If you have gained some good mass before please help me out

[bolgarr]

I need some bulking tips, like what to eat, what not to eat, and what exercises are best for bulking. Thanks

Also, is bread a good source of carbs when bulking?

[Drekkor]

I need some bulking tips, like what to eat, what not to eat, and what exercises are best for bulking. Thanks

Also, is bread a good source of carbs when bulking?

I've gained some bad mass before, the key was not being picky about eating, and not stopping.

It all works out in the end.

[Avaric3]

I need some bulking tips, like what to eat, what not to eat, and what exercises are best for bulking. Thanks

Also, is bread a good source of carbs when bulking?

eat clean and if youre gonna have bread make sure its whole wheat/whole grain

[Drekkor]

if youre gonna have bread make sure its whole wheat/whole grain

Why does it matter if it's whole grain or wheat?

[Rsardinia]

Calories in > Calories out to gain weight. Simple as that. You should start by taking 2 protein shakes per day (1 immediately after lifting) and make sure you get all your other meals in. Also, by eating clean you will gain lean mass as opposed to eating **** like mcdonalds and getting big but bringing a lot of fat along with it.

[chazzy1864]

It depends on how impatient and/or determined you are. Also your genetics.


Lifting any way in acaloric surplus will result in muscle gain. Many will advocate compound centric as the mass gainers, and tons will advocate Rippetoe's or 5x5 programs, becuase lets face it, everyone knows training for strength is the best mass builder.


Anywho, I'd say get on a form of a split, be it, upper/lower, push/pull/legs, body part split, whatever. Just work everything with a combination of compounds and isolations, and train primarily in the 6-12 rep range with progressive overload as you go.

To bulk, eat in a caloric surplus. Clean bulk is harder becuase you are stuffing your face with generally less calorie dense foods ala chicken breats and protein shakes. That is where weight gain shakes come in handy. However you don't need those. Make small changes to your diet. Switch from skim milk to whole milk. Drop a table spoon of olive oil into your protein shakes. Snack on mixed nuts.

Cleaner the sources, the cleaner your gains. However if you get impatient, screw it. Dirty bulk, and go on a see-food diet. Eat everything you see. Doesn't matter what it is. Pizza, chees fries, triple cheeseburgers with extra cheese and bacon.

[matjusm]

I need some bulking tips, like what to eat, what not to eat, and what exercises are best for bulking. Thanks

Also, is bread a good source of carbs when bulking?

To be like a bear one must eat like a bear. Stuff yourself full of good protein sources like dairy products, meat and lentils.

[Forumite]

I've been trying to stay more towards the cleaner bulking but man it can be tough because you're eating more and somtimes you just want to go all dirty and grab some burgers.

I'll still eat pizza and snacks every now and then but it sure is hard to stay away from the sugar.

[bolgarr]

I've been trying to stay more towards the cleaner bulking but man it can be tough because you're eating more and somtimes you just want to go all dirty and grab some burgers.

I'll still eat pizza and snacks every now and then but it sure is hard to stay away from the sugar.

That brings me to another question, if you plan on cutting down the excess fat at the end of the bulking phase, is it okay to include a burger or some pizza every now and then?

[chazzy1864]

That brings me to another question, if you plan on cutting down the excess fat at the end of the bulking phase, is it okay to include a burger or some pizza every now and then?

Cheat meals are fine in moderation. Some people will have cheat days, which is fine, but I don't like them. Because you will binge an entire day and I don't like that. I feel it is better when sandwiched between good meals.

When I was much more strict about my diet, I followed a 80-90% clean rule. 80-90% of your meals should be clean. Say you eat 6 meals a day, that is 42 meals a week. So that would give you 4-8 cheat meals throughout the week. That isn't that hard to maintain. Perhaps you know it is hard to eat clean at lunch at work. Then you are free to cheat at that meal, just be good the other days.


One caveat: for your cheat meal, don't go and bankrupt a buffet and call it a "meal".

[bolgarr]

haha thanks guys I appreciate it. I'll keep my cheat meals to a minimum and update my progress.

[spirit3530]

Expect 20-24lbs scale weight(not lbm) the first year bulking. Each subsequent year 8-10lbs(not lbm). Anything more than that is probably fat and water.

[TheStreetKing]

I need some bulking tips, like what to eat, what not to eat, and what exercises are best for bulking. Thanks

Also, is bread a good source of carbs when bulking?

If your going to eat bread, Make sure you eat only Ezekiel Bread. It's great for bulking and isn't made with flour like regular bread. I hardly eat any regular bread and when i do it's Whole Wheat Bread and then i only limit myself to 2 slices of whole wheat a day, Other than that i always eat Ezekiel Bread. If you want Carbs look no farther than Quaker Oats.

[TheStreetKing]

I need some bulking tips, like what to eat, what not to eat, and what exercises are best for bulking. Thanks

Also, is bread a good source of carbs when bulking?

