Tips for bulking up

ADAIR2E
ADAIR2E Posts: 2 Member
edited January 5 in Fitness and Exercise
I'm pretty new to it, and I am kind of after some advice about how to build muscles, what kind of exercises I need to be doing etc...
I'm a bigger fella, so I need to lose some weight too (body fat wise), but what kind of goals do I need to set myself, calories, weights, exercises, how many times per week.
Any help is appreciated, thank you!

Replies

  • DanaDark
    DanaDark Posts: 2,187 Member
    If you need to lose weight, you shouldn't be "bulking up".

    Bulking up refers to GAINING weight (both in muscle and fat).

    You should do compound lifts, something like StrongLifts 5X5 and eat a slight deficit for now.
  • ADAIR2E
    ADAIR2E Posts: 2 Member
    I should have put building muscle... Oops!
  • jonwv
    jonwv Posts: 362 Member
    If you need to lose weight, you shouldn't be "bulking up".

    Bulking up refers to GAINING weight (both in muscle and fat).

    You should do compound lifts, something like StrongLifts 5X5 and eat a slight deficit for now.

    I agree with this ^^^
  • bcf7683
    bcf7683 Posts: 1,653 Member
    I get what you meant by "bulking up" :smile: .... But if you're looking to lose weight still, you shouldn't worry about gaining a large amount of muscle right now. You should focus on losing most of the fat that you're looking to lose, then switch to gaining. That's the method behind the "bulk" and "cut" phases you hear from body builders. When I was still looking to lose weight while lifting, I did an hour of lifting and 20-30 mins of cardio a day. If you don't have that type of time to spend, you could consider HIIT cardio (which I LOVE). You would benefit from exploring bodybuilding.com - that's where I've gotten most of my programs and gained a lot of knowledge. There's programs for losing weight or building muscle.

    I recommend wandering around on there for a little while to find a good program. Has a lot about supplements and diet too.
  • BiggyFuzz
    BiggyFuzz Posts: 511 Member
    You need to add more protein to your diet...preferably lean protein (Lean beef, chicken breast, salmon) also invest in a protein shake, I use Optimum Nutrition.

    http://www.amazon.com/Optimum-Nutrition-Standard-Double-Chocolate/dp/B000QSNYGI

    Start weight lifting, obviously. FORGET ABOUT HOW MUCH WEIGHT YOU'RE LIFTING but focus on form; form is so important.

    Lift three days a week, preferably every other day to start off.

    You should start seeing results in about 6 weeks

    Bodybuilding.com is a great website, that's the site i went to when i started weight training.
  • Lennox497
    Lennox497 Posts: 242 Member
    If you need to lose weight, you shouldn't be "bulking up".

    Bulking up refers to GAINING weight (both in muscle and fat).

    You should do compound lifts, something like StrongLifts 5X5 and eat a slight deficit for now.

    SL 5X5 is great place to start for sure. It keeps things simple All about building strength. The stronger you are the heavier you can lift. When you can lift heavy you challenge your body. Increase strength goes with increased muscle. When you have increased muscle your body burns calories more efficiently. Remember you have fuel your workouts and rebuild post workout so do not starve yourself.
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    It is not realistic to add muscle and cut fat at the same time. Those things are kind of opposite to each other. To cut weight you have to eat less than you burn and to gain it you have to eat more than you burn. Cant really do both at the same time.

    I recommend you cut your body fat first. Once you reach that goal then you can raise calories to a slight surplus and begin adding some muscle.

    Starting a strength training program is essential for both. Strength training while in a calorie deficit will help maintain your current muscle and obviously it will help add muscle when you raise your calories. Pick a premade program like Starting strength or Strong lifts 5x5.

    How much protein fats and carbs you eat are also very important. I found this video very helpful for setting up mine.
    http://www.youtube.com/watch?v=QDANtU4LUkc

    And when you are ready to add muscle.
    http://www.youtube.com/watch?v=MLhtjYoU9aQ
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