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  1. #1
    Registered User hard2name's Avatar
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    need some guidance.

    Hi there, anyone with experience willing to help a noob out?

    So here's the thing, I signed up for the gym and plan on starting this Monday. So Ibought myself some whey , multi vitamins, fish oils, and creatine (pills) . Got a free order of vitamin d pills as well. So I I need to know what my calorie intake should be. I read the guide, I'm think I'm at 3000ish calories per day. Weighing around 170 lbs, having a very active job. (Lifting up boxes weighing up to 30lbs and walking all day.)

    So first question is: I'm planning to bulk up, so if my calorie intake is 3,000. Do I need to take a surplus? Or is the surplus already added into the 3000 daily calories I should be taking?

    What foods would be the best choices to consume during my bulk period? As of now, im on a budget so wouldn't want to spend too much.

    What are the best exercises I should be doing in the beginning ? I've benched and done a few exercises before, but I'm not too familiar with many other good exercises.

    I would really appreciate direct answers instead of links or flames.

    Thanks in advance for any help I may receive
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  2. #2
    Registered User Cdt_Richards's Avatar
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    Originally Posted by hard2name View Post
    Hi there, anyone with experience willing to help a noob out?

    So here's the thing, I signed up for the gym and plan on starting this Monday. So Ibought myself some whey , multi vitamins, fish oils, and creatine (pills) . Got a free order of vitamin d pills as well. So I I need to know what my calorie intake should be. I read the guide, I'm think I'm at 3000ish calories per day. Weighing around 170 lbs, having a very active job. (Lifting up boxes weighing up to 30lbs and walking all day.)

    So first question is: I'm planning to bulk up, so if my calorie intake is 3,000. Do I need to take a surplus? Or is the surplus already added into the 3000 daily calories I should be taking?

    What foods would be the best choices to consume during my bulk period? As of now, im on a budget so wouldn't want to spend too much.

    What are the best exercises I should be doing in the beginning ? I've benched and done a few exercises before, but I'm not too familiar with many other good exercises.

    I would really appreciate direct answers instead of links or flames.

    Thanks in advance for any help I may receive
    Even the 3000 isn't a good estimate. you need to base your starting diet off of YOUR metabolism now, not what a calculator says. What has your diet been like? Also, what kind of workouts are you doing?
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  3. #3
    Registered User Cdt_Richards's Avatar
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    As for the exercise portion, definitely focus on larger compound lifts like the bench, barbell rows, squats, and deadlifts. These movements incorporate the most muscle fibers possible, affect core strength and stability, and will help speed your gains. Use great form, lift decently heavy and with high intensity, and eat properly to recover. I am a fan of clean bulking myself, so things like sweet potatoes, brown rice, chicken breast, lean beef, oats and eggs. Also, get your veggies and fruits for your micronutrients, as well
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  4. #4
    Registered User hard2name's Avatar
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    Originally Posted by Cdt_Richards View Post
    Even the 3000 isn't a good estimate. you need to base your starting diet off of YOUR metabolism now, not what a calculator says. What has your diet been like? Also, what kind of workouts are you doing?
    Thanks, Ihave not started a diet yet. I was on a bad road. Eating anything that satisfied my stomach with taste. So yeah, bad bad diet, I'm a skinny fat person, so also lost on a good amount of exercise.

    So how can I calculate off my metabolism?
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  5. #5
    Registered User hard2name's Avatar
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    Originally Posted by Cdt_Richards View Post
    As for the exercise portion, definitely focus on larger compound lifts like the bench, barbell rows, squats, and deadlifts. These movements incorporate the most muscle fibers possible, affect core strength and stability, and will help speed your gains. Use great form, lift decently heavy and with high intensity, and eat properly to recover. I am a fan of clean bulking myself, so things like sweet potatoes, brown rice, chicken breast, lean beef, oats and eggs. Also, get your veggies and fruits for your micronutrients, as well
    Another question. Can you go during your whole bulk eating the same thing all day every day to receive my calories?

    Is it bad to go not get enough or too much fat / protein / carbs?


    Oh and would eating tuna with light mayo and corn be considered a healthy meal for clean bulking?
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  6. #6
    Registered User Cdt_Richards's Avatar
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    Originally Posted by hard2name View Post
    Another question. Can you go during your whole bulk eating the same thing all day every day to receive my calories?

    Is it bad to go not get enough or too much fat / protein / carbs?


    Oh and would eating tuna with light mayo and corn be considered a healthy meal for clean bulking?
    No, you can't get all your calories from the exact same meals every meal of every day. You need a variety of micronutrients as well as macros, and you will never gget what your body needs if you legit drink protein and eat pasta all day or whatever.
    Secondly yes, it's bad to have overly low/high level of any macronutritent. Balance is key my friend. Try like 1g/pound worth of protein, 25-30% calories total from fat, the remainder of you calories from carbs. Very basic approach, but good balance that way
    As for that type of a meal, go for it. Just don't eat it ALL DAY LONG
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  7. #7
    Registered User pcproffy's Avatar
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    If the OP is this confused then you either need to do more research or hire a trainer. The info is already out there so put in some work on your own.
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  8. #8
    Registered User Cdt_Richards's Avatar
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    If you have any more questions or need some guidence, shoot me a PM and we can get you rolling in the right direction
    "Pain is weakness leaving the body"
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  9. #9
    Registered User hard2name's Avatar
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    @pcproffy. I'm trying bro, I've only started doing research a few days ago.
    Already got down some of the basics, went and bought some foods ill be needing tomorrow, just need to start calculating every food ill be taking to match up with my macros and cal intake.
    Which sounds a little hard at the moment... anyways, they offered a personal trainer ( 50 mins a day for 3 days) 120$ or 210$, forgot which one.it was, but I'm sorta on a budget at the moment so that wasn't an option for me

    @richards, thanks for the help man, I appreciate it. And will do in case i get stuck on something.
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  10. #10
    community gym PT KyleAaron's Avatar
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    Sell all that supplement stuff, which is mostly useless rubbish, or useless to a newbie like yourself. Use the money to get some coaching on the basic lifts. Do not count calories, waste of time for you.

    There are a stack of programmes out there. Choose one and stick to it. Eat more fruit, more vegies, more meat and fish and dairy, and some starchy stuff to fill up. Then eat a bit more than what has filled you up, to give you the energy surplus to grow some muscle.

    It's not complicated, though people who want to sell you supplements and access to private forums and the like will try to convince you it's complicated.
    Elite coaching is about getting the last 5% out of a person's performance, personal training is about getting the first 50%.

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  11. #11
    Registered User Cdt_Richards's Avatar
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    Originally Posted by hard2name View Post
    @richards, thanks for the help man, I appreciate it. And will do in case i get stuck on something.
    Anytime man
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