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  1. #1
    Registered User Simste's Avatar
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    What is your bulking plan like?

    I've been bulking for a bit, been eating the same **** for I dont know how long. Currently looking for some ideas on what I can eat. Trying to reach 3100 calories per day and 1g protein per lbs (175).
    I can eat anything, as long as its simple to make
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  2. #2
    A-Team Black_Label's Avatar
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    same healthy food as cutting, but more of it
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    What I usually have on rotation because they're easy to make:

    + Chicken breast (or trimmed skinless boneless thighs) marinaded different ways: miso + honey, sriracha + soy sauce, bbq sauce + lemon, etc.
    + Shrimp: just pan seared
    + Salmon: can usually do the same marinades as chicken but tastes completely different.
    + Mahi mahi: usually just cajun seasoning and pan seared.
    + Sweet potatoes and yams, nuke it in the microwave or oven.
    + Boil a big batch of pasta and just toss spinach tomatoes garlic + protein source in with some pasta for a quick stir fry.
    + Any stir fry, veggies + ground beef/sliced sirloin/ground turkey/sliced chicken breast.
    + Veggies: kale salad (kale, garbanzo beans, quinoa, tomatoes, and honey mustard dressing with a little feta on top), black beans quinoa salad (black beans, quinoa, bell peppers, tomatoes, cilantro, balsamic vinaigrette), roasted veggies are good too for a warm salad.

    Recently since it's colder, I use my instant pot for things like barbacoa too!
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    Her Johnny on the Spot MmmWatermelon's Avatar
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    Whole jars of peanut butter
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    Registered User unplugged's Avatar
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    Originally Posted by Black_Label View Post
    same healthy food as cutting, but more of it
    This. Also how are you looking for ideas on WHAT to eat? As if there isn't many choices out there lol. Cummon man this isn't hard. Not to be rude but if you honestly can't think of or find things to eat to hit your macros then there is something seriously wrong. Your diet shouldn't be a chore or boring so if you are tired of what you are eating now then change it up man!
    The Deadlift is the ultimate fight of you VS the bar.

    you can't half rep a deadlift.
    you can't bounce a deadlift.
    you can't arch to get an easier deadlift.
    you won't have a spotter to help the hard part of a deadlift.

    there's just you, some heavy ass weight, and your b!tch ass having to pick it up.
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  6. #6
    🅾🅼🅴🅶🅰 🆆🅴🅰🅿🅾🅽 EjnarKolinkar's Avatar
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    I'm a fan of PB&J or hamburgers.
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  7. #7
    Caffeine and Protein okayest's Avatar
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    Cutting plan but with way more carbs and a little more fat.
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  8. #8
    Registered User ErikTheElectric's Avatar
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    The same as my "cutting plan" just more food.
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  9. #9
    Registered User Simste's Avatar
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    Originally Posted by unplugged View Post
    This. Also how are you looking for ideas on WHAT to eat? As if there isn't many choices out there lol. Cummon man this isn't hard. Not to be rude but if you honestly can't think of or find things to eat to hit your macros then there is something seriously wrong. Your diet shouldn't be a chore or boring so if you are tired of what you are eating now then change it up man!
    I just dont have an imagination, thats why lol.
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  10. #10
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    1. 500 kcal/day surplus to start off with. Ecto or mesomorphs can probably up this a bit and not put on much fat. Endomorphs need to stay around this surplus or they'll get chubby. But, every one is different; I have friends who have needed a 2000+ kcal/day surplus to gain weight.

    2. 1 gram of protein/pound of body weight. This comes from whole foods with the exception of a post-work out whey shake with with around 50 grams of protein and a tbsp of peanut butter.

    3. As many servings of cruciferous veggies as I can get my hands on. They're chalked full of nutrients and also block the conversion of testosterone to estrogen which obviously helps gain muscle mass.

    4. I don't drink my calories (energy drinks, sports drinks, etc..). They're filled with empty, useless calories.

    5. As long as I hit these four stipulations, I make food choices that keep my blood sugar steady throughout the day and help give me solid workouts. I feel my best when my carbs are higher while taking in a reasonable number of healthy fats. I also try to eat one meal each day that contains lean beef or dark meat chicken of some kind as cholesterol is the foundation of ALL hormones.

