Can any one help me bulk?

marcuskalam

I am a boy, 19, 53.6 kg, i want to gain some muscle but dont kniw how to eat , i always afraid to get fat if i eat crazy ... help

LolBroScience

http://community.myfitnesspal.com/en/discussion/10049766/bulking-a-complete-guide-for-beginners/p1

psuLemon

LolBroScience wrote: »

http://community.myfitnesspal.com/en/discussion/10049766/bulking-a-complete-guide-for-beginners/p1

This so much! You also have to understand that fat gains will occur.

marcuskalam

i really worry about fat gain !

LolBroScience

marcuskalam wrote: »

i really worry about fat gain !

Its inevitable, so don't. You can always lean out again in the future. Eat at a mild surplus and you will minimize the amount that accompanies lean mass gains.

Unknown

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vfit10

When you bulk yes you will gain fat ... What you want to do is minimize fat Google . Some articles about lean bulk

marcuskalam

what kind of food would you guys suggest ? I love carb !!!!!!

jeffchung91

To build muscle and gain weight you'll need to hit your protein and calorie goals every day. You should be eating 2400 calories a day and 120 grams of protein (you weigh 118 lbs so multiply by 20 for your calorie needs and by 1 for your protein needs). If you're active and have a high metabolism you'll probably need to go above that. Just log everything you eat, how much you weigh and you'll start to see how much your body needs.

That's just a very basic start, it's going to take a lot of your own research, consistency and most of all time. Good luck!

kevcren

marcuskalam wrote: »

I am a boy, 19, 53.6 kg, i want to gain some muscle but dont kniw how to eat , i always afraid to get fat if i eat crazy ... help

Well whatsbyour workouts like??

marcuskalam

i am not eating 2000~2500 cal per day. 40% carb and protein, 20% fat.
I workout on Monday, Wensday, Friday and Sunday. one day push, one day pull, one day arm and abs, and one day leg, 5~6 exercise per session.

Springfield1970

Just lift as heavy as you can 3 hours a week all over body, eat as much to gain no more than a pound a week. You'll gain some muscle, some fat then at some point you lose the fat.

marcuskalam

eat as much as i can ??

psuLemon

marcuskalam wrote: »

eat as much as i can ??

You need to eat as much as you can to allow you to gain about 1 lb per week. Too many calories can lead to excess fat, too little and you won't see muscle gain.