Bulking up

brworkout2
brworkout2 Posts: 1
in Goal: Gaining Weight and Body Building
Hey guys unfortunately due to a shoulder surgery I was held back from playing competitive ball this year. I've now completely recovered and I'm looking to pack on some extra muscle over the winter. Anyone have any good tips. Should I stay away from products like Mutant Mass, etc. Thanks for any input

Replies

  • Ranidan2
    Ranidan2 Posts: 13
    I don't see any reason to avoid protein supplements. The world at large has proven them quite effective. You should probably still get plenty of protein from normal food as well of course. You probably want to start with endurance training for the injured shoulder (low weight, higher reps), and then shift gradually towards bulking to make sure you are truly recovered.
  • talhaghiaskhan
    talhaghiaskhan Posts: 1
    i am actually new here and dont know how this works so please kindly guide me!!!
  • W31RD0
    W31RD0 Posts: 173 Member
    Unless there is extenuating circumstances, you can bulk simply by eating more. Chart your calories and macros in the food diary. If after that you find you have difficulty getting enough protein, even after a good college try to cook food in bulk and remind yourself to eat, then try a supplement. Without having a good diet and good workout to go with it, the only thing a supplement will do is make your wallet lighter.

    Then you weight lift with proper technique

    Then you get proper sleep.

    Then you put some extra time to stretch on your recovery days.

    Repeat.
  • 3laine75
    3laine75 Posts: 3,069 Member
    i am actually new here and dont know how this works so please kindly guide me!!!

    Set MFP to gain 1lb a week and customise your macros (the default protein macro is too low for bulking) then hit the heavy weights.

    No need to steer clear of protein powders, just don't buy into the gainer shakes hype - hit your protein with either food or food and supplements.

    There will be some disagreements over protein amounts but I aim for 0.8-1 g per lb bodyweight and 0.4 g fat per lb bodyweight - the rest fill with carbs (healthy or otherwise).

    Have fun:smile:

    ETA: got myself mixed up with who was who here. I was answering OPs question :/

    Both of you : have a read at the stickies - same things get asked over and over but everything you need is in there.
  • mvg421
    mvg421 Posts: 27
    In addition to what the previous posters said, focus on heavy compound lifts more than isolation exercises.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    Eat approximate 44kg - 50kg per kg of bodyweight. So if you way 90.9kg's (200lbs) then you should eat about 4,000 calories at about 2 to 2.20kg's of protein per kg of body weight. Shoot for about 25% of those calories from fat and the rest is carbs. For a 90.9kg (200lb) person that would be...

    200gms of protein
    111gms of fat
    550gms of carbs

    That's just an example, adjust for your own stats.

    Supplements... (of course not necessary)
    - Creatine
    - Whey
    - Fish Oil
    - Multi-Vitamin
    - ZMA to help with sleep *studies are inconclusive on this supplement but my person results tell me that it works for me.
  • W31RD0
    W31RD0 Posts: 173 Member
    In addition to what the previous posters said, focus on heavy compound lifts more than isolation exercises.

    ^^^Good advice. After you are done with the compound lift mentally 'feel' the muscles you have used in the workout. If you think you still got some fight left in a particular muscle group, do the related isolation.
  • accelerashawn
    accelerashawn Posts: 470 Member
    From things i've recently read, people are putting on unnecessary fat when they try to bulk. You don't have to eat like a horse to gain muscle. Doing so will gain more fat than muscle.

    You should definitely get your 1-1.5g of protein per pound of lean body mass...
    around 30% of your calories from fats...
    and then you should fill in the rest with carbs...but you should play around with the carb number until you find something that puts about 1-2lbs per month on you. It will, unfortunately, take a few months to find the right number but if you just eat 4000k a day you will definitely gain fat and muscle but you'll gain a bunch of fat.

    Experienced lifters should only expect to gain around 15lbs of lean mass per year if they eat right and lift heavy all year...

    That mass gainer you mentioned is STACKED with calories but 1000+ per shake is probably overkill. I've got Arnold's Iron Mass which is 285cal per scoop...and uses sweet potato/oats for complex carb sources...i'd recommend something with less calories so you can fit it in comfortably...not force it in.

