Currently Bulking And Need Advice

[JakeyC UK]

hi, i have never really done weights or any fitness before, but now decided i want to get bulked so i am now into my 3rd week bulking and is going steady, i have so far put on 4kg i have a good schedule and am on Creatine and protein+carb shake, i want to know if there is anything to help gaining mass i am 5'11 and weight 154lbs
i wouldnt mind some other type of supplement but dont want to get into steroids. Thanks for your help
ps i am alos eating like a horse

[Vanchatron]

C'mon help the guy out.


HK

[JakeyC UK]

you got any answers you could help me with vanchatron????

[pu12en12g]

hi, i have never really done weights or any fitness before, but now decided i want to get bulked so i am now into my 3rd week bulking and is going steady, i have so far put on 4kg i have a good schedule and am on Creatine and protein+carb shake, i want to know if there is anything to help gaining mass i am 5'11 and weight 154lbs
i wouldnt mind some other type of supplement but dont want to get into steroids. Thanks for your help
ps i am alos eating like a horse

A few ideas:

Nutrition / Diet / Macros:

-Total daily calorie intake. This is what will make / break you
-Total daily calorie intake. This is what will make / break you
-Total daily calorie intake. This is what will make / break you

- It is NOT efficient to try and lose fat AND gain muscle at the same time
- It is NOT efficient to try and lose fat AND gain muscle at the same time
- It is NOT efficient to try and lose fat AND gain muscle at the same time

- BMR and nutrition calculator (click here)

- Total Daily Protein Intake (for best results I recommend AROUND 2g per lb of bodyweight)

- Fatloss basics. READ IT

- Foods (Good vs. Bad)

- Unified Theory of Nutrition - by Will Brink

- If there was ONE SINGLE KEY to the gains I made in the 1 1/2 years when I went from 175-225 (my best.. leanest gains), it is OATS / STEEL CUT OATS ! The emphasis here is that oats / steel cut oats are a INEXPENSIVE, HEALTHY, yet VERY CALORIE DENSE FOOD. I saw lean gains like I had never seen before. But NO THEY DON'T TASTE GOOD. YOU HAVE TO FORCE FEED THEM. This gets old fast. I added about 1 cup of oats to each protein shake.

When bulking (to gain lean muscle mass), I aim for:

- 1lb lean beef per day
- 1 Gallon Skim Milk per day
- Around 2000 cals per day from oats
- Lots of protein shakes (up to 8 per day)
- Lean chicken
- Lean turkey
- Lean beef / sloppy Joes (manwich)
- Hamburger Helper
- Lots of pasta
- Lots of tuna
- Potatoes
- Rice (Note: If you can afford it you can do things like boneless chicken breast, steaks etc.. etc..)
- Veggies (Fresh if possible)

When cutting (to lose fat):

- I eat many of the same foods above, but with a lower TOTAL DAILY CALORIE INTAKE

- I put a emphasis on PRE- and POST-workout nutrition, and the end result is that most of my calories are eaten before my afternoon workout. I have found this to be ideal (for me).

Fullness Factor Chart 1
Fullness Factor Chart 2






Supplements:

- Supplements / Companies to avoid

- SAVE $$$$$ ! ! STICK WITH THE BASICS ! ! )

Multivitamin
(Click here for a Multivitamin Comparison Chart)
10 lb bags of Optimum Whey Protein (This includes a great BCAA profile AND glutamine) (Note: I recommend Choc / Choc Mint only)
Creapure Creatine or Creatine Ethyl Ester HCL or Magnesium Creatine Chelate
Cold Pressed Flaxseed oil (and / or fishoil)

- Stay on creatine, there is no need to cycle it ! (cycling and loading are totally optional)

- Creatine timing (when / how to take it):

Science behind creatine timing
In depth look at creatine

- For best results, aim for AROUND 2g of total daily protein intake per lb of bodyweight EVERY SINGLE DAY ! !