    For me, 3/4 of the battle is the caloric intake and 1/4 of it is food choices. Now, by "food choices" I am talking about taking in fattier cuts of meat, whole eggs, bread, pasta, peanut butter, a little cheese (etc) over a "cleaner" variety of food. I'm NOT talking about eating junk food and useless calories because "I'm bulking".
    "The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." -Henry Rollins
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  11. #11
    My pronouns are bro/brah Tommy W.'s Avatar
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    Slightly over maintenance with protein throughout the day. No Intermittent Fasting when adding muscle.

    Slightly over maintenance as in a few more carbs.
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  12. #12
    Registered User unplugged's Avatar
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    Originally Posted by Tommy W. View Post
    Slightly over maintenance with protein throughout the day. No Intermittent Fasting when adding muscle.

    Slightly over maintenance as in a few more carbs.
    Well technically you CAN do IF while trying to add lbm but hell I don't see why anyone would. Trying to get the calories needed for growth in your "feeding window" would leave most people feeling bloated and real ****ty lols
    The Deadlift is the ultimate fight of you VS the bar.

    you can't half rep a deadlift.
    you can't bounce a deadlift.
    you can't arch to get an easier deadlift.
    you won't have a spotter to help the hard part of a deadlift.

    there's just you, some heavy ass weight, and your b!tch ass having to pick it up.
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  13. #13
    Registered User unplugged's Avatar
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    Originally Posted by mdonnelly80 View Post
    1. 500 kcal/day surplus to start off with. Ecto or mesomorphs can probably up this a bit and not put on much fat. Endomorphs need to stay around this surplus or they'll get chubby. But, every one is different; I have friends who have needed a 2000+ kcal/day surplus to gain weight.

    2. 1 gram of protein/pound of body weight. This comes from whole foods with the exception of a post-work out whey shake with with around 50 grams of protein and a tbsp of peanut butter.

    3. As many servings of cruciferous veggies as I can get my hands on. They're chalked full of nutrients and also block the conversion of testosterone to estrogen which obviously helps gain muscle mass.

    4. I don't drink my calories (energy drinks, sports drinks, etc..). They're filled with empty, useless calories.

    5. As long as I hit these four stipulations, I make food choices that keep my blood sugar steady throughout the day and help give me solid workouts. I feel my best when my carbs are higher while taking in a reasonable number of healthy fats. I also try to eat one meal each day that contains lean beef or dark meat chicken of some kind as cholesterol is the foundation of ALL hormones.

    For me, 3/4 of the battle is the caloric intake and 1/4 of it is food choices. Now, by "food choices" I am talking about taking in fattier cuts of meat, whole eggs, bread, pasta, peanut butter, a little cheese (etc) over a "cleaner" variety of food. I'm NOT talking about eating junk food and useless calories because "I'm bulking".
    Oh cummon man please enough of this bs. I agree different people need different amounts of calories but this isn't due to body types
    The Deadlift is the ultimate fight of you VS the bar.

    you can't half rep a deadlift.
    you can't bounce a deadlift.
    you can't arch to get an easier deadlift.
    you won't have a spotter to help the hard part of a deadlift.

    there's just you, some heavy ass weight, and your b!tch ass having to pick it up.
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  14. #14
    Don't Rattle My Cage DrunkenMoron's Avatar
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    Ha !!

    When I'm bulking I'm on that see food eat food diet...

    In my house you stop to count calories and breakfast, lunch and dinner is over..
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    Originally Posted by mdonnelly80 View Post
    1. 500 kcal/day surplus to start off with. Ecto or mesomorphs can probably up this a bit and not put on much fat. Endomorphs need to stay around this surplus or they'll get chubby. But, every one is different; I have friends who have needed a 2000+ kcal/day surplus to gain weight.

    2. 1 gram of protein/pound of body weight. This comes from whole foods with the exception of a post-work out whey shake with with around 50 grams of protein and a tbsp of peanut butter.

    3. As many servings of cruciferous veggies as I can get my hands on. They're chalked full of nutrients and also block the conversion of testosterone to estrogen which obviously helps gain muscle mass.

    4. I don't drink my calories (energy drinks, sports drinks, etc..). They're filled with empty, useless calories.

    5. As long as I hit these four stipulations, I make food choices that keep my blood sugar steady throughout the day and help give me solid workouts. I feel my best when my carbs are higher while taking in a reasonable number of healthy fats. I also try to eat one meal each day that contains lean beef or dark meat chicken of some kind as cholesterol is the foundation of ALL hormones.

