Need help bulking

dxter2007

Im 5’4 130 pounds im a skinny guy but i wanna take this serious i workout but i dont know how to do the whole diet thing right if there’s someone who has successfully bulked and around my height pls help

nossmf

Bulking does not change whether you weigh 130 or 230, it just has a few basic rules:

1. Start with your maintenance calories, the amount of food to eat and not change weight up or down
2. Add 250 calories per day to this total
3. Ensure you get adequate protein: .7g/lb BW (for you, 91g) is a bare minimum each day, may do you good to increase to as much as 1g/lb BW (or 130g)
4. Continue with a progressive strength-based exercise routine which you can track progress and make changes periodically to keep making it harder as your body adapts
5. Be patient...losing fat is a lot easier than gaining muscle, and it will take several weeks for you to notice the difference, months for other people...but the difference does come to those who are diligent and patient, and at your height/weight it will only take a handful of pounds to make a hugely visible change

rimcdave

GOMAD. Drink a Gallon Of Milk A Day on top of your regular diet and exercise. If you are under the age of thirty and lift heavy you will put on muscle. It worked for me on the high school football team. I gained 20 pounds of muscle mass in one season.

nossmf

Never been a supporter of that method, and I'm a guy who drinks a lot of milk with my regular meals.