Example:

Bodyweight: 200lbs
Total daily protein intake: 400g

Here is why:

Protein Prejudice
Protein intake studies
BCAA's / Leucine

Workout / Routine:

- I recommend a MAX-OT, 5x5, HST (or similar) routine with a EMPHASIS ON:

- Squatting / Leg pressing
- Deadlifts
- Barbell benchpress (Including flat / decline / incline)

- Both BB's and DB's for best results

- Concentrate more on measurements and less on bodyweight

- Weigh yourself once a week. Should gain (or lose) around 1lb per week (depending on goals).

- Concentrate on form first, in order to stay injury free

- Emphasize both range of motion, and mind-muscle connection

- With intensity, strength gains, and a proper bodybuilding diet, the size gains (or fatloss) will come

- Make sure and have a spotter when working out your major muscle groups, preferrably someone bigger than you

- Don't be scared of overtraining. Simply listen (pay attention) to your body, and ask more questions later if you think you are overtraining.





Cardio:

- If possible, do cardio at least 8 hours from when you lift weights

- If possible, do cardio in the AM after sleeping.

- No need to do cardio on a empty stomach, but many prefer to due to nausea

- Jumping rope is a very efficient form of cardio

- Sprinting is a very efficient form of cardio

- HIIT (High Intensity Interval Training) is a efficient form of cardio






Recovery (A.K.A GROWTH !):

- With proper intensity MUST COME PROPER RECOVERY !

- Make sure and get enough protein right before you go to sleep.

- Make sure and get enough protein/carbs right when you wake up

- Make sure and get enough deep, quality sleep (Not getting enough quality sleep is the #1 newbie mistake. You should aim for at least 8 QUALITY hours of sleep per night):

http://www.johnberardi.com/articles/...sleep_1_pr.htm
http://www.johnberardi.com/articles/...sleep_2_pr.htm

- Make sure and get enough protein / calories on off days (This is when your body will be recovering) It is important to be consistent !

- Make sure and get proper pre and post-workout nutrition:

Carbs pre and post workout.
Protein pre and post workout.
Creatine pre and post workout:
Pre, During, & Postworkout Nutrition (Click here)

H20 / Cell volumization:

- Make sure and drink enough water throughout the day (This is CRITICAL ! !) I drink about 1 liter per hour. (Keep in mind I am currently over 240lbs so you may not need this much) Click here to read about why this is SO IMPORTANT:

H2O / Cell Volumization... the ultimate supplement
Stretch Mark Mass !
The role of cellular hydration in the regulation of cell function
In depth look at creatine

Other Resources:
Rules, Information, and "Best Of" Threads Index
The BB.COM Bible - By BIGNBUFF
MCWTRAINER's SUPPLEMENT THREADS
ESSENTIAL Supplements - By Ironpimper
Mind and Muscle - Strengthen your connection







Good luck !
If you have read this post and ALL the links provided and you still have a question or concern.. please E-Mail me and I'll get back to you as soon as possible:

pt@controlledlabs.com

Disclaimer: The above post is IN MY OPINION, or IN MY EXPERIENCE, unless otherwise noted.

[HEADSH0T]

pureenergy, beautiful post.

[tonutzda2@veriz]

it clean foods like chicken,beef,tuna fish shell fish ,beans, veggies and oatmeal eat 6 times a day and keep your calories consistant.don't yoyo if you can do this.
monitor your weight each week to see if you are gaining and try to gain a 1lbs a week.



supps multi vita
whey protein powder
ollve oil , flax oil all good stuff

creatine you should use after a bit of time of working out in my opinion but i guess it will be ok.

supps will not make you big but food will.

[JakeyC UK]

cheers guys!!!! i was kind of referring to supplements wise as i have a body builder mate who has done me a diet already, but he doesnt know much about the supps as he has been on the same ones since he started

[Bombers]

protein, multi-vitamin, and fish oil. Creatine is optional.

[pu12en12g]

pureenergy, beautiful post.

Thanks man

[Vanchatron]

cheers guys!!!! i was kind of referring to supplements wise as i have a body builder mate who has done me a diet already, but he doesnt know much about the supps as he has been on the same ones since he started

Who might that be eh?

Mate, I am the BIGGEST on the forum. Everyone else are losers.


HK