how to bulk

[jjstokes1]

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.

[xAlphax]

New message Emma.

[phal]

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.

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's

[determined4000]

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.

1. set a target weight not date
2. 1lb/week (slightly less as time goes on)
3. try 300 to begin, increase by 200 if you dont/stop gaining
4. Get 1g/lb protein, .5g/lb fat, and the rest can be carbs
5. Don't do keto

[xAlphax]

New message Emma.

Another one.

[xAlphax]

Whoa, I was not expecting that!

[Mickles]

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

[Street_Ryda]

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.

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.