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  1. #1
    Registered User Wolfe5989's Avatar
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    First Bulking Diet for Mesomorph

    Hello all,

    I'm starting a bulking diet probably within the next 2 weeks and had a couple of questions. First of all my stats are 5'9 199 pounds 10% bodyfat 22 years old. I would like to do a 3-4 month bulk and peak around 215-220 and i've never done this before and have never been that big before. I want to maintain my bf percentage or just increase it slightly. I'm going to do a clean bulk and know the right things to eat and aiming for around 4,500-5,000 calories with in the ballpark of 450-500g carbs, 350-400g protein, 90-110 grams of fat per day. My questions are basically how much weight should i be gaining per week without adding excess body fat. .5 pounds? 1 pound? 1.5 pounds? Is my calorie intake pretty spot on? My workouts are pretty intense and feel like if im in the 3k-4k calorie range i will only maintain my weight. I consider my body type to be mesomorphic because i am lean and muscular can add and drop weight very easily. I also plan on adding creatine to my stack as well on this bulking phase. Any critique and answers to the above questions would be greatly appreciated, thanks!
    Last edited by Wolfe5989; 08-01-2011 at 09:44 PM.
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  2. #2
    Will lift for food. HunterCML's Avatar
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    1. Somatotypes don't exist.
    2. If you're a natty individual, 15-20 pounds in 3-4 months while maintaining your BF% is out of the realm of possibility.
    3. Go here: http://www.bodyrecomposition.com/mus...potential.html
    IIFYM - not even once.

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  3. #3
    LIVING determined4000's Avatar
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    you cant use 450g protein
    5-10lbs is more realistic
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  4. #4
    Registered User Wolfe5989's Avatar
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    that should have said 350-400**
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  5. #5
    ♚ Elected V.P. - R/P ♚ sawoobley's Avatar
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    Originally Posted by Wolfe5989 View Post
    Hello all,

    I'm starting a bulking diet probably within the next 2 weeks and had a couple of questions. First of all my stats are 5'9 199 pounds 10% bodyfat 22 years old. I would like to do a 3-4 month bulk and peak around 215-220 and i've never done this before and have never been that big before. I want to maintain my bf percentage or just increase it slightly. I'm going to do a clean bulk and know the right things to eat and aiming for around 4,500-5,000 calories with in the ballpark of 450-500g carbs, 350-450g protein, 90-110 grams of fat per day. My questions are basically how much weight should i be gaining per week without adding excess body fat. .5 pounds? 1 pound? 1.5 pounds? Is my calorie intake pretty spot on? My workouts are pretty intense and feel like if im in the 3k-4k calorie range i will only maintain my weight. I consider my body type to be mesomorphic because i am lean and muscular can add and drop weight very easily. I also plan on adding creatine to my stack as well on this bulking phase. Any critique and answers to the above questions would be greatly appreciated, thanks!
    -Mesomorph? Are you a (mesomorphing) power ranger?

    -2lbs per month max (on average)!

    -Adjust your diet as necessary
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  6. #6
    Not banned afterall MarkVI's Avatar
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    Originally Posted by Wolfe5989 View Post
    Hello all,

    I'm starting a bulking diet probably within the next 2 weeks and had a couple of questions. First of all my stats are 5'9 199 pounds 10% bodyfat 22 years old. I would like to do a 3-4 month bulk and peak around 215-220 and i've never done this before and have never been that big before. I want to maintain my bf percentage or just increase it slightly. I'm going to do a clean bulk and know the right things to eat and aiming for around 4,500-5,000 calories with in the ballpark of 450-500g carbs, 350-450g protein, 90-110 grams of fat per day. My questions are basically how much weight should i be gaining per week without adding excess body fat. .5 pounds? 1 pound? 1.5 pounds? Is my calorie intake pretty spot on? My workouts are pretty intense and feel like if im in the 3k-4k calorie range i will only maintain my weight. I consider my body type to be mesomorphic because i am lean and muscular can add and drop weight very easily. I also plan on adding creatine to my stack as well on this bulking phase. Any critique and answers to the above questions would be greatly appreciated, thanks!
    TBH based on your avatar I wouldn't take the advice from anyone here besides maybe Manu. buuuut, if you want my .02 cents. --

