After I'm done cutting......

bgar1585

After I'm done cutting towards the end of March, I would like to start my first bulk. My TDEE is 2920 and my BMR is around 1900.

Can you give me some tips on how to bulk? How many calories I should eat based on my TDEE? What should I eat/what should I not eat? How often should I do cardio, if at all?

Every little bit of info helps.... thanks!

skipotronik

If you want to bulk you shoud eat your weight in pounds x 20 = number of calories.
you should eat 40 % protein 40 % fat and 20 % carbs.

Example : i weigh 185 pounds , i should eat 3700 calories , 1480 from protein, 1480 from fat and 740 from carbs

what : protein eggs,:turkey,steak, chicken and fish (horse meat if you want also )
fat : almonds, coco oil ,eggs
carbs : sweet potatoes, oat , green vegetebles.
you will be eating 6-7 meals a day


Skip

bgar1585

If you want to bulk you shoud eat your weight in pounds x 20 = number of calories.
you should eat 40 % protein 40 % fat and 20 % carbs.

Example : i weigh 185 pounds , i should eat 3700 calories , 1480 from protein, 1480 from fat and 740 from carbs

what : protein eggs,:turkey,steak, chicken and fish (horse meat if you want also )
fat : almonds, coco oil ,eggs
carbs : sweet potatoes, oat , green vegetebles.
you will be eating 6-7 meals a day


Skip

Great, thanks man. Is there any foods I should stay away from? Does it matter what I eat, as long as I stay within those calorie and ratio numbers?

ChaoticUT

If you want to bulk you shoud eat your weight in pounds x 20 = number of calories.
you should eat 40 % protein 40 % fat and 20 % carbs.

Example : i weigh 185 pounds , i should eat 3700 calories , 1480 from protein, 1480 from fat and 740 from carbs

what : protein eggs,:turkey,steak, chicken and fish (horse meat if you want also )
fat : almonds, coco oil ,eggs
carbs : sweet potatoes, oat , green vegetebles.
you will be eating 6-7 meals a day


Skip

Great advice to start with.

If you struggle eating enough calories milk is always a cheap, easy, quick way to get extra calories.

Make sure your water intake is really high too! Shoot for at least a gallon.

bgar1585

If you want to bulk you shoud eat your weight in pounds x 20 = number of calories.
you should eat 40 % protein 40 % fat and 20 % carbs.

Example : i weigh 185 pounds , i should eat 3700 calories , 1480 from protein, 1480 from fat and 740 from carbs

what : protein eggs,:turkey,steak, chicken and fish (horse meat if you want also )
fat : almonds, coco oil ,eggs
carbs : sweet potatoes, oat , green vegetebles.
you will be eating 6-7 meals a day


Skip

Great advice to start with.

If you struggle eating enough calories milk is always a cheap, easy, quick way to get extra calories.

Make sure your water intake is really high too! Shoot for at least a gallon.

Thanks for the advice! I drink around 11-14 cups of water a day so I'm good in that department

Hornsby

subscribed

helpwithbulk

If you want to bulk you shoud eat your weight in pounds x 20 = number of calories.
you should eat 40 % protein 40 % fat and 20 % carbs.

Example : i weigh 185 pounds , i should eat 3700 calories , 1480 from protein, 1480 from fat and 740 from carbs

370 grams of protein a day... maybe if you're Mr. Olympia lol, Even if you were on a super gear stack (tren/test/etc.) there is still no way you could utilize even double your LBM in protein.

fishnbrah

If you want to bulk you shoud eat your weight in pounds x 20 = number of calories.
you should eat 40 % protein 40 % fat and 20 % carbs.

Example : i weigh 185 pounds , i should eat 3700 calories , 1480 from protein, 1480 from fat and 740 from carbs

370 grams of protein a day... maybe if you're Mr. Olympia lol, Even if you were on a super gear stack (tren/test/etc.) there is still no way you could utilize even double your LBM in protein.

lol, this.

bgar1585

So what's a more realistic ratio?

YoungDoc2B

Do you plan on doing a lean bulk or dirty bulk?

bgar1585

Do you plan on doing a lean bulk or dirty bulk?

A Lean bulk

SteveJWatson

1-1.5g protein per lb of LBM (use an online calculator to find this out), 0.5g per lb LBM fat - the rest carbs. Some people like a bit more protein than that, find what works for you.

You want to try and eat 500 cals over your TDEE to begin with. This is known as a 'clean' bulk, because people think it optimises the muscle to fat ratio in your gain. Or, you could just eat all the foods - this is a 'dirty' bulk.

YoungDoc2B

Try eating 300-500 cals over your TDEE to start with

lrmall01

IMHO this is a good writeup.

http://www.muscleforlife.com/the-best-way-to-gain-muscle-not-fat/

He doesn't go too much into setting macos but this article does:

http://www.muscleforlife.com/healthy-meal-planning-tips/

TL:DR (taken from second link) - When you’re in a calorie surplus, limit your protein intake to 1 gram per pound of body weight, get 20% of your daily calories from fat, and get the rest from carbohydrate. (note this does assume you are not obese. If for some reason you are wanting to bulk but currently have a lot of body fat, then use 1 gram per pound of lean body mass)

TriLifter

If you're trying to do a lean bulk, take your TDEE and try to eat 300-500 calories above that. If that's too much food for you, try to lower your TDEE (I had to stop running because I couldn't eat enough food)! For ratios, an easy way is to eat at least your total weight in protein (easier than calculating your LBM, etc.) and for carbs and fats, that up to you and your preferences. Personally, I eat higher fat and lower carb because that's what I like. My bulk is going slow--gained 3 lbs in 12 weeks, but it was 2 lbs muscle and only 1 lb fat . Women tend to build muscle slower than men. You should try to shoot for about 1 lb gain/week. Good luck!

thekyleo

wait... there is a such a thing as stopping cutting?

CrusherKun

I was doing some research on building recently and ran across a video by a body builder out in california who is a promoter for Mutant Supplements. Name escapes me. Anyway he did a video on what he eats daily when adding muscle. Google #eatbigtogetbig and find the video. WOW!!!

steve_mfp

Below is a link to Dan Green's diet.

Dan Green is one of the top power lifters currently.

He is 5'10" ~240lb

A lot of the power lifters diets i have read actually do not use protein bars/powders etc. Most believe in whole protein sources. 1.5-2grams of protein a day these guys aim at. Might be an over-kill to some degree but i guess until i'm deadlifting 3+X my bodyweight I can't argue with them.

http://www.jtstrong.com/articles/logs/alpha-lounge-you-wanted-to-know-here-is-my-diet/

sccet

Try eating 300-500 cals over your TDEE to start with

This.

skipotronik

if you want outstanding results you Gotta eat outstanding quantities of Protein.

Also you will gain strength with that.

Good luck

thekyleo

I was doing some research on building recently and ran across a video by a body builder out in california who is a promoter for Mutant Supplements. Name escapes me. Anyway he did a video on what he eats daily when adding muscle. Google #eatbigtogetbig and find the video. WOW!!!

That's Rich Piana, kind of a douche but he knows his stuff