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re: Best bulking tips
Posted on 5/23/17 at 9:25 am to BeachDude022
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
2
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 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
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