Bulking beginner

danstafford2

Hi guys

I am 24 , 5ft 8 and weigh about 140 pounds and have just started working out. I am really struggling with understanding what sort of diet plan I should be following i.e. How much protein intake etc if I want to put on weight and gain muscle.

I would really appreciate any advice or diet plans that worked for you as I have no clue where to start/what to eat.

Thank you in advance
Dan.

Movemoreguy22

I got put on a 35/35/30 diet. Was eating 4000/4500 put on a stone now on 3000kcal and sitting roughy same weightish.
I was actually same height and weight as you

edickson76

Start with CICO (=calories in calories out). You need to be in a surplus of your maintenance calories (=how many calories you must eat to stay the same weight). Add 250 calories to that (or 500 if you don't mind more fat in your bulk and you want faster muscle gains). You want about 0.8g - 1g of protein per pound of weight. In your case that's gonna be 112g - 140g or so of protein per day. Put fats in the .3g -.6g per pound (=42g - 84g). The rest is carbs.

Follow a progressive weight lifting program (not one you made up yourself).

Further reading: sticky at the top of this forum with links to "bulking for beginners" and for what foods to eat "are you a hardgainer?" and for a progressive lifting program for a beginner "which workout program is best for you?"

Further watching: Eric Helms's nutritional pyramid on youtube.com

danstafford2

Many thanks for your help and advice much appreciated!