    .5lb a week is going to be great. Your macros look fine, many people do better with less protein and more fat/carbs - it's all individual so see how you like it. Don't set a weight goal, go by the mirror and use the scale as a reference, focus on getting stronger.....
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  7. #7
    ♚ Elected V.P. - R/P ♚ sawoobley's Avatar
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    Originally Posted by MarkVI View Post
    TBH based on your avatar I wouldn't take the advice from anyone here besides maybe Manu. buuuut, if you want my .02 cents. --
    Because you have to be more buff than the guy you give advice too?
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  8. #8
    Not banned afterall MarkVI's Avatar
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    Originally Posted by sawoobley View Post
    Because you have to be more buff than the guy you give advice too?
    Missed the point -- are you going to take advice on how to bulk from someone a lot smaller than you when what you've been doing is obviously working??
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  9. #9
    LIVING determined4000's Avatar
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    Originally Posted by MarkVI View Post
    Missed the point -- are you going to take advice on how to bulk from someone a lot smaller than you when what you've been doing is obviously working??
    phil jackson was never the player MJ or Kobe were
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  10. #10
    ♚ Elected V.P. - R/P ♚ sawoobley's Avatar
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    Originally Posted by MarkVI View Post
    Missed the point -- are you going to take advice on how to bulk from someone a lot smaller than you when what you've been doing is obviously working??
    Sure I would! OP was planning on bulking up 15-20lbs in 3-4 months which is way too fast and Hunter gave him great advice. OP obviously does not have everything figured out despite having a good physique.

    I'd take advice from this guy any day and he isn't ripped.





    I'd take advice from Alan and he is only kind of ripped (inb4strongrepbeg). Kimbo doesn't seem to have a problem with it.
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  11. #11
    Not banned afterall MarkVI's Avatar
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    Originally Posted by determined4000 View Post
    phil jackson was never the player MJ or Kobe were
    Originally Posted by sawoobley View Post
    Sure I would! OP was planning on bulking up 15-20lbs in 3-4 months which is way too fast and Hunter gave him great advice. OP obviously does not have everything figured out despite having a good physique.

    I'd take advice from this guy any day and he isn't ripped.


    I'd take advice from Alan and he is only kind of ripped (inb4strongrepbeg). Kimbo doesn't seem to have a problem with it.

    Both of these are examples of someone who has authority on the subject. Lyle is one of my favorites and you bet I listen to him and soak up what he has to say.....My point in the post was not to disregard someone smaller than you but if what you are doing is working, don't try and change it based on someone's advice who hasn't taken their physique much further than yourself.

    Make sense? Also, from the OP you get the sense that adding weight in the calorie range specified isn't exactly easy for him...so try as he may, he's not going to add on 15-20 in 4 months. besides, 15 lbs in 4 months won't look bad.


    And Alan's not small.
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  12. #12
    [300 Spartan Royal King] BlackHeart.au's Avatar
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    400gm of Protein?

    It seems most people take in unnecessary protein calories, and not enough fats. Eg : when people burn calories while exercising don't add extra fat calories.

    Just sayin.
    keep rep trading out of your sig
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  13. #13
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    Originally Posted by MarkVI View Post
    Both of these are examples of someone who has authority on the subject. Lyle is one of my favorites and you bet I listen to him and soak up what he has to say.....My point in the post was not to disregard someone smaller than you but if what you are doing is working, don't try and change it based on someone's advice who hasn't taken their physique much further than yourself.

    Make sense?
    not really
    OP clearly has a lot to learn if he thought he could put on 20lbs cleanly in 3-4 months
    make sense? lol
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  14. #14
    LIVING determined4000's Avatar
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    Originally Posted by BlackHeart.au View Post
    Eg : when people burn calories while exercising don't add extra fat calories.
    wut?
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  15. #15
    Not banned afterall MarkVI's Avatar
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    Originally Posted by determined4000 View Post
    not really
    OP clearly has a lot to learn if he thought he could put on 20lbs cleanly in 3-4 months
    make sense? lol
    You have no idea what it takes to get to the OP's size, he does. He has a system that works obviously...why break something that's not broken by trying and putting on a bunch of rules unnecessary guidelines. Building muscle is simple, it's just not easy
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    ♚ Elected V.P. - R/P ♚ sawoobley's Avatar
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    Originally Posted by Wolfe5989 View Post
    Hello all,