This is a example of my bulking cycle:

7AM: 8 Whole Eggs and 1 1/2 Cups of Quaker Oats with 16 ounces of Orange Juice, Vitamins and Fish Oil.

9AM: Protein Shake and a Banana.

11AM:8 ounces of Chicken and Brown Rice.

1PM:12 ounces of Lean Beef, Salad with 2 TBS of Olive Oil and Fat Free Ranch

4PM (Postworkout) Protein Shake with 1/2 cup of Quaker Oats

5PM: 12 Ounces of Chicken, 8 ounces of Whole Wheat Pasta

7PM:6 Tablespoons of Natural Peanut butter and 1/2 cup of Almonds

9PM: 8 Whole Eggs

[J_Bo]

For me, the most important thing for bulking is getting in a ton of good carbs. Eat rice, oatmeal, whole wheat/grain bread, some pasta, sweet potates, regular potatoes. Honestly, I just make sure to eat SOME protein with every meal, but really focus on stuffing my face with carbs. I know jay cutler eats similarly while bulking (i.e. 1000+ grams carbs/day)

[SouthernLord]

This is a example of my bulking cycle:

7AM: 8 Whole Eggs and 1 1/2 Cups of Quaker Oats with 16 ounces of Orange Juice, Vitamins and Fish Oil.

9AM: Protein Shake and a Banana.

11AM:8 ounces of Chicken and Brown Rice.

1PM:12 ounces of Lean Beef, Salad with 2 TBS of Olive Oil and Fat Free Ranch

4PM (Postworkout) Protein Shake with 1/2 cup of Quaker Oats

5PM: 12 Ounces of Chicken, 8 ounces of Whole Wheat Pasta

7PM:6 Tablespoons of Natural Peanut butter and 1/2 cup of Almonds

9PM: 8 Whole Eggs

That is a serious bulk right there. Just off of the top of my head I am seeing ~500g of protein. I find that Bromelian really helps with absorption when eating that much protein. If you are not already taking it I highly advise it. Just don't exceed 2500 idu daily.

I second the love for Ezekiel products. Their breads are actually complete protein unlike all other breads. I eat 4-6 pieces of Ezekiel Raisin toast every morning.

[LevroneFan2002]

However if you get impatient, screw it. Dirty bulk, and go on a see-food diet. Eat everything you see. Doesn't matter what it is. Pizza, chees fries, triple cheeseburgers with extra cheese and bacon.

No, just no. That means getting fat. I've dieted long enough after bulking up fairly cleanly (albeit a little too quick) to know that a dirty bulk would mean a nightmare cut for most, other than hardcore ectos. It's just not worth it in the long run. It's a lifestyle, and muscle takes time to lay down.

[LevroneFan2002]

Expect 20-24lbs scale weight(not lbm) the first year bulking. Each subsequent year 8-10lbs(not lbm). Anything more than that is probably fat and water.

I agree, but for some reason whenever people bulk up they always add about 1 lb per week on average, some even more. That's well over 50 lbs per year lol. I bulked slower than that in the main, and still had to cut for a long time. Bodybuilding is tough.

[lancs_hotpot]

High weight, low volume, one hour workouts, everything trained once per week and lots of food. I responded to pasta and OATS. Oats blew me up.

[msm172021121]

I need some bulking tips, like what to eat, what not to eat, and what exercises are best for bulking. Thanks

Also, is bread a good source of carbs when bulking?

stay away from sugar. other than that, EAT. anything and everything you want, and even when you dont want it, eat it because you need to. ( this is only my opinion, which prolly varies a lot from most clean bulkers, but im a hard gainer and i need to eata lot to gain.)

either way, good luck to you.

[LevroneFan2002]

High weight, low volume, one hour workouts, everything trained once per week and lots of food. I responded to pasta and OATS. Oats blew me up.

I'm starting Dorian's split soon, cut finishes in a week's time. If I don't look as good as Dorian in the next few months, you are to blame! I'm looking forward to less volume and more rest. Tired of high volume and being in the gym everyday.

Shoulders/Tris/CV
Back/R Delts/Traps
OFF
Quads/Hams/CV
Chest/Bis
OFF
Calves/Abs/Forearms

Yay!

[lancs_hotpot]

I'm starting Dorian's split soon, my cut finishes in a week's time. If I don't look as good as Dorian in the next few months, you are to blame! I'm looking forward to less volume and resting more. Sick of high volume, tons of arm training and being in the gym everyday.

Shoulders/Tris/CV
Back/R Delts/Traps
OFF
Quads/Hams/CV
Chest/Bis
OFF
Calves/Abs/Forearms

Yay!

lol sweet! Yeah when i look back i definitely gained more off doing that kind of thing. Im always tempted though to do more than i need to like loads of drop sets or more exercises. My workouts have gone from an hour to 2 hours plus and nothing much good is happening. Started back on the low volume now, warp ups, set to failure then move on. Good luck with that mate.

