Best way to bulk

FernMorals
FernMorals Posts: 2 Member
edited January 1 in Food and Nutrition
Hey guys
I'm 19. I weigh 174. Trying to get to 180 by January (personal goal)

I can easily do a dirty bulk but those are horrible for the body and I definitely do not want to gain unnecessary belly fat. I think want to be lean and gain muscle.

I currently have a 5 day workout plan:

Monday: Chest/Triceps
Tuesday: Back/ biceps/core (more focus on back)
Weds: Rest
Thurs: Shoulders/Triceps (more focus on frontal shoulder muscles)
Fri: Back/biceps (more focus on biceps)
Sat: Legs/core
Sun: Rest

Replies

  • chrisdavey
    chrisdavey Posts: 9,834 Member
    protein: 1g/lb of LBM minimum
    fat: .25g/lb of BW minimum
    carbs: the rest

    10-15% above TDEE total cals.

    If you don't gain after 2 weeks, eat more.
  • Awkward30
    Awkward30 Posts: 1,927 Member
    http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html Has good information, especially regarding expectations.
  • Lift_hard_eat_big
    Lift_hard_eat_big Posts: 2,278 Member
    Train your legs and back more often. They are the largest muscle groups on your body so if you want to gain more weight quicker, focus on the largest muscle groups.
  • CaseRat
    CaseRat Posts: 377 Member
    protein: 1g/lb of LBM minimum
    fat: .25g/lb of BW minimum
    carbs: the rest

    10-15% above TDEE total cals.

    If you don't gain after 2 weeks, eat more.

    This.
    Train your legs and back more often. They are the largest muscle groups on your body so if you want to gain more weight quicker, focus on the largest muscle groups.
    and this.


    If you don't want to do a 'dirty bulk', then eat reasonably clean. Buy lots of chicken breast, rice, tuna, veggies, eggs, oats, milk etc.
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