I am quickly approaching vacation time and my goal of a lean 185lbs. My cut has gone decent I’m at 188.5 but not as lean as I though I would be. If I would contribute my lack of leanness to anything, it would have to be that I though I had more muscle than I did, which bring me to the title of this post (Bulking Guidance Needed.)
I have never seriously tried to gain muscle, I have simply worked-out and tried to loose fat. I currently have four more weeks of cutting, when I return from the beach September 23rd I want to change things up and begin preparations to pack on 15-20lbs of muscle. Since I have never bulked I have many questions, I have been reading, but haven’t really found exactly what I was looking for. From what I have read I would say that I am a pretty even cross between a Mesomorph (Naturally built and has the tendency to gain both weight easy but can also lose weight fairly easy) and a Endomorph (Naturally heavy and has an easy time gaining weight “more so fat than muscle” and a hard time losing it.) I know most workouts state that you should use more sets with less reps, and I am aware that I will have to eat more clean food, that is all basic information, I am looking for details.
My intentions are to begin education myself with the knowledge needed to succeed now, so when it’s time to begin the program I have all my ducks in a row.
- The first thing I am looking for is a good book about packing on muscle, I know we have NROL, and TT, and the good old RR&D, I have been through some of this stuff and I am ready for something completely new.
- Secondly I would like everyone’s insight on my supplement intake and if I should take some time off, if so how much time? (Supplements listed below.)
- Should I take some time off before beginning a shift in programs like this?
- As I increase my calories and reintroduce Carbs back into my diet at what % should this increase per day/week and until what point? (Hopefully the book covers some of this diet stuff.)
Supplement intake per day:
ON Whey Protein – 2-3 scoops
Higher Power Creatine CEE – 10-12g
Fish Oil - 4500mg
BCAA – 3000mg
Now Adam Multi – 1 serving
Lastly – I am happy to announce e that I will be starting my very own training log here at the JP Fitness Forums. I have always been wary of doing this thinking that maybe I don’t have the commitment that it takes, but I now realize that this is part of the commitment. I plan to post pictures, log progress, and even share some personal things that are happening in my life.
On a side note, it is important that everyone here knows how much you have helped me succeeded over the last two + years, I could have never became what I am today without the help of many of you. If you don’t believe this log onto another discussion forum and see what kind of responses you get to your post. This is the best fitness forum with the most educated and helpful people out there, bar-none!
- The first thing I am looking for is a good book about packing on muscle, I know we have NROL, and TT, and the good old RR&D, I have been through some of this stuff and I am ready for something completely new.
- Secondly I would like everyone’s insight on my supplement intake and if I should take some time off, if so how much time? (Supplements listed below.)
- Should I take some time off before beginning a shift in programs like this?
- As I increase my calories and reintroduce Carbs back into my diet at what % should this increase per day/week and until what point? (Hopefully the book covers some of this diet stuff.)
As far as program, anything will work. The intensity that you do a program will have much more impact then anything else.
The basic lifts are the best for gaining muscle. A book like 'starting strength' wouldn't be a bad idea.
As far as a bulking diet, its not hard. Slowly up your cals until you reach a point where you are gaining weight at a comfortable weight for you. Make sure you are getting at minimum your bodyweight in grams of protein.. then eat the rest of your cals with carbs/fats. How much of each is really just fine details that dont mean all that much in the end.
How much to up it? again, depends on yourself. Maybe try 100cals per day. If you have been low carb for a while, then you are going to gain a bunch of weight, most of this will be water, dont worry.
Quote:
Originally Posted by yovwmon
Supplement intake per day:
ON Whey Protein – 2-3 scoops
Higher Power Creatine CEE 10-12g
Fish Oil - 4500mg
BCAA – 3000mg
Now Adam Multi – 1 serving
Protein powder is good if you are not getting enough cals from protein.
Id probably use creatine monohydrate, far more backed up with science.
Drop the BCAA's, read some threads in the diet section here.. More or less, not what they are cracked up to be and very expensive. (look at how much bcaas are in your protein powder! is an extra 2g really going to help?).
Fish Oil - who knows with this anymore haha.
Keep things simply, 15-20lbs of muscle can take a very very long time, for some people, years. Ive gained a fair amount of mass in the past couple years due to eating big, and focusing on getting stronger. This works for me..
That should open up without being a member. I know most of what's written there refers to PN. Even if you don't have the system. The tips are priceless. It helped me finish up the last details of my bulking diet.
That should open up without being a member. I know most of what's written there refers to PN. Even if you don't have the system. The tips are priceless. It helped me finish up the last details of my bulking diet.
Some good stuff in there for sure..
On the bulking vs not bulking..
For me there are a couple ways to 'bulk'
1) Eat everything you possibly can - big macs, fried food, whatever.. high cals all the time. This is what everyone thinks when they think of 'bulking'. This usually gives the most muscle gain. But, along size this, is the most fat gain.
2) Eat good foods, but dont overdue it. This is what probally should be done for most people. Focus on getting maybe ~500cals over maintnence.. eating good foods like whole milk, whole eggs, steak, pork, nuts, pasta, beef, etc.
the whole 'dirty bulk' thing is not the smartest thing to do. But from what ive seen, most people who try to keep it extremely clean while trying to gain weight, fail to gain any weight. I keep it somewhere between the two, when I weighed less I could eat 100% clean and not gain weight, now, its possible, but much harder and more expensive. The whole 'getting to fat' thing while bulking I think is kind of overplayed. If someone is working out most days, has a generally active lifestyle, its pretty hard to get fat while eating generally clean.
Everyone is a bit different of course, I have found for myself, I can drive down a few bacon cheeseburgers down after a meal and not gain fat. I attribute this mostly due to the fact my bmr is high from adding muscle in the past.
just eat more good foods than you expend. If you're not gaining weight, then you're not eating enough. 1g of protein/lb of bw, then distribute carbs/fats however you see fit to make up the rest of the calories. and, lift heavy. don't overthink stuff.
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Bulking Guidance Needed?
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