Bulking - Is my routine ok?
s_hossein
Posts: 143 Member
I really want to gain weight to become thicker, especially glutes & thighs.
Also, I want a flat stomach.
I workout at home, so pls share any exercises that will help me reach my goal
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Replies
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10lb deadlift?
Do you only have access to dumbbells?
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Too much accessory work, not heavy enough for the compound lifts.
Stronglifts0 -
For starters, what does your nutrition look like? Even if this program was good it doesn't matter unless you're nutrition is right.
If you purely want hypertrophy then you need to find a pre-built program. There are plenty good programs.
5/3/1
Starting Strength
StrongLifts
Ice Cream Fitness 5 x 5 (name?)0 -
Sam_I_Am77 wrote: »Ice Cream Fitness 5 x 5 (name?)
That's the correct name. It's also known as Blaha 5x5 but I always see it called ICF 5x5.
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lishie_rebooted wrote: »10lb deadlift?
Do you only have access to dumbbells?
Right now, yes. I have 5,10,20 kg. I can buy other equipment but I'm not sure what to do with them
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AllanMisner wrote: »Too much accessory work, not heavy enough for the compound lifts.
Stronglifts
What do you suggest?
This is my 2nd week btw
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Sam_I_Am77 wrote: »For starters, what does your nutrition look like? Even if this program was good it doesn't matter unless you're nutrition is right.
If you purely want hypertrophy then you need to find a pre-built program. There are plenty good programs.
5/3/1
Starting Strength
StrongLifts
Ice Cream Fitness 5 x 5 (name?)
I eat every 2/3 hours, and I try to eat large amounts.
Mainly carbs proteins fat.
Is that fine?
Thank you!
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AllanMisner wrote: »Too much accessory work, not heavy enough for the compound lifts.
Stronglifts
What do you suggest?
This is my 2nd week btw
Look up stronglifts. It is a good solid program for new lifters. It is a 5x5 program with compound lifts. Focus on strength first, get a good foundation, then you can move to mass building.
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Sam_I_Am77 wrote: »For starters, what does your nutrition look like? Even if this program was good it doesn't matter unless you're nutrition is right.
If you purely want hypertrophy then you need to find a pre-built program. There are plenty good programs.
5/3/1
Starting Strength
StrongLifts
Ice Cream Fitness 5 x 5 (name?)
I eat every 2/3 hours, and I try to eat large amounts.
Mainly carbs proteins fat.
Is that fine?
Thank you!
Meal frequency doesn't really matter, total calories is what really matters. You need to know your maintenance calories and then start eating in-excess of that, probably start with 10% jumps. So if your maintenance calories are approx 2,000 / day, then start with 2,200 calories for a couple weeks and slowly add to that in 10% increments.
Mainly carbs, proteins, and fat? That's really all you can eat. The question is how much of each are you eating?
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We'd really need to know a lot more details.
Where are you currently at physically (i.e. height, weight, etc)? We see what you're aiming for (bare in mind there are some serious back arches going on in those pictures lol, but I see where you're going), but have no idea how close or far you are away from that. Is your build very thin right now and you're truly looking to add muscle? Are you at an average build? Are you trying to gain weight? Are you just coming off weight loss success? There's a lot to consider.
As others posted, bulking does require knowing exactly what you're eating because what you think qualifies as a large amount of food might not be large.0 -
We'd really need to know a lot more details.
Where are you currently at physically (i.e. height, weight, etc)? We see what you're aiming for (bare in mind there are some serious back arches going on in those pictures lol, but I see where you're going), but have no idea how close or far you are away from that. Is your build very thin right now and you're truly looking to add muscle? Are you at an average build? Are you trying to gain weight? Are you just coming off weight loss success? There's a lot to consider.
As others posted, bulking does require knowing exactly what you're eating because what you think qualifies as a large amount of food might not be large.
I'm 5 ft 1 49 kg..
Usually, I have 2 bites and I'm full, so it's difficult for me to eat.
I only started last week, so I'm very far
I'm not super thin, but I am on the slim side especially my legs.
Do you know how much I should be eating? Because everyone says something different
0 -
We'd really need to know a lot more details.
Where are you currently at physically (i.e. height, weight, etc)? We see what you're aiming for (bare in mind there are some serious back arches going on in those pictures lol, but I see where you're going), but have no idea how close or far you are away from that. Is your build very thin right now and you're truly looking to add muscle? Are you at an average build? Are you trying to gain weight? Are you just coming off weight loss success? There's a lot to consider.
