Any bluking advice??

BackTatJIM

_____ANY BULKING ADVICE_______ typos XD

Just started trying to start a clean bulk for the first time ever. I know people have a lot of different opinions on what is "clean" but I am really just looking for any tips or advice on adding some muscle with not to much fat gain. First month down and I feel great and stronger at the gym but haven't gained any weight at all. My diary is open, I just upped my calories from 2,480 to 2,650 calories a day in case my days look low the past few weeks. Maybe I just was wrong with my activity level? I changed it from lightly active to active this morning. I am on my feet working 40 hours a week, lift 5 days a week, and do just a small amount of cardio like 2-3 days a week( I mean like 10-20 mins) at most and always eat it back.. Any simple tips would be great ... thanks

SideSteel

Just started trying to start a clean bulk for the first time ever. I know people have a lot of different opinions on what is "clean" but I am really just looking for any tips or advice on adding some muscle with not to much fat gain. First month down and I feel great and stronger at the gym but haven't gained any weight at all. My diary is open, I just upped my calories from 2,480 to 2,650 calories a day in case my days look low the past few weeks. Maybe I just was wrong with my activity level? I changed it from lightly active to active this morning. I am on my feet working 40 hours a week, lift 5 days a week, and do just a small amount of cardio like 2-3 days a week( I mean like 10-20 mins) at most and always eat it back.. Any simple tips would be great ... thanks

Keep your surplus somewhat minimal to avoid unnecessary fat gains. 10% above TDEE is a good general starting point. I'd aim in the neighborhood of .5 to .75lb/week.

Monitor progress, adjust calories according to rate of gain to land in that slot.

I'd set protein and fat minimums as follows:

1g/lb LBM in protein
.35g/lb bodyweight in fat

And realize the above values are practical mins.


Lift heavy. You should be adding weight to the bar over the course of weeks, especially in a caloric surplus.

joejccva71

Follow what Sidesteel said.

Also you can minimize your cardio during a bulk. I bet on training days you burn 3000 calories, and on rest days you burn 2700. I would continue to slowly raise calories every 2 weeks until you start steadily gaining.

I'm on a bulk, and I eat 3300 calories every day. I'm more of a "dirty" bulker. I eat whatever. Also, because I'm eating 3300 every day I'm putting on a little more fat cause of the rest days. In 2 months, I've gained 10lbs which is more than people should but I don't mind because I know how to cut effectively.

Good luck.

SideSteel

. In 2 months, I've gained 10lbs

Good. Keep doing this so when I post my fulk pictures around March I'm not the only one aggressively bulking

BackTatJIM

thanks ... I will weigh in again in 2 weeks instead of waiting another month

joejccva71

. In 2 months, I've gained 10lbs

Good. Keep doing this so when I post my fulk pictures around March I'm not the only one aggressively bulking

Yea bro, definite fulk here haha. I get aggressive when bulking.

SideSteel

. In 2 months, I've gained 10lbs

Good. Keep doing this so when I post my fulk pictures around March I'm not the only one aggressively bulking

Yea bro, definite fulk here haha. I get aggressive when bulking.

For some reason, I can eat at ~2200-2400 and get reasonably lean. I don't have satiety issues, gym performance is acceptable, life is good.

Tell me to bulk slowly at 3000 and I want to eat 4000.

But, it's awfully fun seeing lifts go up fast, so bring on the food.

Ok then Joe, see you this spring in Weight Watchers.

Firefox7275

I work in/ qualified in lifestyle healthcare (fitness and nutrition).

Firstly start eating real food, there is so much processed/ prepared/ supplements/ meal replacements in your diet, it must be almost all white, beige or brown. Whey is a fantastic fast absorbing convenient source of protein right after a workout, but should not replace quality amino acids from meat and fish. Vitamin pills are not an adequate substitute for vitamins and minerals from fruit, veggies, beans and lentils, nuts and seeds. Supplements are supposed to be an add on to a clean, balanced, nutritious diet.

Secondly not enough fats. Long chain omega-3s from oily fish are incorporated into hormones that help in bulking up and also encourage fat loss especially in the abdominal area. Block creamed coconut is another great sources of fats (and fibre) that are preferentially burned off during exercise rather than stored. Nuts and seeds are a good source of healthy fats (and protein). Men need a little saturated animal fat again for hormone balance.

Foods that contain anti-inflammatory compounds or antioxidants can help you recover faster so you are strong for the next workout - these include oily fish, bright and dark coloured fruit and vegetables in the full rainbow of colours (green, yellow, orange, red, blue/ purple). Frozen fruit or veggies and canned beans or fish (pilchards, sardines, mackerel but not tuna) are faster, more convenient and cheaper than fresh.

Post workout the fibre and the fats in the peanut butter will slow your digestion and absorption of the protein in the shake - see the glycaemic index - get protein and carbs in first, take fibre and fats at a different time. Hopefully you are having your shake right when you finish lifting, not after your stretch or shower.

love4fitnesslove4food_wechange

. In 2 months, I've gained 10lbs

Good. Keep doing this so when I post my fulk pictures around March I'm not the only one aggressively bulking

Seriously? 3300 calories is 600 over maintenance? Wow--that's seriously shocking but at least you're not stressing it:

BackTatJIM

bump... i think i have a good grasp on this , just thinking my activity level was to low ... but wouldn't mind finding some more people/ tips

Bakkasan

Damn when I hear about bulk it's 4000+ and as much real food as you can stomach before shakes. And then you have people who could care less how they get the calories as long as they get it.

Paco__

Excuse me but I need advice on staying lean but at the same time gaining a decent amount of muscle. Any ideas on how many calories I should eat? I weigh about 180 lbs ( give or take a few ) I am 6 ft tall, Mesomorph, and 18 years old. I am currently eating 2000 calories, about 170 grams of protein, 150 grams of carbohydrates and 70 grams of fat.
Please if you have any ideas please let me know (: Thank you.