Need advice from "Bulkers"...

truth_in_action82

Whether he has just complained about this or has asked for you help, it seems like it's a touchy subject. My advice is to offer solutions for him to discover on his own, or together with you.

There are many different ways to approach weight gain/loss, which is why it's important for him to find something that will fit his current lifestyle. I would track what he eats for 3 days to find out his caloric intake, how often he eats, and what kinds of foods he eats. This will help identify his behavior with food and help him better understand what plan will work best.

Many people have already posted some great advice which I hope doesn't fall on deaf ears, but here are a few websites that have great articles on the topic of "bulking."

http://www.bodybuilding.com/guides/

http://www.simplyshredded.com/category/nutrition/bulking

Some things to consider:

-Try to limit total calories to no more than 1,000 kcal above the daily requirement. Anything above will go to waste (ie - fat).
-If you are new to working out, keep it simple with full body workouts 3X's a week, and 2X's cardio. You don't want to get hurt and ruin any new muscle/weight.
-80% of the program is diet, 10% is sleep, 5% is workouts, and the last 5% is rest.
-Add variety to your workouts & diet, this will keep you consistently improving.

If you have any additional questions, please let me know.

Best Wishes,

Truth_in_action82

CookieCatCatcher

Gomad has it's following. If you were going to drink a gallon of milk every day for the rest of your life, I'd be concerned, but as a short term weight gain, I I wouldn't freak out about it.

Nuts and nut butters are very calorie dense, I'd start packing those with his meals.

He doesn't drink a lot of caffeinated beverages like mtn dew, does he? I've seen tons of rail thin guys drink that stuff like water, I don;t know if it is coincidence or not though.....

He does - like five sodas a day. I've been trying for years to break that habit. Today - I sent him with one soda and two bottles of water for lunch. I'm probably going to get an angry text around lunch time - but, ohwell. He wanted my help.... LOL

CookieCatCatcher

Update:

He did make an account this weekend.

He tracked and realized what I already knew - that he is only eating about 1300 calories a day. Mostly in crap.

So, we went grocery shopping together and I pointed out some stuff on labels - and I think he made some really good choices.

I can see how it is going to be difficult to manage two different eating styles - but, since I cook a lot and make most of his meals (my choice, I stay at home so really it's my pleasure) I'll do the best I can.

I made him oatmeal with protein this morning, made a protein drink (PB2 - since we don't have any Whey powder at the moment - its on the list, Kefir, greek yogurt, and peanut butter) to send with him for the ride (he has just over an hour commute), packed a lunch with tuna, light cheese, nuts, whole grain bread, and one sugary snack. For dinner I already have tons of steak and chicken that I grilled up, and some baby red potatoes, and of course whatever veggies I throw together. But last night he was full after 4 oz of steak... So, he said he is going to work on eating more quality foods - in increasing amounts. And, he actually had a plain glass of water yesterday too - which, I don't think I have ever seen him drink just plain water...

Hendrix7

4000 calories is too much for someone starting out at 130lbs, he will put on weight fast........too fast and a lot of it will be fat.

I'm 190lb and can bulk easily on 3400-3500, even that adds a bit of fat on me.

Work out his maintenance and eat 500 above this daily, I would be surprised if that's even 3250.

There is point of diminishing returns with bulking, once you eat 500 or so over maintenance any more than that isn't going to build any more mass, just make you fatter.

CookieCatCatcher

I think his intake is set at 2430 right now, he said he wants to try that for a week, and then go up from there.

trelm249

By the way, Chocolate whey in the coffee is a great way to get some protein in in the morning with everything else.