How to start bulking?

blopmiyers

I'm 18, M, 135lbs and 5'8". I worked hard and lost A LOT of weight. I was 220lbs last year. Anyways, I wanted to bulk up but I have mp idea how and I have a fear of gaining fat again and being overweight again. I do 2 upper body workouts a week, 1 for lower legs, 1 for abdominals and 1 for cardio. The other 2 days are breaks.

TR0berts

1) Eat. As in, more than you need to maintain your weight.
2) Follow a legitimate, time-tested beginner lifting program, such as StrongLifts or All-Pro's beginner. Heck, just go check out this thread: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you

HamsterManV2

Eat at maintenance for a couple of weeks (i.e. calculate your TDEE level and stay there for a while).

Then go on a bulk. Since you are afraid of fat, you can do a slow bulk. Go at TDEE+250 calories = gain of 0.5lbs per week or 2lbs per month. I know those who are afraid of fat gains but still need to bulk to build muscle choose this method - you gain muscle slower but much less fat gets added.

blopmiyers

HamsterManV2 wrote: »

Eat at maintenance for a couple of weeks (i.e. calculate your TDEE level and stay there for a while).

Then go on a bulk. Since you are afraid of fat, you can do a slow bulk. Go at TDEE+250 calories = gain of 0.5lbs per week or 2lbs per month. I know those who are afraid of fat gains but still need to bulk to build muscle choose this method - you gain muscle slower but much less fat gets added.

Thanks! One more thing, what would be good for my macros? Currently at 50% carbs 20% protein and 30%fat

butterbuns123

Put food in mouth.. but for real just use a calculator on some site to find ur bmr. Then eat like 250 above that. Don't worry if u jump like 5-10 pounds real quick it's just ur body storing more water/glycogen. Then u can monitor ur weight gain after but stay consistent for the first while even if you gain a lot quick. As for macros it's mostly just what u like. Your not a bodybuilder preparing for the stage, just get ur protien in (body weight in grams(about)) and obviously do get ludicrous with fats.

butterbuns123

I also came off a huge weight loss (260 down to 165) and I was terrified I was gonna gain it back and panicked all the time when starting my bulk.

butterbuns123

Don't*** for the fat thing oops lol

blopmiyers

butterbuns123 wrote: »

Put food in mouth.. but for real just use a calculator on some site to find ur bmr. Then eat like 250 above that. Don't worry if u jump like 5-10 pounds real quick it's just ur body storing more water/glycogen. Then u can monitor ur weight gain after but stay consistent for the first while even if you gain a lot quick. As for macros it's mostly just what u like. Your not a bodybuilder preparing for the stage, just get ur protien in (body weight in grams(about)) and obviously do get ludicrous with fats.

Alright thanks for the info! I'll try my best not to panic aha. For now I'll set a custom calorie goal to my TDEE and add 250 calories to that.

HamsterManV2

blopmiyers wrote: »

butterbuns123 wrote: »

Put food in mouth.. but for real just use a calculator on some site to find ur bmr. Then eat like 250 above that. Don't worry if u jump like 5-10 pounds real quick it's just ur body storing more water/glycogen. Then u can monitor ur weight gain after but stay consistent for the first while even if you gain a lot quick. As for macros it's mostly just what u like. Your not a bodybuilder preparing for the stage, just get ur protien in (body weight in grams(about)) and obviously do get ludicrous with fats.

Alright thanks for the info! I'll try my best not to panic aha. For now I'll set a custom calorie goal to my TDEE and add 250 calories to that.

Just to specify, do NOT use your BMR (Basal metabolic rate)- this is the calorie amount of just living and breathing (aka just existing).

TDEE (total daily energy expenditure) is how much you actually use in a day - it accounts for activity level,age,height,weight,etc.

Just nitpicking now, because you said you will be doing TDEE + 250. That's good, be consistent and let the gainzzz flow!

pinggolfer96

Get on a proven program as well that has structure. Everyone always talks about a caloric surplus, but that surplus will be a lot more beneficial if you're doing something that is optimal if not more than optimal in the gym. Track your lifts and weight to make sure you are progressing

blopmiyers

HamsterManV2 wrote: »

blopmiyers wrote: »

butterbuns123 wrote: »

Put food in mouth.. but for real just use a calculator on some site to find ur bmr. Then eat like 250 above that. Don't worry if u jump like 5-10 pounds real quick it's just ur body storing more water/glycogen. Then u can monitor ur weight gain after but stay consistent for the first while even if you gain a lot quick. As for macros it's mostly just what u like. Your not a bodybuilder preparing for the stage, just get ur protien in (body weight in grams(about)) and obviously do get ludicrous with fats.

Alright thanks for the info! I'll try my best not to panic aha. For now I'll set a custom calorie goal to my TDEE and add 250 calories to that.

Just to specify, do NOT use your BMR (Basal metabolic rate)- this is the calorie amount of just living and breathing (aka just existing).

TDEE (total daily energy expenditure) is how much you actually use in a day - it accounts for activity level,age,height,weight,etc.

Just nitpicking now, because you said you will be doing TDEE + 250. That's good, be consistent and let the gainzzz flow!

Yeah my TDEE is somewhere near 2350 and I've added an additional 250 calories to that. Thanks for 2x checking though

Hornsby

And yea, clean bulk at around 250 over maintenance. Lift heavy stuff!