    Check out Alan Aragon's info on the subject...he's on the interwebz.
  • accelerashawn
    accelerashawn Posts: 470 Member
    Oh yeah...follow a good full body lifting program...lift heavy, lift hard, lift often...but make sure each muscle gets plenty of rest between lifting days so it can fully recover and GROW.

    Make sure all your pulling muscles, pushing muscles, and leg muscles get stimulated...free weights and compound lifts to activate your core.

    Measure your progress on the scale, with body fat calipers, and the measuring tape. If your body fat rises too fast, you're eating too much...

    If your body fat doesnt rise fast, you are gaining steady weight, and your measurements are getting bigger...you've hit the jackpot!
  • W31RD0
    W31RD0 Posts: 173 Member
    Mutant Mass

    Why does a mass gainer have to add trans fats, or mostly saturated fats for that matter? There are probably better products on the market.

    Edit: OK. The saturated fats might be coming from coconut oil, but my beef with the trans fats still stands.
  • accelerashawn
    accelerashawn Posts: 470 Member
    Mutant Mass

    Why does a mass gainer have to add trans fats, or mostly saturated fats for that matter? There are probably better products on the market.

    Edit: OK. The saturated fats might be coming from coconut oil, but my beef with the trans fats still stands.
    I agree...any time you look at a mass gainer, read the label and find out where the calories are coming from. The majority of them are no better (and some actually worse) than eating a double cheeseburger from McDonalds...and I'd rather have the cheeseburger than the taste of some of those gainers.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    Mutant Mass

    Why does a mass gainer have to add trans fats, or mostly saturated fats for that matter? There are probably better products on the market.

    Edit: OK. The saturated fats might be coming from coconut oil, but my beef with the trans fats still stands.

    I don't know why somebody would use a Mass Gainer unless it was absolutely necessary. Eating whole foods is far better and you can control the quality of your carbs and fats which will have better affect on your performance. I get it that eating an *kitten*-load of calories is tough, but a mass gainer is not the way to go IF you can avoid it. Not everybody can tolerate those shakes either, another thing to consider.
    number but if you just eat 4000k a day you will definitely gain fat and muscle but you'll gain a bunch of fat.

    Saying 4K calories without knowing the OP's stats is arbitrary, he may not need that or he may need more. Any kind of bulk is going to add some fat, there is no way around that. If he wants to add size, he needs to eat big period. Now he can gradually add-in calories over time to help adjust and that MIGHT reduce some fat gain, but he's gonna need to experiment.

    1.5gm's of protein per 1 lb of bodyweight is probably overkill. I'm in advanced nutrition class right now for my MS program and there are no good studies, that I've seen at least, that say eating that much on a bulk is useful. It won't hurt you, but it's probably not useful. From what I've see in research, the highest has been 2.38KG's per KG of BW, which equates to roughly 1.082gms per 1lb of bodyweight. Now, there was one study I read that indicated as much as 3KG's per 1KG of BW (approximately 1.36gms per 1lb) is useful when losing weight, but that's a different scenario.
  • accelerashawn
    accelerashawn Posts: 470 Member
    number but if you just eat 4000k a day you will definitely gain fat and muscle but you'll gain a bunch of fat.

    Saying 4K calories without knowing the OP's stats is arbitrary, he may not need that or he may need more. Any kind of bulk is going to add some fat, there is no way around that. If he wants to add size, he needs to eat big period. Now he can gradually add-in calories over time to help adjust and that MIGHT reduce some fat gain, but he's gonna need to experiment.
    True...i didn't explain that very well...and also true that I don't know the OPs stats.
    1.5gm's of protein per 1 lb of bodyweight is probably overkill. I'm in advanced nutrition class right now for my MS program and there are no good studies, that I've seen at least, that say eating that much on a bulk is useful. It won't hurt you, but it's probably not useful. From what I've see in research, the highest has been 2.38KG's per KG of BW, which equates to roughly 1.082gms per 1lb of bodyweight. Now, there was one study I read that indicated as much as 3KG's per 1KG of BW (approximately 1.36gms per 1lb) is useful when losing weight, but that's a different scenario.
    The research I've been reading...some of which can be found here: http://www.alanaragon.com/articles Is GENERALLY suggesting 2.3-3.1g per kg which ended up being roughly close to 1-1.5g/pound of lean mass. More than 1.5 is overkill and less than 1 can leave gains on the table? Thats how I understand it.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    number but if you just eat 4000k a day you will definitely gain fat and muscle but you'll gain a bunch of fat.

