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Tclinton37
08-06-2013, 10:53 AM
I just started bulking yesterday to gain weight and muscle. Will you only gain weight (fat), or can you gain muscle in the process? Or do you only see muscle when you cut? I'm so confused! By the way, I lift 4-5 days a week, and cardio 2-3. thanks

lee__d
08-06-2013, 10:56 AM
I know I could prob just post this in every thread, but this series is great for the beginner:


Part one
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Part two
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Part 3:

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Part 4:

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Part 5:
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Part 6 (final):
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All credit to 3DMJ and Eric Helms


To answer your original question, you have to eat enough calories to put yourself in an energy surplus (and aim to gain 2-3lb monthly). Then you supplement that diet with an intelligent workout plan like this one: http://forum.bodybuilding.com/showthread.php?t=155009423 in order to make sure most of the weight you gain is muscle (you will never solely gain muscle)

And you can check this out for some form information: http://forum.bodybuilding.com/showthread.php?t=118920551

PaulG
08-06-2013, 11:00 AM
Yes, you should be gaining muscle during bulking. If you're not, you need to step it up. You're bulking wrong if you just gain fat.

Tclinton37
08-06-2013, 11:14 AM
Thanks guys! I'm 40 yr old female, 5'7, 121 lbs. My maintenance is 2038. I started yesterday with 100 surplus. I was told to start slow. How much should I surplus to see a change?

WormyJackal
08-06-2013, 11:18 AM
Thanks guys! I'm 40 yr old female, 5'7, 121 lbs. My maintenance is 2038. I started yesterday with 100 surplus. I was told to start slow. How much should I surplus to see a change?

Some people are different but I would start out with a 200 surplus for a while, you may need to go up more. I'm only 5'7 and my maitenence is around 2500-2600 cals. But to move up any in weight I have to bump my cals up to 3200

lee__d
08-06-2013, 11:26 AM
Cut the 2-3lb per month target in half since you are female.