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!
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Thread: First Bulking Diet for Mesomorph
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08-01-2011, 09:29 PM #1
First Bulking Diet for Mesomorph
Last edited by Wolfe5989; 08-01-2011 at 09:44 PM.
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08-01-2011, 09:32 PM #2
1. ****totypes 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.htmlIIFYM - not even once.
www.AlanAragon.com
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08-01-2011, 09:40 PM #3
you cant use 450g protein
5-10lbs is more realisticFounder 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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08-01-2011, 09:44 PM #4
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08-01-2011, 09:45 PM #5
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08-01-2011, 09:45 PM #6
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.....www.xccellence.com
FKK.....We don't play
Getting big: http://forum.bodybuilding.com/showthread.php?t=136802401
- Alan Aragon www.alanaragon.com
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08-01-2011, 10:01 PM #7
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08-01-2011, 10:03 PM #8
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08-01-2011, 10:14 PM #9Founder 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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08-01-2011, 10:14 PM #10
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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08-01-2011, 10:17 PM #11
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.www.xccellence.com
FKK.....We don't play
Getting big: http://forum.bodybuilding.com/showthread.php?t=136802401
- Alan Aragon www.alanaragon.com
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08-01-2011, 10:22 PM #12
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08-01-2011, 10:28 PM #13Founder 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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08-01-2011, 10:29 PM #14Founder 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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08-01-2011, 10:39 PM #15
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08-01-2011, 10:47 PM #16
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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08-01-2011, 10:56 PM #17
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.www.xccellence.com
FKK.....We don't play
Getting big: http://forum.bodybuilding.com/showthread.php?t=136802401
- Alan Aragon www.alanaragon.com
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