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TheyCalisse
06-24-2013, 05:11 PM
Hello everyone.

I want to do a clean bulk for something like 10 weeks ,but I keep reading the stickies and looking at many posts to find what I need, without success. That's why I do a post about it, hoping some of you guys can help me.
I'm 138 pound, 5 feet 8 with something like 14% bf (not really sure) my macros are 2889,17 cal per day and 40% protein/30% carbs and 30% fat. I go to the gym 6 times a week and rest one day per week. My goal is to take 10 pound in 10 week (like 1 pound per week). So, my question is, do I need to look for other diet with something like 3000 cal per day and find one for each day or eating all the same meal everyday? Also, I'm a ectomorph (don't really know if that matter)

bambam601
06-24-2013, 05:28 PM
why are you only bulking for 10 weeks?
at 138 lbs, you probably need bulk for close to around 52 weeks rather than 10.
also the ratios and somatypes are useless, forget about them.
youre not an ectomorph, you just havent been eating enough calories in order to gain weight.

vimalancity
06-24-2013, 05:34 PM
Read the stickies again OP. Ignore macronutrient ratios, acquire macronutrient minimums (.82grams of protein/pound of bodyweight and .3-.4g of fat/pound of bodyweight) If you're not gaining according to your goals, (1 pound per week,) Up the calories by 10%-15% and reassess the following week.

TheyCalisse
06-24-2013, 05:38 PM
Read the stickies again OP. Ignore macronutrient ratios, acquire macronutrient minimums (.82grams of protein/pound of bodyweight and .3-.4g of fat/pound of bodyweight) If you're not gaining according to your goals, (1 pound per week,) Up the calories by 10%-15% and reassess the following week. Sound good mate, but what about the carbs?

cumminslifter
06-24-2013, 05:39 PM
Read the stickies again OP. Ignore macronutrient ratios, acquire macronutrient minimums (.82grams of protein/pound of bodyweight and .3-.4g of fat/pound of bodyweight) If you're not gaining according to your goals, (1 pound per week,) Up the calories by 10%-15% and reassess the following week.this^ you obviously didn't read the stickies

cumminslifter
06-24-2013, 05:40 PM
Sound good mate, but what about the carbs?read them stickies THEN come back with any questions

TheyCalisse
06-24-2013, 05:41 PM
why are you only bulking for 10 weeks?
at 138 lbs, you probably need bulk for close to around 52 weeks rather than 10.
also the ratios and somatypes are useless, forget about them.
youre not an ectomorph, you just havent been eating enough calories in order to gain weight. 52 weeks?? Damn! I'm looking for a lean 160 pound not a permabulk. Also, it my first bulk and I don't know enough in nutrition to doing this for a year.

TheyCalisse
06-24-2013, 05:42 PM
read them stickies THEN come back with any questions I read some of them, but English is not my birth language, so sometime it make them difficult to understand

cumminslifter
06-24-2013, 06:04 PM
52 weeks?? Damn! I'm looking for a lean 160 pound not a permabulk. Also, it my first bulk and I don't know enough in nutrition to doing this for a year.at your stats you need to bulk for awhile, longer than 10weeks

bambam601
06-24-2013, 06:54 PM
52 weeks?? Damn! I'm looking for a lean 160 pound not a permabulk. Also, it my first bulk and I don't know enough in nutrition to doing this for a year.

lol, when did a year translate into a permabulk?
bulking for a year, gaining about .5 lb/week would take you from 138 to 164 lbs with minimal fat gains.

KobiDC
06-24-2013, 07:39 PM
I read some of them, but English is not my birth language, so sometime it make them difficult to understand

Chuck the information into Google Translate and attempt to understand from there? :p

vimalancity
06-24-2013, 08:28 PM
lol, when did a year translate into a permabulk?
bulking for a year, gaining about .5 lb/week would take you from 138 to 164 lbs with minimal fat gains.

^This. That's what I'm doing now. A year long bulk ftw.

vimalancity
06-24-2013, 08:29 PM
Sound good mate, but what about the carbs?

Find out the required calories for you according to your goals, use the minimums as stated for proteins and fats. Calculate the total calories for proteins and fats needed for you. Use your required calories and subtract away the total calories for proteins and fat. Utilize the remaining calories for carbs.

For the record, proteins and carbs = 4 cals/g, fats= 9 cals/g.

cumminslifter
06-25-2013, 08:39 AM
^This. That's what I'm doing now. A year long bulk ftw.same here. been bulking since October
went from 125to 170 current

Dmstroker725
06-25-2013, 09:59 AM
eat big lift big...... Dont worry about all the % shat if you're bulking. bulk up then when you're where you want to be...CUT