How to Gain weight for bulking?

WernerZiegler1

Hi i assume i should increase my calories slowly and not immediately from like 2000 kcal to 2600-2700 kcal

Should i increase every week my calories by 100 kcal till i reached 2600 kcal and then hold it?

What is the best weight gain for a lean/clean bulk 0,25 kg or 0,5 Kg a week?
Regards

watts6151

How long have you been training for?
Male or female
What's your current height, weight and body fat %
Are you aiming for mainly muscle gain or prepared to gain some body fat

nossmf

Don't think about bulking as a calorie number to aim for, but a calorie range. In other words, not "2600 calories" but rather "calories to maintain weight plus an additional 250-500 per day". If your weight stays constant at 2000, try 2250 for a month. If you have gained 1kg in that time, then you are right on target. If your weight is unchanged, try adding an additional 250 per day.

Bulking comes in two main varieties: gain weight as fast as possible, which can increase muscle but also almost always includes gaining fat which later needs to be lost; and gain weight in a slow, controlled manner, where most of the weight gained can be kept to muscle, provided your protein intake is high enough and you take part in resistance exercises with enough intensity to push the body into thinking it needs more muscle to survive these workouts.

WernerZiegler1

watts6151 wrote: »

How long have you been training for?
Male or female
What's your current height, weight and body fat %
Are you aiming for mainly muscle gain or prepared to gain some body fat

I'm going to the Gym since 7 Months
Male*
Height is 179 cm
Weight is 74.5 Kg
Bodyfat 13-14%
I wanna gain Muscles the less fat the better

WernerZiegler1

nossmf wrote: »

Don't think about bulking as a calorie number to aim for, but a calorie range. In other words, not "2600 calories" but rather "calories to maintain weight plus an additional 250-500 per day". If your weight stays constant at 2000, try 2250 for a month. If you have gained 1kg in that time, then you are right on target. If your weight is unchanged, try adding an additional 250 per day.

So when my maintenance is 2400 kcal i add 300-400 kcal?
But how much weight gain is too much?
When i gain a week 0.5 Kg is that too much or okay?

nossmf

0.5kg/wk is about the most you want to aim for from a simple fitness perspective; my personal goal is more like 0.25kg/wk. The slower the gain, the better control we have over ratio of muscle/fat, plus the longer I can maintain this eating habit before having to transition to the inevitable calorie-restriction to try to eliminate the fat gained during the bulk.

watts6151

Agree with the above, take it nice and steady and you can have a long massing phase with hopefully mostly lean tissue