    For me, 3/4 of the battle is the caloric intake and 1/4 of it is food choices. Now, by "food choices" I am talking about taking in fattier cuts of meat, whole eggs, bread, pasta, peanut butter, a little cheese (etc) over a "cleaner" variety of food. I'm NOT talking about eating junk food and useless calories because "I'm bulking".
    You shouldn't be giving advice. To anyone.
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    Registered User squesto's Avatar
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    Originally Posted by Black_Label View Post
    same healthy food as cutting, but more of it
    I'm going on my first bulk now and this is the strategy I'm going to use.. and probably throw in the occasional treat
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  17. #17
    My pronouns are bro/brah Tommy W.'s Avatar
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    Originally Posted by unplugged View Post
    Well technically you CAN do IF while trying to add lbm but hell I don't see why anyone would. Trying to get the calories needed for growth in your "feeding window" would leave most people feeling bloated and real ****ty lols
    going for 16 hours without protein isn't a great idea IMO
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  18. #18
    My pronouns are bro/brah Tommy W.'s Avatar
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    Originally Posted by mdonnelly80 View Post
    1. 500 kcal/day surplus to start off with. Ecto or mesomorphs can probably up this a bit and not put on much fat. Endomorphs need to stay around this surplus or they'll get chubby. But, every one is different; I have friends who have needed a 2000+ kcal/day surplus to gain weight.

    2. 1 gram of protein/pound of body weight. This comes from whole foods with the exception of a post-work out whey shake with with around 50 grams of protein and a tbsp of peanut butter.

    3. As many servings of cruciferous veggies as I can get my hands on. They're chalked full of nutrients and also block the conversion of testosterone to estrogen which obviously helps gain muscle mass.

    4. I don't drink my calories (energy drinks, sports drinks, etc..). They're filled with empty, useless calories.

    5. As long as I hit these four stipulations, I make food choices that keep my blood sugar steady throughout the day and help give me solid workouts. I feel my best when my carbs are higher while taking in a reasonable number of healthy fats. I also try to eat one meal each day that contains lean beef or dark meat chicken of some kind as cholesterol is the foundation of ALL hormones.

    For me, 3/4 of the battle is the caloric intake and 1/4 of it is food choices. Now, by "food choices" I am talking about taking in fattier cuts of meat, whole eggs, bread, pasta, peanut butter, a little cheese (etc) over a "cleaner" variety of food. I'm NOT talking about eating junk food and useless calories because "I'm bulking".
    you lost me at the first paragraph. Those comments kill any kind of credibility as far as diet conversations go
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  19. #19
    Rgesierted Usre R1DINGPwnies's Avatar
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    I am bulking at 100g Fat, 400g Carbs, and 280g Protein per day
    I don't weigh myself often because I don't find myself in the company of accurate scales and I just don't care.
    But at my job at the gym people have asked me if I'm using anything to bulk up.
    Nope, just eating and working hard.
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  20. #20
    Registered User unplugged's Avatar
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    Originally Posted by Tommy W. View Post
    going for 16 hours without protein isn't a great idea IMO
    I agree!! Dunno why IF is so highly praised these days I mean it's nothing special and imo very counterproductive ESPECIALLY when trying to add muscle
    The Deadlift is the ultimate fight of you VS the bar.

    you can't half rep a deadlift.
    you can't bounce a deadlift.
    you can't arch to get an easier deadlift.
    you won't have a spotter to help the hard part of a deadlift.

    there's just you, some heavy ass weight, and your b!tch ass having to pick it up.
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  21. #21
    Registered User unplugged's Avatar
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    Originally Posted by R1DINGPwnies View Post
    I am bulking at 100g Fat, 400g Carbs, and 280g Protein per day
    I don't weigh myself often because I don't find myself in the company of accurate scales and I just don't care.
    But at my job at the gym people have asked me if I'm using anything to bulk up.
    Nope, just eating and working hard.
    Way too much protein man that is just unnecessary.
    The Deadlift is the ultimate fight of you VS the bar.

    you can't half rep a deadlift.
    you can't bounce a deadlift.
    you can't arch to get an easier deadlift.
    you won't have a spotter to help the hard part of a deadlift.

    there's just you, some heavy ass weight, and your b!tch ass having to pick it up.
    Reply With Quote

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