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Best bulking tips
Posted on 5/23/17 at 9:20 am
Posted on 5/23/17 at 9:20 am
Been doing a lean bulk since the fall and plan to add another 10-15 lbs
What are some of your best tips to gain some size? I haven't gone up very much in BF but have gained 10 lbs since Oct
What are some of your best tips to gain some size? I haven't gone up very much in BF but have gained 10 lbs since Oct
Posted on 5/23/17 at 9:23 am to dallastiger55
When bulking at the end of my bulk I did the 5 3 1 boring but big program for 4 weeks and got good results in just those last 4 weeks. Next bulk I will do it from day 1.
Posted on 5/23/17 at 9:23 am to dallastiger55
I'm doing a simple high protein, low carb diet and lifting heavy in my circuits. I've gained 12 lbs in the last 1.5 months and my body fat dropped about 3.5%. Everything has been pretty on point which has been hell. lol
Posted on 5/23/17 at 9:25 am to BeachDude022
I think you need carbs when bulking especially on workout days
You can't fill out all those extra calories you need on protein and fat alone
On my workout days when bulking my carb macro was over 400g. Low 100s on rest days.
You can't fill out all those extra calories you need on protein and fat alone
On my workout days when bulking my carb macro was over 400g. Low 100s on rest days.
Posted on 5/23/17 at 9:25 am to BeachDude022
I want size. I've raised my calories by 100 a day and haven't seen much difference. Might go higher
Already doing 180-200 grams of protein a day
FYI I'm 5'10.5 160
Already doing 180-200 grams of protein a day
FYI I'm 5'10.5 160
This post was edited on 5/23/17 at 9:26 am
Posted on 5/23/17 at 9:28 am to dallastiger55
Bulk where you gain 0.8 pounds a week.
For me that was +625 over TDEE on workout days and +200 on rest days.
High carb low fat on workout days
High fat low carb on rest days
Protein was same each day. Eat 1g protein per pound of body weight. For you that would be 160
I like the 5/3/1 boring but big because it gives you both strength and size with the strength part done with 5/3/1 and the size done with the hypertrophy sets after. Plus it's easy to measure progress.
For me that was +625 over TDEE on workout days and +200 on rest days.
High carb low fat on workout days
High fat low carb on rest days
Protein was same each day. Eat 1g protein per pound of body weight. For you that would be 160
I like the 5/3/1 boring but big because it gives you both strength and size with the strength part done with 5/3/1 and the size done with the hypertrophy sets after. Plus it's easy to measure progress.
Posted on 5/23/17 at 9:33 am to goldennugget
Everyone is different tho. I started the program at 198 lbs. I'm at 210 lbs now and my body fat dropped. I'll take it. I do A LOT of cardio between my sets too, which helps. Jumping rope burns a lot more fat than I had ever expected.
This post was edited on 5/23/17 at 9:34 am
Posted on 5/23/17 at 10:02 am to dallastiger55
ETA - Take your lean mass +10 and multiply by 20. That's your daily calorie total. At least 1x your total weight in grams of protein, and at least 1x your total weight in carb grams. So if you currently weigh 160 at say 12% bf, you have 141 lbs of lean mass. add 10 = 151*20 = ~3000 calories. At least 160g of protein and 160g of carb.
Of course I've read a lot of people saying in your situation - eff it just eat more - a LOT more. Don't worry about adding some fat, just shoot for at least 5000 calories and you can cut the fat after the bulk - you clearly know how.
And so you know my handle - good seeing you at my place Sat night.
This post was edited on 5/23/17 at 10:33 am
Posted on 5/23/17 at 10:30 am to dallastiger55
Best tip I can give you, eat double your body weight in protein.
For staying lean, eat carbs around your workout only. So essentially the original lean gains protocol with protein set a little higher. goto IFCALC and type in your info.
Also don't try and gain more than a lbs a week.
For staying lean, eat carbs around your workout only. So essentially the original lean gains protocol with protein set a little higher. goto IFCALC and type in your info.
Also don't try and gain more than a lbs a week.
Posted on 5/23/17 at 10:43 am to lsu777
also for programming, I highly suggest the greyskull LP or 5/3/1 big but boring.
the Greyskull LP with the frequency method work would be my top recommendation for almost every single person on this board outside of a select few.
the Greyskull LP with the frequency method work would be my top recommendation for almost every single person on this board outside of a select few.
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