As others posted, bulking does require knowing exactly what you're eating because what you think qualifies as a large amount of food might not be large.
I'm 5 ft 1 49 kg..
Usually, I have 2 bites and I'm full, so it's difficult for me to eat.
I only started last week, so I'm very far
I'm not super thin, but I am on the slim side especially my legs.
Do you know how much I should be eating? Because everyone says something different
How much do you want to gain to?
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Sam_I_Am77 wrote: »Sam_I_Am77 wrote: »For starters, what does your nutrition look like? Even if this program was good it doesn't matter unless you're nutrition is right.
If you purely want hypertrophy then you need to find a pre-built program. There are plenty good programs.
5/3/1
Starting Strength
StrongLifts
Ice Cream Fitness 5 x 5 (name?)
I eat every 2/3 hours, and I try to eat large amounts.
Mainly carbs proteins fat.
Is that fine?
Thank you!
Meal frequency doesn't really matter, total calories is what really matters. You need to know your maintenance calories and then start eating in-excess of that, probably start with 10% jumps. So if your maintenance calories are approx 2,000 / day, then start with 2,200 calories for a couple weeks and slowly add to that in 10% increments.
Mainly carbs, proteins, and fat? That's really all you can eat. The question is how much of each are you eating?
About 900-1,000 but I'm supposed to be eating 2,000.
I just don't know how to consume that much
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Sam_I_Am77 wrote: »Sam_I_Am77 wrote: »For starters, what does your nutrition look like? Even if this program was good it doesn't matter unless you're nutrition is right.
If you purely want hypertrophy then you need to find a pre-built program. There are plenty good programs.
5/3/1
Starting Strength
StrongLifts
Ice Cream Fitness 5 x 5 (name?)
I eat every 2/3 hours, and I try to eat large amounts.
Mainly carbs proteins fat.
Is that fine?
Thank you!
Meal frequency doesn't really matter, total calories is what really matters. You need to know your maintenance calories and then start eating in-excess of that, probably start with 10% jumps. So if your maintenance calories are approx 2,000 / day, then start with 2,200 calories for a couple weeks and slowly add to that in 10% increments.
Mainly carbs, proteins, and fat? That's really all you can eat. The question is how much of each are you eating?
About 900-1,000 but I'm supposed to be eating 2,000.
I just don't know how to consume that much
Drink it.0 -
lishie_rebooted wrote: »We'd really need to know a lot more details.
Where are you currently at physically (i.e. height, weight, etc)? We see what you're aiming for (bare in mind there are some serious back arches going on in those pictures lol, but I see where you're going), but have no idea how close or far you are away from that. Is your build very thin right now and you're truly looking to add muscle? Are you at an average build? Are you trying to gain weight? Are you just coming off weight loss success? There's a lot to consider.
As others posted, bulking does require knowing exactly what you're eating because what you think qualifies as a large amount of food might not be large.
I'm 5 ft 1 49 kg..
Usually, I have 2 bites and I'm full, so it's difficult for me to eat.
I only started last week, so I'm very far
I'm not super thin, but I am on the slim side especially my legs.
Do you know how much I should be eating? Because everyone says something different
How much do you want to gain to?
55 kg
0 -
lishie_rebooted wrote: »We'd really need to know a lot more details.
Where are you currently at physically (i.e. height, weight, etc)? We see what you're aiming for (bare in mind there are some serious back arches going on in those pictures lol, but I see where you're going), but have no idea how close or far you are away from that. Is your build very thin right now and you're truly looking to add muscle? Are you at an average build? Are you trying to gain weight? Are you just coming off weight loss success? There's a lot to consider.
As others posted, bulking does require knowing exactly what you're eating because what you think qualifies as a large amount of food might not be large.
I'm 5 ft 1 49 kg..
Usually, I have 2 bites and I'm full, so it's difficult for me to eat.
I only started last week, so I'm very far
I'm not super thin, but I am on the slim side especially my legs.
Do you know how much I should be eating? Because everyone says something different
How much do you want to gain to?
55 kg
So 6kg - 12lbs.
And you're an 18yo female.
You probably want to gain 0.5lb/week so set your MFP goal to that
And you really gotta figure out how to reach your calorie goal - drink the calories, eat ice cream, etc0 -
lishie_rebooted wrote: »We'd really need to know a lot more details.