    Saying 4K calories without knowing the OP's stats is arbitrary, he may not need that or he may need more. Any kind of bulk is going to add some fat, there is no way around that. If he wants to add size, he needs to eat big period. Now he can gradually add-in calories over time to help adjust and that MIGHT reduce some fat gain, but he's gonna need to experiment.
    True...i didn't explain that very well...and also true that I don't know the OPs stats.
    1.5gm's of protein per 1 lb of bodyweight is probably overkill. I'm in advanced nutrition class right now for my MS program and there are no good studies, that I've seen at least, that say eating that much on a bulk is useful. It won't hurt you, but it's probably not useful. From what I've see in research, the highest has been 2.38KG's per KG of BW, which equates to roughly 1.082gms per 1lb of bodyweight. Now, there was one study I read that indicated as much as 3KG's per 1KG of BW (approximately 1.36gms per 1lb) is useful when losing weight, but that's a different scenario.
    The research I've been reading...some of which can be found here: http://www.alanaragon.com/articles Is GENERALLY suggesting 2.3-3.1g per kg which ended up being roughly close to 1-1.5g/pound of lean mass. More than 1.5 is overkill and less than 1 can leave gains on the table? Thats how I understand it.

    It's good that you're using more evidence-based information, but make sure to take it "in-context."

    The first article is in reference to a pre-contest bodybuilder, not a bodybuilder that is in an off-season bulk; there is a big difference. Also note, that the recommendation is for 2.3 - 3.1 Grams per KILOGRAM of LBM for protein. 3.1 KG's is about 1.4grams per pound. But again, this is referencing more of a "Cut" not a "Bulk." Notice in one of the other studies that it reads 1.6g/kg - 1.7g / kg. I've actually read a couple of these before but didn't use them as final references for a paper I was working on. One of the articles referenced is related more to athletes than bodybuilders, however; many rules still apply.
    GENERALLY suggesting 2.3-3.1g per kg which ended up being roughly close to 1-1.5g/pound of lean mass. More than 1.5 is overkill and less than 1 can leave gains on the table?

    Not really sure. I've seen many studies that indicate as high as 2g / kg which is slightly under, yet many other studies say something like 1.4g/kg to 1.7 or 1.8g/kg. In many ways, it's still very individualized and the individual must experiment and determine what works best for them. Going from .8 to 1 to 1.25g/LB during general exercise... I'm not sure how important it is or isnt' as much of the literature is not in agreement. However, I will say that during a Cut; it probably is more important to keep the protein high.

    I've listen to Alan and Layne discuss this in various podcasts, one that the JISSN is involved with, and Layne said 1.25 is about as high he would recommend. Being that he did his doctoral work in the area of Protein, I would tend to trust him as a source too.
  • 3laine75
    3laine75 Posts: 3,069 Member
    From things i've recently read, people are putting on unnecessary fat when they try to bulk. You don't have to eat like a horse to gain muscle. Doing so will gain more fat than muscle.

    You should definitely get your 1-1.5g of protein per pound of lean body mass...
    around 30% of your calories from fats...
    and then you should fill in the rest with carbs...but you should play around with the carb number until you find something that puts about 1-2lbs per month on you. It will, unfortunately, take a few months to find the right number but if you just eat 4000k a day you will definitely gain fat and muscle but you'll gain a bunch of fat.

    Experienced lifters should only expect to gain around 15lbs of lean mass per year if they eat right and lift heavy all year...

    That mass gainer you mentioned is STACKED with calories but 1000+ per shake is probably overkill. I've got Arnold's Iron Mass which is 285cal per scoop...and uses sweet potato/oats for complex carb sources...i'd recommend something with less calories so you can fit it in comfortably...not force it in.

    Check out Alan Aragon's info on the subject...he's on the interwebz.


    OP is an 18 year old male who could easily pack on 0.5 lb muscle a week. 1-2 lb gain a month seems like sacrificing the gains he'd get with a clean bulk at 1lb a week (yes, with the 0.5 fat he'd gain with it),

    If I had age, testosterone and newb gains on my side - no way I'd piddle about recomping.

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