009, 01:29 AM

Just eat alot. I see these threads all the time. People just don't do their own research.
Lift. Eat. Sleep. Eat more. Repeat.

reside09 · 11-03-2009, 11:28 AM

how many calories should i shoot for a day?

ayekay · 11-03-2009, 11:46 AM

i'm pretty sure you're saying you want to add mass to your chest and your biceps. you dont "bulk" an area. bulking is referring to your diet. and if your metabolism is that fast just starting eating a lot more so you intake more calories which will allow your muscles to add more mass.

reside09 · 11-03-2009, 01:31 PM

if im naturally lean anyways, will i have to cut after im done bulking? im hoping with my metabolism and natural leanness the bulking wont turn me into a slob and ill still have decent definition

isupply · 11-03-2009, 01:34 PM

reside eat 4,000-4500 calories a day come from clean foods. Macro's should be 45% carb 35% protein and 20% fat. complex carbs, lean protein, healthy fats. Then train and and sleep hard and i have no doubt you will gain quality mass

JustinWK · 11-03-2009, 01:36 PM

The best advice I ever received in my earlier years, was from a friend who had just come back from a Masters title at Mr. Illinois - Simplistic, but it makes the point.

"Before you can get big, you have to be stupid big."

Eat, supplement your body with the correct nutrients (through diet), sleep, and workout like a banshee.

It'll come soon enough!

scotty2hotty24 · 11-03-2009, 01:43 PM

yeh eat a lot but also shock your body with ur training in my experience 8reps is best for growth, but change your exercises, rep ranges,rest time. research shocking techniques and do them!

Springfield-Al · 11-03-2009, 01:50 PM

Quote:

Originally Posted by reside09

I'm 17, about 165 now, 5'11" and my metabolism is fast as hell... i have a natural leanness to me so im not worried about being cut because hopefully i'll keep most of my leanness even though i want to bulk up as much as possible. my hardest area to "bulk" are probably my biceps and chest... not sure why my chest is the hardest but i have pretty long arms even for my height so my biceps are hard to fill out. any advice on routines, dieting, or supplements will help

and ive been working out for about a year and a half-2 years now.. its been hard to put on weight thats why im asking for advice now.. recently i hit a growth spurt and grew about 2 inches over the summer and put on about 5 pounds pretty quickly, if that helps any

Just eat more dont stop... haha seriously though just eat and dont neglect fat you need the good stuff eat nuts, no cardio at all for a while. as far as training tips go, workout 4 days a week monday- (heavy) chest, shoulders, tris and abs tuesday- (heavy) legs, back, bis and abs, wed- day off, thurs- same as mon. only light and high reps, Fri- same as tuesday only light high reps and take sat. and sun. off and eat a lot but from good food high protien stuff., best advise i can give you on chest explosive power up and down fast, touch your chest, and try not going for the full lockout keep tention on your chest, going for the lock out transfers a lot of tention to you tri.s; bicepts everybody is diffrent try straight bar curls all the way down to your thighs and all the way back up every rep, and for a change try reverse curls they are good for a change.

reside09 · 11-03-2009, 02:50 PM

thanks guys

reside09 · 11-04-2009, 06:55 PM

also how much protein a day? if im shooting for 4000-4500 calories im guessing maybe 180-190 grams?

isupply · 11-05-2009, 01:36 AM

no around 200-250 would be best, about 350-400g carbs and the rest healthy fats