first time bulking in 4 years...what do i do? (reps for help)

[Ted Nugent]

so i just started my first real bulk ever (tried it once 3-4 years ago, got fat, spent 1-2 years dieting like a idiot, sensible diet for about 1 year now, satisfied with my bodyfat now, time to bulk)...sorry just thought a quick background would be helpful.

anywayssss, i am familiar with the "bulk slow" because you cant force your body to gain more by eating more and that its wishful thinking to gain anything more than 2lbs of lean muscle a month. i have also read about the "g-flux" and "massive eating" theories which promote making sure you train like an animal and eat tons of of whole "clean" foods and letting your body do the rest and end up with a ton of muscle and minimal fat gains. the last thing i want to do is get fat during this bulk but im training extremely hard and dont want to undermine my progress by eating too little in the attempt to slow bulk.

i dont really have any experience with bulking so any input or helpful info you guys have will be greatly appreciated and repped!

[lauhpurush]

Some very basic tips to bulking ( everybody wil have different stuff to offer, I will contribute what i can)

1. Eat above maintenance.

Do not just start with 500 calories plus maintenance. Begin by increasing the calories little by little every week and observe the weight changes. For a rough estimate of your maintenance calories , use this online calculator:

http://www.freedieting.com/tools/calorie_calculator.htm

Lets say your maintenance is 2800 ..then start eating at 3000 for a week, then gradually increase the calories to 3300 ( target) in a few weeks...

No calculator can give you the accurate answer...this is a hit and trial method..


2. Aim for 0.5-1lb increase in body mass per week.

3. Try eating as clean as possible. Once in a while , u can definitely have your cheat days or cheat foods. Totally acceptable.

4. Focus more on compound exercises since they tend to hit you the best, be it bulking or cutting. They will keep your body fat well under control at the same time helping you build muscle. Train like a beast!! lift really heavy, aim for lesser number of reps, make it high intensity( should knock the wind outta you at the end of your workout )

5. Protein- 1-2gm/lb body weight, a lot of healthy fats ,EFA's ( 0.4-.5gm/lb body weight ) and rest be carbs...


good luck!!

[Ted Nugent]

Originally Posted by lauhpurush

Some very basic tips to bulking ( everybody wil have different stuff to offer, I will contribute what i can)

1. Eat above maintenance.

Do not just start with 500 calories plus maintenance. Begin by increasing the calories little by little every week and observe the weight changes. For a rough estimate of your maintenance calories , use this online calculator:

http://www.freedieting.com/tools/calorie_calculator.htm

Lets say your maintenance is 2800 ..then start eating at 3000 for a week, then gradually increase the calories to 3300 ( target) in a few weeks...

No calculator can give you the accurate answer...this is a hit and trial method..


2. Aim for 0.5-1lb increase in body mass per week.

3. Try eating as clean as possible. Once in a while , u can definitely have your cheat days or cheat foods. Totally acceptable.

4. Focus more on compound exercises since they tend to hit you the best, be it bulking or cutting. They will keep your body fat well under control at the same time helping you build muscle. Train like a beast!! lift really heavy, aim for lesser number of reps, make it high intensity( should knock the wind outta you at the end of your workout )

5. Protein- 1-2gm/lb body weight, a lot of healthy fats ,EFA's ( 0.4-.5gm/lb body weight ) and rest be carbs...


good luck!!

i appreciate the response, but i am fully set in the basic nutritional requirments of bulking and my training is spot on. my question was more of an open discussion to anyone who has either tried the "slow and steady version" or the "balls to the wall bulk the fuk up" version. i know with the unique hormonal nature of teens some have had success with just eating everything in sight and the polar opposite. i know genetics play a huge role, im just trying to see what you guys have tried and your experience/results with your chosen method!

[lauhpurush]

well if you are asking about experience, i have had my share of dirty bulking and trust me , it didn't turn out to be good...i was eating exactly at 500 above maintenance and within a span of 3 months, i developed a paunch, a double chin and lots of fat in my thighs area...i ate all kinds of food, pizzas, burgers, ice creams and that didnt happen in moderation at all..
of course I built muscle but it came at the expense of excessive fat...

this time i have begun bulking again but on a totally clean diet...and i couldnt have been more satisfied with my results right now...moreover, it gives me a good feeling eating clean and healthy...i can see minimal fat gain and i feel better

again it all depends on genetics, people might do well on a dirty bulk...but i personally didnt respond well to a 'eat anything on a bulk' diet..

people here dont approve of the terms, dirty and clean diet...but I do...coz I have experienced it personally ..might have been some other factors which made me gain so much fat during my previous bulking, but I would prefer staying away from it...

Edit: Bodybuilding demands a lifestyle of patience. Do not unnecessarily hasten through things to hinder your gains.