[LevroneFan2002]

lol sweet! Yeah when i look back i definitely gained more off doing that kind of thing. Im always tempted though to do more than i need to like loads of drop sets or more exercises. My workouts have gone from an hour to 2 hours plus and nothing much good is happening. Started back on the low volume now, warp ups, set to failure then move on. Good luck with that mate.

LOL you sound exactly like me. Especially when dieting, my volume gradually got more and more, simply to be in the gym more and burning more, and trying to stimulate the muscle more in an attempt to preserve it, since my strength went down.

I've actually wrote down the exercises I will do and the number of sets for my new routine. For me this will be necessary, because if I don't tell my self to do only 5 work sets of Shoulder Press, I may be there forever lol.

[lancs_hotpot]

LOL you sound exactly like me. Especially when dieting, my volume gradually got more and more, simply to be in the gym more and burning more, and trying to stimulate the muscle more in an attempt to preserve it, since my strength went down.

I've actually wrote down the exercises I will do and the number of sets for my new routine. For me this will be necessary, because if I don't tell my self to do only 5 work sets of Shoulder Press, I may be there forever lol.

I just make sure to give everything in my sets to failiure, and when im tempted to do 6 drop sets just to burn out i think of the saying ''stimulate don't annihilate''. Dorian also says something about it on one of those seminar vids on MD.

[LevroneFan2002]

I just make sure to give everything in my sets to failiure, and when im tempted to do 6 drop sets just to burn out i think of the saying ''stimulate don't annihilate''. Dorian also says something about it on one of those seminar vids on MD.

What I'm going to do is 1 dropset per exercise to finish. I still want to use them, but I want to moderate them, so I've made a '1 dropset per exercise only' rule. My basic template is 5 work sets + 1 dropset. It'll be 3 sets of 3-5 reps, 1 set 6-8 reps, 1 set 9-10 reps then a dropset. Basically the same as when I was bulking up in the past, but with Dorian's split.

The problem with splitting chest, shoulders and tris up is that in the long run, you end up doing presses 3 x per week, and it can hurt the elbows and overwork the tris/delts. Especially when I'm bulking and getting stronger. That's why I like Dorian's split.

[lancs_hotpot]

What I'm going to do is 1 dropset per exercise to finish. I still want to use them, but I want to moderate them, so I've made a '1 dropset per exercise only' rule. My basic template is 5 work sets + 1 dropset. It'll be 3 sets of 3-5 reps, 1 set 6-8 reps, 1 set 9-10 reps then a dropset. Basically the same as when I was bulking up in the past, but with Dorian's split.

The problem with splitting chest, shoulders and tris up is that in the long run, you end up doing presses 3 x per week, and it can hurt the elbows and overwork the tris/delts. Especially when I'm bulking and getting stronger. That's why I like Dorian's split.

Sounds good dude, i find rest pauses really good too.

[ygbodybuilder10]

I need some bulking tips, like what to eat, what not to eat, and what exercises are best for bulking. Thanks

Also, is bread a good source of carbs when bulking?

eat eat and eat and train heavy ass hell, thatst the best advice right their

[-Lucifer]

I just make sure to give everything in my sets to failiure, and when im tempted to do 6 drop sets just to burn out i think of the saying ''stimulate don't annihilate''. Dorian also says something about it on one of those seminar vids on MD.

Do you go to failure right from set #1?

[chmbs1]

Cheat meals are fine in moderation. Some people will have cheat days, which is fine, but I don't like them. Because you will binge an entire day and I don't like that. I feel it is better when sandwiched between good meals.

When I was much more strict about my diet, I followed a 80-90% clean rule. 80-90% of your meals should be clean. Say you eat 6 meals a day, that is 42 meals a week. So that would give you 4-8 cheat meals throughout the week. That isn't that hard to maintain. Perhaps you know it is hard to eat clean at lunch at work. Then you are free to cheat at that meal, just be good the other days.


One caveat: for your cheat meal, don't go and bankrupt a buffet and call it a "meal".

I go for percentages as well. I try to eat clean 80% of the time. All though it's not as easy as it was when I was say, 20.

I pretty much kissed fast food goodbye completely because it just plain makes me feel like crap. I cheat with fried fish, mashed potatoes, homemade hamburgers, popcorn- things like that.

[chmbs1]

What I'm going to do is 1 dropset per exercise to finish. I still want to use them, but I want to moderate them, so I've made a '1 dropset per exercise only' rule. My basic template is 5 work sets + 1 dropset. It'll be 3 sets of 3-5 reps, 1 set 6-8 reps, 1 set 9-10 reps then a dropset. Basically the same as when I was bulking up in the past, but with Dorian's split.

The problem with splitting chest, shoulders and tris up is that in the long run, you end up doing presses 3 x per week, and it can hurt the elbows and overwork the tris/delts. Especially when I'm bulking and getting stronger. That's why I like Dorian's split.

I split up chest, shoulders and tris and have had recurring pain in my elbows and delts. Maybe I'll try combining two of them.

Love your sig., BTW. So I guess those 'weird gay guys' aren't exculsive to my gym. lol.