Need help bulking up muscle

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spikeofantr
spikeofantr Posts: 1 Member
in Goal: Gaining Weight and Body Building
Looking to build muscle mass so i can get some more weight help me do this the right way please

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  • MustafeOM
    MustafeOM Posts: 14 Member
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    Find a book about weight gaining or reputable site start off with some experts advice as opposed to random people on forums. I suggest body building.com or scrawny to brawny or the many others. In the most simpleat answer increase the food you eat and lift heavier but there are many other things you need to learn like macros, tdee, proper food and cheating, compound vs isolation etc. This all simple and there are countless resources online good luck bro
  • singingflutelady
    singingflutelady Posts: 8,736 Member
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    Find an established progressive overload lifting program, eat at a surplus with sufficient protein. How much weight do you want to gain, what are your stats?
  • Hornsby
    Hornsby Posts: 10,322 Member
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    Find an established lifting plan based on your experience. Get enough protein and calories. Profit. It's that simple.
  • singingflutelady
    singingflutelady Posts: 8,736 Member
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    Hornsby wrote: »
    Find an established lifting plan based on your experience. Get enough protein and calories. Profit. It's that simple.

    Great minds think alike ;)
  • BlondeTheHardWay
    BlondeTheHardWay Posts: 48 Member
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    Questions for you guys who work out.......is it true that eating a protein meal right after working out is a good idea? I am working out on a Universal gym and really pushing it to build muscle around the shoulder area.
  • ForecasterJason
    ForecasterJason Posts: 2,577 Member
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    BlondeTheHardWay wrote: »
    Questions for you guys who work out.......is it true that eating a protein meal right after working out is a good idea? I am working out on a Universal gym and really pushing it to build muscle around the shoulder area.
    It doesn't hurt, but for most people who aren't at an advanced level with weight lifting the exact timing of protein intake is not going to make a huge difference.

  • psuLemon
    psuLemon Posts: 38,401 MFP Moderator
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    BlondeTheHardWay wrote: »
    Questions for you guys who work out.......is it true that eating a protein meal right after working out is a good idea? I am working out on a Universal gym and really pushing it to build muscle around the shoulder area.

    Timing of nutrients is less important than total daily intake and if you want to gain muscle, then a calorie surplus (you can make small gains in maintenance but it won't be a lot).
  • HamsterManV2
    HamsterManV2 Posts: 449 Member
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    Calculate your TDEE - this is how many calories to eat to MAINTAIN weight. Scientifically, 3500 calories = 1lb. So if we divide 3500 calories by 7 days of the week, you need to eat TDEE plus 500 calories to gain 1lb per week (and conversely, TDEE-500calories for -1lb per week).

    So that means you need to log and measure EVERYTHING you put in your mouth, and eat TDEE + 500 calories. I assume you are lifting during this time, as the caloric surplus will greatly aid in strength and muscle growth. I would not recommend going any more than that, as you can only build a certain amount of muscle and any excess will turn into fat.

    i.e. I am a 27/male/5'7", gymming 4 days a week. I put in my stats and my TDEE comes out to 2300 calories. To bulk, I have to eat 2800 calories DAILY for +1lb per week. If I wanted to gain 10 lbs, that's roughly 3 months of bulking. If I wanted to lose weight, I'd cut and eat 1800 calories daily for -1lb per week.

    Remember, consistency over intensity. Skinny people overestimate how much they eat (and overweight people underestimate). The scale and food tracking keeps us all honest. It's not how much you eat in 1 meal or 1 weekend, but what you do day-in-day-out.

    That's for diet. For muscles, find a good lifting program for your level and goals and do that. I'd recommend Strong Lifts, or Starting Strength if you have little experience lifting, or ICF5x5 if you have some.

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