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  1. #1
    Registered User umangh's Avatar
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    Need help Bulking

    I am an 18 year old dude who started lifting about 6 months ago , I stand 6 feet and weight about 143 pounds , but haven’t gained much for the past 6 months. So I have began to bulk , but I have serious doubts on my dietary methods and would love assistance in the same. My calorie intake with the diet is about 3292 out of which 412g is carbs, 135g fat and 141g of protein. I workout 6 days a week.
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  2. #2
    Registered User BradPlitt's Avatar
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    Your macronutrient distribution is fine. Continue keeping your protein intake above ~120g/day (1.8g/kg/d).
    You can aim for a weight gain of ~0.5-1.0% BW per week as you're probably still a novice.
    You want as little fat gain as possible. Increasing calories above a certain point results in a very unfavorable muscle gain to fat gain ratio.
    You can track your weight daily preferably at the same time every day (e.g immediately upon waking up) and adjust your calories based on your weekly averages.
    I don't know how serious you are, but if you want to track fat gain better you could get a skin fold caliper / waist circumference tape, and measure with these weekly. You want your weight to go up as fast as possible without much change in your skin fold caliper / waist circumf. measurements.
    Your calories / macronutrients don't add up btw, 412*4+135*9+141*4=3427 kcal.

    Keep in mind that perfect nutrition won't do jack-**** if your training program ain't working for you. With only 6 months of experience, you should expect strength gains on a weekly basis either in reps or weight on a good program with a caloric surplus.

    If you post your training program, people could give you input on that as well.
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  3. #3
    Gaintaining Mrpb's Avatar
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    Originally Posted by umangh View Post
    I am an 18 year old dude who started lifting about 6 months ago , I stand 6 feet and weight about 143 pounds , but haven’t gained much for the past 6 months. So I have began to bulk , but I have serious doubts on my dietary methods and would love assistance in the same. My calorie intake with the diet is about 3292 out of which 412g is carbs, 135g fat and 141g of protein. I workout 6 days a week.
    If you're not gaining weight you need to eat more. And get on a better lifting program: Fierce 5 Novice is good.
    Recommended science based fitness & nutrition information:
    Alan Aragon https://alanaragon.com/
    Brad Schoenfeld http://www.lookgreatnaked.com/
    James Krieger https://weightology.net/
    Jorn Trommelen http://www.nutritiontactics.com/
    Eric Helms & Team3DMJ https://3dmusclejourney.com/
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