What about bulking ?

amirbenam

Hello guys

Anyone that have bulked and add more than 20kg in 6 months if so what advice you give ?

nossmf

That's a very aggressive bulk. Odds are almost guaranteed that a large percentage of that weight gain is bodyfat, not muscle.

If you want your gains to be mostly muscle with minimal fat gain, take it slow. Add 250 calories above maintenance per day, including at least 0.7 g/lb of bodyweight per day (1.5g/kg), all while being faithful to a progressive strength training program. Your goal should be along the lines of adding a quarter kilo per week (or 6.5kg in that same 6 months).

AnnPT77

nossmf wrote: »

That's a very aggressive bulk. Odds are almost guaranteed that a large percentage of that weight gain is bodyfat, not muscle.

If you want your gains to be mostly muscle with minimal fat gain, take it slow. Add 250 calories above maintenance per day, including at least 0.7 g/lb of bodyweight per day (1.5g/kg), all while being faithful to a progressive strength training program. Your goal should be along the lines of adding a quarter kilo per week (or 6.5kg in that same 6 months).

Maybe this was clear to you OP, but in case not: Pretty sure Nossmf meant to type "at least 0.7g protein per lb of bodyweight per day . . .".

nossmf

Doh! Thanks, lady.