First attempt at bulking, any tips?

[Ambarlyg]

So this is my first time bulking. The past few years I was always eating at a deficit. I recently had my third baby 2 months ago and I stay pretty lean, but lost a good amount of muscle, so i thought I'd giving bulking a try.build a decent amount of muscle then cut and lose the rest of the baby weight/fat. Any tips on not gaining more fat and what helps with bloating of so much food? Its becoming discouraging.

[PeachCreme]

Biggest piece of advice would be take your time. Up your calories slowly and if you feel like the weight is piling on then cut back a little. Especially because you have been a deficit for so long, it will take your body a while to adjust to higher calories. It takes ages to grow some decent muscle, like I bulked for 9 or 10 months there and I'm glad I really waited it out because the results are worth it.

Also don't freak out when your clothes start to feel a bit tight, it does kinda suck a little and there will be days when you feel "fat" but just remember it's all part of the process and there'll be plenty of time later to lean out again!

Use the extra calories towards working really hard in the gym, enjoy the strength gains and good luck!

[Partyrocking]

To give specific advice, it would help to know a bit more about you, like how tall you are, what your routine looks like, what your diet looks like e.g. your macros.

For now, I can link some guides I have written that may be helpful. I would start with nutrition and training and put off possible supplementation until you are consistent with both (except for health supplements. They can be beneficial whether or not you're training).

Nutrition Guide

Nutrition Timing Guide

Supplement Guide

[AshbyCeleste]

I'm on my first bulk right now, and I strongly recommend embracing how freeing this is. Embrace all the positive aspects. It's AWESOME making PR's frequently. And frankly I feel awesome, not tired and hungry all the time. Another major perk for us moms--I have so much more energy to play with my kid now!

I told myself--I can spin my wheels for years not making gains in the weight room, OR I can spend a year of my life embracing a little extra fat and maximizing my gains. When I think about that it seems worth it. It's just a year or so, and I know I can lose any extra fat. Weight loss is not magic, we can always lose the weight. We can also stop anytime if we want to.

[Ambarlyg]

I'm 5'6. Eating 2050 calories . dairy free, gluten free diet. Mostly fruit , sweet potatoe ,oatmeal and brown rice for carbs and loads of veggies, lean protein like chicken turkey and fish, and avocado, hemp and coconut oil for fats. And I fast every night for 14 hours, breakfast after working out.
My macros are 128p 57f 250c
Routine-
Mon-chest, shoulders, triceps
Tuesday-back,biceps,abs
Wed- lower body
Thursday-cardio
Friday-back,biceps, abs
Sat-lower body
Sun-rest day

[Ambarlyg]

I'm on my first bulk right now, and I strongly recommend embracing how freeing this is. Embrace all the positive aspects. It's AWESOME making PR's frequently. And frankly I feel awesome, not tired and hungry all the time. Another major perk for us moms--I have so much more energy to play with my kid now!

I told myself--I can spin my wheels for years not making gains in the weight room, OR I can spend a year of my life embracing a little extra fat and maximizing my gains. When I think about that it seems worth it. It's just a year or so, and I know I can lose any extra fat. Weight loss is not magic, we can always lose the weight. We can also stop anytime if we want to.

I agree on having more energy, that's definitely a plus, but I'm always full and feel so sloppy and bloated.

[Ambarlyg]

I'm 5'6. Eating 2050 calories . dairy free, gluten free diet. Mostly fruit , sweet potatoe ,oatmeal and brown rice for carbs and loads of veggies, lean protein like chicken turkey and fish, and avocado, hemp and coconut oil for fats. And I fast every night for 14 hours, breakfast after working out.
My macros are 128p 57f 250c
Routine-
Mon-chest, shoulders, triceps
Tuesday-back,biceps,abs
Wed- lower body
Thursday-cardio
Friday-back,biceps, abs
Sat-lower body
Sun-rest day

Correction 230 carbs

[LunaLifts]

I'm 5'6. Eating 2050 calories . dairy free, gluten free diet. Mostly fruit , sweet potatoe ,oatmeal and brown rice for carbs and loads of veggies, lean protein like chicken turkey and fish, and avocado, hemp and coconut oil for fats. And I fast every night for 14 hours, breakfast after working out.
My macros are 128p 57f 250c
Routine-
Mon-chest, shoulders, triceps
Tuesday-back,biceps,abs
Wed- lower body
Thursday-cardio
Friday-back,biceps, abs
Sat-lower body
Sun-rest day

That's more of a split than you need unless you already have a good muscle base/been lifting for a few years. You'd probably benefit more with one of the recommended programs in the starter thread that have you working your full body 3x a week. All Pro's, Feirce Five, Strong Curves (if you want a more glute-focused program), etc.

[Ambarlyg]

That's more of a split than you need unless you already have a good muscle base/been lifting for a few years. You'd probably benefit more with one of the recommended programs in the starter thread that have you working your full body 3x a week. All Pro's, Feirce Five, Strong Curves (if you want a more glute-focused program), etc.

I have been lifting for 3 1/2 yrs , gained some muscle but I'm looking to gain more now that Im getting back into it

[kimm4]

I agree on having more energy, that's definitely a plus, but I'm always full and feel so sloppy and bloated.

The feeling of being full and the bloating normally passes once the body adjusts to the new intake. If anything you might find yourself getting more hungry. No foods need to be off limits so use a wide variety of foods you enjoy. Aim for a gain of around 1 lb a month and I think you'll be comfortable with that.

I finished up a year bulk this past Jan and everything went fine. I had stronger workouts, better recovery, better rest, etc...It felt really good to get in some extra calories for a change.

Trust the process and you'll do fine.