I started out at around 240 and currently at 200ish. When i first started out i knew crap about nutriton and lost alot of fat and muscles. Im pretty sure that I need to bulk up again once i get to about 190-180.
I have no clue on where to bulk. I wish there was sticky for it.
Anyways there are some basic quesstions:
1) How long should I bulk for? 1 month or 2 months?
2) How much hould I be gaining a week?
3) how many calories over mantaince hould i be eating?
4) How much carbs should I be eating?
5) Also, for the Keto diet, is it better for cutting or bulking?
And how much cardio hould I be doing?
I know theres a search function, but what I found was to specific and not broad enough.
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Thread: how to bulk
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09-24-2009, 05:59 PM #1
how to bulk
NYPD cawk riding mods negged 10X for calling out the NYPD being racist.
im red and dont give a fuk....
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09-24-2009, 06:05 PM #2
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09-24-2009, 06:05 PM #3
- Join Date: Jan 2008
- Location: New Hampshire, United States
- Age: 36
- Posts: 7,460
- Rep Power: 15824
1) As long/short as you wish.
2) .5 - 1 lbs a week preferably (think the opposite of a cut)
3) 500 is the most common # thrown around, but it can be slightly lower or higher, depends how fast/slow you're gaining.
4) After protein/EFA's are met you can fill in the rest of your bulk calories with carbs/fats. I wouldn't say there's a magic number.
5) I've never done Keto, but I'd imagine it's easier to cut on, rather than bulking. I'm more of a fan of traditional eating (no offense to people who practice keto, I have nothing against anyone) but I like all 3 macro'sSheiko? My journey to 1,500+ @ 165
http://forum.bodybuilding.com/showthread.php?t=167881761
Keep On Getting Strong
Best Gym Lifts
475/315/610 @ 165
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09-24-2009, 06:08 PM #4Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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09-24-2009, 06:12 PM #5
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09-24-2009, 06:34 PM #6
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09-24-2009, 06:41 PM #7
Just eat more calories then your maintenance. But do it as clean as possible or else you'll just gain all that fat you started with. But yeah just eat more and more calories and protein. For how long it's up to you until you're happy. The cleaner you bulk the better the end results will come
bench 225x6
squat 320x5
dead 455x1
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09-24-2009, 07:00 PM #8
- Join Date: Jul 2009
- Location: Ottawa, Ontario, Canada
- Age: 31
- Posts: 2,525
- Rep Power: 323
1.Well, I'd bulk for 6-8 months and do it at a slow-moderate pace. Try and gain 0.5-0.8 lbs per week, to try and avoid fat gain.
2. Well, 1 lb/week is fine if you don't mind some cutting, but anything over 0.75ish lbs/week is likely to have some fat in there.
3. Most people aim for 500, take it as low as 250-400 if you want to avoid fat gain.
4. Try for 2-3x bodyweight in carbs.'viking EAT chains and sh*t chains!' - Svend Karlsen
Check my strength/mass log http://forum.bodybuilding.com/showthread.php?p=418213081#post418213081
Swoop by my Youtube channel for work out vids http://www.youtube.com/user/bkbrawla666
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