Where are you currently at physically (i.e. height, weight, etc)? We see what you're aiming for (bare in mind there are some serious back arches going on in those pictures lol, but I see where you're going), but have no idea how close or far you are away from that. Is your build very thin right now and you're truly looking to add muscle? Are you at an average build? Are you trying to gain weight? Are you just coming off weight loss success? There's a lot to consider.
As others posted, bulking does require knowing exactly what you're eating because what you think qualifies as a large amount of food might not be large.
I'm 5 ft 1 49 kg..
Usually, I have 2 bites and I'm full, so it's difficult for me to eat.
I only started last week, so I'm very far
I'm not super thin, but I am on the slim side especially my legs.
Do you know how much I should be eating? Because everyone says something different
How much do you want to gain to?
Maintenance for you is closer to 1400 calories (Mifflin St. Jeor calculation). If you've only been eating about 1000 cal's then you'll benefit from just getting your calories up to maintenance. Do that for a couple weeks and then add 140 calories and then keep adding 10% as you go along and feel you need it.
If you're serious about doing this then you will find a way to get in the calories, it's not easy by any means. You need to focus on calorie dense foods.
edit: changed to 1400 cal's, left the exercise multiplier from another calc.0 -
OP - didn't you post a similar thread in the gaining forum???0
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Sam_I_Am77 wrote: »Sam_I_Am77 wrote: »For starters, what does your nutrition look like? Even if this program was good it doesn't matter unless you're nutrition is right.
If you purely want hypertrophy then you need to find a pre-built program. There are plenty good programs.
5/3/1
Starting Strength
StrongLifts
Ice Cream Fitness 5 x 5 (name?)
I eat every 2/3 hours, and I try to eat large amounts.
Mainly carbs proteins fat.
Is that fine?
Thank you!
Meal frequency doesn't really matter, total calories is what really matters. You need to know your maintenance calories and then start eating in-excess of that, probably start with 10% jumps. So if your maintenance calories are approx 2,000 / day, then start with 2,200 calories for a couple weeks and slowly add to that in 10% increments.
Mainly carbs, proteins, and fat? That's really all you can eat. The question is how much of each are you eating?
About 900-1,000 but I'm supposed to be eating 2,000.
I just don't know how to consume that much
regular foods like chicken, steak, rice, eggs, pasta, and then throw in some high calorie stuff like ice cream, bagels, cookies, pizza, etc...0 -
The only way you are going to look like that, ever, is if you have elite 1% genetics that give you proportions like that. Then add in numerous years of hard work, heavy weights and top-notch diet work. Those girls appear to be close to competition level bodyfat ranges and such to boot, so I doubt they look anything like that normally. Just something to keep in mind.
For now, start with at least 50%-75% more calories and some sort of beginning lifter's program and go from there. That will get you started. That routine you have posted is next to useless for your goals.0 -
Any recommendations?The only way you are going to look like that, ever, is if you have elite 1% genetics that give you proportions like that. Then add in numerous years of hard work, heavy weights and top-notch diet work. Those girls appear to be close to competition level bodyfat ranges and such to boot, so I doubt they look anything like that normally. Just something to keep in mind.
For now, start with at least 50%-75% more calories and some sort of beginning lifter's program and go from there. That will get you started. That routine you have posted is next to useless for your goals.
0 -
Any recommendations?The only way you are going to look like that, ever, is if you have elite 1% genetics that give you proportions like that. Then add in numerous years of hard work, heavy weights and top-notch diet work. Those girls appear to be close to competition level bodyfat ranges and such to boot, so I doubt they look anything like that normally. Just something to keep in mind.
For now, start with at least 50%-75% more calories and some sort of beginning lifter's program and go from there. That will get you started. That routine you have posted is next to useless for your goals.
The best ones have already been given.
5/3/1
Starting Strength
StrongLifts
Ice Cream Fitness 5 x 5 (name?)
Pick one.0 -
[/quote]
So 6kg - 12lbs.
And you're an 18yo female.
You probably want to gain 0.5lb/week so set your MFP goal to that
And you really gotta figure out how to reach your calorie goal - drink the calories, eat ice cream, etc[/quote]
I read that I should stay away from cookies, ice cream etc..
0 -
Nothing wrong with cookies and ice cream being a PART of an overall nutritious diet.0
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So 6kg - 12lbs.
And you're an 18yo female.