[Ted Nugent]

Originally Posted by lauhpurush

well if you are asking about experience, i have had my share of dirty bulking and trust me , it didn't turn out to be good...i was eating exactly at 500 above maintenance and within a span of 3 months, i developed a paunch, a double chin and lots of fat in my thighs area...i ate all kinds of food, pizzas, burgers, ice creams and that didnt happen in moderation at all..
of course I built muscle but it came at the expense of excessive fat...

this time i have begun bulking again but on a totally clean diet...and i couldnt have been more satisfied with my results right now...moreover, it gives me a good feeling eating clean and healthy...i can see minimal fat gain and i feel better

again it all depends on genetics, people might do well on a dirty bulk...but i personally didnt respond well to a 'eat anything on a bulk' diet..

people here dont approve of the terms, dirty and clean diet...but I do...coz I have experienced it personally ..might have been some other factors which made me gain so much fat during my previous bulking, but I would prefer staying away from it...

x2 on the bold, im the same way, i just prefer eating clean because i really enjoy basic/"clean" foods, i feel better, and im 100% positive my gym performance and physique are positively influenced by a clean diet. i have nothing against pizza/burgers/etc...i just stick to my diet and when the opppurtunity comes up to eat some yummy stuff i have zero guilt but for the bulk i will def be getting my calories from clean sources not snickers bars and ice cream.

[sunngodd]

balls to the wall version: I got fat. 'nuff said.


Slow version: Keep my cals pretty consistent Mon - Fri (workout and/or cardio days). More cals and carbs are eaten close to my workout (except for the Friday night cheat meal). On the weekends (rest days) I just eat when I'm hungry and use a little common sense about food choices and amounts. I generally eat less on my rest days. I put on fat easily, so I chose to raise cals slowly. I weigh myself on sunday morning before I eat or drink anything (and after I take a dump, if possible). If there is no weight gain for two weigh-ins, I add 200-250 cals a day for a week and stay there until I stop gaining again. This method works far better for me, because I simply have the ability to put down way too much food to go "balls to the wall."

[Ted Nugent]

Originally Posted by sunngodd

balls to the wall version: I got fat. 'nuff said.


Slow version: Keep my cals pretty consistent Mon - Fri (workout and/or cardio days). More cals and carbs are eaten close to my workout (except for the Friday night cheat meal). On the weekends (rest days) I just eat when I'm hungry and use a little common sense about food choices and amounts. I generally eat less on my rest days. I put on fat easily, so I chose to raise cals slowly. I weigh myself on sunday morning before I eat or drink anything (and after I take a dump, if possible). If there is no weight gain for two weigh-ins, I add 200-250 cals a day for a week and stay there until I stop gaining again. This method works far better for me, because I simply have the ability to put down way too much food to go "balls to the wall."

thats the same thing i was thinking. i know alot of people on here advocate eating until they cant eat anymore, but when you actually break it down its prob right around what i can comfrotably eat.

[sunngodd]

Originally Posted by Ted Nugent

thats the same thing i was thinking. i know alot of people on here advocate eating until they cant eat anymore, but when you actually break it down its prob right around what i can comfrotably eat.

Yeah, I was a newb and took advice meant for 16 year old 150 pound ectos and applied it to me. I failed.

[BiggJohn]

here is a good place to start =>

http://forum.bodybuilding.com/showth...o+bulking+diet

you might have to make some adaptations to fit your lifestyle better.

[KurtyJ99]

Originally Posted by Ted Nugent

so i just started my first real bulk ever (tried it once 3-4 years ago, got fat, spent 1-2 years dieting like a idiot, sensible diet for about 1 year now, satisfied with my bodyfat now, time to bulk)...sorry just thought a quick background would be helpful.

anywayssss, i am familiar with the "bulk slow" because you cant force your body to gain more by eating more and that its wishful thinking to gain anything more than 2lbs of lean muscle a month. i have also read about the "g-flux" and "massive eating" theories which promote making sure you train like an animal and eat tons of of whole "clean" foods and letting your body do the rest and end up with a ton of muscle and minimal fat gains. the last thing i want to do is get fat during this bulk but im training extremely hard and dont want to undermine my progress by eating too little in the attempt to slow bulk.

i dont really have any experience with bulking so any input or helpful info you guys have will be greatly appreciated and repped!

My 2 cents.

Eat what you diet on, with added carbs and of course more fats and protein.

Start at 20 to 40 grams of carbs per meal/10 fat/50 pro and look at yourself from there, if you wanna eat a bunch of junk and look like shyt, that's cool too but just beware, the fat you gain now the harder the next diet will be.

Eat clean as hell during the week, and weekends get your protein and fats in but eat whatever is a great way to keep yourself from getting fat.