    I'm starting a bulking diet probably within the next 2 weeks and had a couple of questions. First of all my stats are 5'9 199 pounds 10% bodyfat 22 years old. I would like to do a 3-4 month bulk and peak around 215-220 and i've never done this before and have never been that big before. I want to maintain my bf percentage or just increase it slightly. I'm going to do a clean bulk and know the right things to eat and aiming for around 4,500-5,000 calories with in the ballpark of 450-500g carbs, 350-400g protein, 90-110 grams of fat per day. My questions are basically how much weight should i be gaining per week without adding excess body fat. .5 pounds? 1 pound? 1.5 pounds? Is my calorie intake pretty spot on? My workouts are pretty intense and feel like if im in the 3k-4k calorie range i will only maintain my weight. I consider my body type to be mesomorphic because i am lean and muscular can add and drop weight very easily. I also plan on adding creatine to my stack as well on this bulking phase. Any critique and answers to the above questions would be greatly appreciated, thanks!
    Originally Posted by MarkVI View Post
    Both of these are examples of someone who has authority on the subject. Lyle is one of my favorites and you bet I listen to him and soak up what he has to say.....My point in the post was not to disregard someone smaller than you but if what you are doing is working, don't try and change it based on someone's advice who hasn't taken their physique much further than yourself.

    Make sense? Also, from the OP you get the sense that adding weight in the calorie range specified isn't exactly easy for him...so try as he may, he's not going to add on 15-20 in 4 months. besides, 15 lbs in 4 months won't look bad.

    And Alan's not small.
    1) OP wants to do a clean bulk and minimize his fat gains and thinks that equates to 5lbs of weight gain per month. Incorrect. Perhaps he will not actually gain 15-20 lbs in 4 months but the fact that he is even trying sends up a red flag.
    2) Lyle and Alan are authorities on the subject but what makes them authorities? Degrees? Their knowledge? There are quite a few members of the forum who have been around for a while who have backgrounds in the sciences or at least read a lot of Alan, Lyle, Mark, etc work and have built themselves up a strong knowledge base that you will not find in many other places.
    3) How many bros have come here with great physiques but who have many, many misconceptions about nutrition and how they achieved their results. Some people have great genetics, work ethic and adhere to the basics (lift heavy) and/or nutrition (eat a lot of protein) as well as their broscience.
    4) I never said Alan was small. I said he was kind of ripped.
    5) Physique does not equate to nutritional or training knowledge, although experience can help a lot with training.
    6) 15lbs in 4 months may not look bad on him but it will add several extra weeks of cutting to get the extra fat gains off.
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  17. #17
    Not banned afterall MarkVI's Avatar
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    Originally Posted by sawoobley View Post
    1) OP wants to do a clean bulk and minimize his fat gains and thinks that equates to 5lbs of weight gain per month. Incorrect. Perhaps he will not actually gain 15-20 lbs in 4 months but the fact that he is even trying sends up a red flag.
    2) Lyle and Alan are authorities on the subject but what makes them authorities? Degrees? Their knowledge? There are quite a few members of the forum who have been around for a while who have backgrounds in the sciences or at least read a lot of Alan, Lyle, Mark, etc work and have built themselves up a strong knowledge base that you will not find in many other places.
    3) How many bros have come here with great physiques but who have many, many misconceptions about nutrition and how they achieved their results. Some people have great genetics, work ethic and adhere to the basics (lift heavy) and/or nutrition (eat a lot of protein) as well as their broscience.
    4) I never said Alan was small. I said he was kind of ripped.
    5) Physique does not equate to nutritional or training knowledge, although experience can help a lot with training.
    6) 15lbs in 4 months may not look bad on him but it will add several extra weeks of cutting to get the extra fat gains off.

    I don't disagree with any of that.

    My point is that building a quality physique is hard, and regardless of how you come to figure out a system for doing that, stick to that system until it stops working....and when it stops working, THEN take some advice, but until then there's really no point.

    I'll respond to some points

    2.) Their knowledge and results with clients, just like the phil jackson example and the various trainers of elite athletes
    3.) what's the issue though, as long as they don't push their broscience on anyone else....
    4.) I know, I was adding to the Alan nut hugging
    6.) Don't think OP is a bodybuilder so maybe it won't.
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