You probably want to gain 0.5lb/week so set your MFP goal to that
And you really gotta figure out how to reach your calorie goal - drink the calories, eat ice cream, etc[/quote]
I read that I should stay away from cookies, ice cream etc..
[/quote]
Pretty sure only eating 900 calories a day is worse than cookies & ice cream.
Everything in moderation.
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lishie_rebooted wrote: »
I read that I should stay away from cookies, ice cream etc..
[/quote]
Pretty sure only eating 900 calories a day is worse than cookies & ice cream.
Everything in moderation.
[/quote]
Lool, I gotta start from scratch then
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We'd really need to know a lot more details.
Where are you currently at physically (i.e. height, weight, etc)? We see what you're aiming for (bare in mind there are some serious back arches going on in those pictures lol, but I see where you're going), but have no idea how close or far you are away from that. Is your build very thin right now and you're truly looking to add muscle? Are you at an average build? Are you trying to gain weight? Are you just coming off weight loss success? There's a lot to consider.
As others posted, bulking does require knowing exactly what you're eating because what you think qualifies as a large amount of food might not be large.
I'm 5 ft 1 49 kg..
Usually, I have 2 bites and I'm full, so it's difficult for me to eat.
I only started last week, so I'm very far
I'm not super thin, but I am on the slim side especially my legs.
Do you know how much I should be eating? Because everyone says something different
You really should be eating more than 900 calories regardless of what you're trying to achieve. I'm 5'2" so I know how it is to be a small girl. But eating that amount while exercising isn't a good combination at all. You should be losing on that much significantly, definitely no where near bulking.
What are you currently eating that makes you full with only a few bites? You should probably consult a nutritionist if you're truly struggling to consume calories. Use an online calculator (http://iifym.com/tdee-calculator/) to get an estimate on how much your should consume to maintain. Try increasing that amount by 250 a day to start and see how you feel.
Also, if you've really been eating that much and not dropping weight, then something is off.
Others suggested good programs to start with. Sticking with a professionally designed program is the way to go for a beginner. It'll take some time but be patient. The girls in those photos have been working at their bodies for years.0 -
Any recommendations?The only way you are going to look like that, ever, is if you have elite 1% genetics that give you proportions like that. Then add in numerous years of hard work, heavy weights and top-notch diet work. Those girls appear to be close to competition level bodyfat ranges and such to boot, so I doubt they look anything like that normally. Just something to keep in mind.
For now, start with at least 50%-75% more calories and some sort of beginning lifter's program and go from there. That will get you started. That routine you have posted is next to useless for your goals.
The best ones have already been given.
5/3/1
Starting Strength
StrongLifts
Ice Cream Fitness 5 x 5 (name?)
Pick one.
Another good one is Strong Curves...0 -
We'd really need to know a lot more details.
Where are you currently at physically (i.e. height, weight, etc)? We see what you're aiming for (bare in mind there are some serious back arches going on in those pictures lol, but I see where you're going), but have no idea how close or far you are away from that. Is your build very thin right now and you're truly looking to add muscle? Are you at an average build? Are you trying to gain weight? Are you just coming off weight loss success? There's a lot to consider.
As others posted, bulking does require knowing exactly what you're eating because what you think qualifies as a large amount of food might not be large.
I'm 5 ft 1 49 kg..
Usually, I have 2 bites and I'm full, so it's difficult for me to eat.
I only started last week, so I'm very far
I'm not super thin, but I am on the slim side especially my legs.
Do you know how much I should be eating? Because everyone says something different
You really should be eating more than 900 calories regardless of what you're trying to achieve. I'm 5'2" so I know how it is to be a small girl. But eating that amount while exercising isn't a good combination at all. You should be losing on that much significantly, definitely no where near bulking.
What are you currently eating that makes you full with only a few bites? You should probably consult a nutritionist if you're truly struggling to consume calories. Use an online calculator (http://iifym.com/tdee-calculator/) to get an estimate on how much your should consume to maintain. Try increasing that amount by 250 a day to start and see how you feel.
Also, if you've really been eating that much and not dropping weight, then something is off.
Others suggested good programs to start with. Sticking with a professionally designed program is the way to go for a beginner. It'll take some time but be patient. The girls in those photos have been working at their bodies for years.
I've dropped 1-2 kg.
I've seen a doctor, and I was told that my stomach has shrunk, so I have to expand it little by little.
But, I really want to make a change.
I have these random recipes I get off bodybuilding.com
Is Buffie the Body's book any good? (Stick to Thick)
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This discussion has been closed.
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