trying to bulk
thatsmyspot
Posts: 29 Member
hey everyone, just looking for some tips. here are my specs
I am 5'10 170 lb, looking to get up to 200 lb
I am currently eating 3500 calories a day 450 carbs / 200 protien / 100 fat 18.5% body fat
I am finding it very hard to eat that much a day
I went from 135 lb to 170 lb in 4 months, but am stuck at 170.
is that beginner gains or am I stuck? do i need to eat even more a day?
thanks!
I am 5'10 170 lb, looking to get up to 200 lb
I am currently eating 3500 calories a day 450 carbs / 200 protien / 100 fat 18.5% body fat
I am finding it very hard to eat that much a day
I went from 135 lb to 170 lb in 4 months, but am stuck at 170.
is that beginner gains or am I stuck? do i need to eat even more a day?
thanks!
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Replies
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Want to gain weight....def eat more. Bulking is def not as scientific as cuttting/losing weight0
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Calories are king.
if you stop gaining... then you aren't eating enough- you plateaued essentially. Your gaining calories have become your maintenance calories. Just up by another 250. If you don't see gain in 3-4 weeks- up by another 250. Wait 3-4 weeks.
Add more again if no gains.
Lather rinse repeat till desired weight is hit- or you get too sick of yourself.0 -
i'm trying to keep my body fat from going up but i'm guessing that cant be avoided?0
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I'm fine with that if that's how long its going to take
most people think its crazy how much i put on so fast0 -
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In for pics!0
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there ya go as you can see i need a lot of work and definition, want to add at least another 30 pounds before cutting0
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my back and legs are nothing worth noting need tons of work.
I do bicep/back on monday, chest/tricep on tuesday legs wednesday and shoulders thursday
my eating regimen is a lot healthier and better then it was when i started as to watch my body fat ratio0 -
thatsmyspot wrote: »my back and legs are nothing worth noting need tons of work.
I do bicep/back on monday, chest/tricep on tuesday legs wednesday and shoulders thursday
my eating regimen is a lot healthier and better then it was when i started as to watch my body fat ratio
If you're eating near what you say - there should be a good deal of "unhealthy" food in there... because that's a boat load of chicken and broccoli.
Also- only one day to legs?
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lol thats why i said healthiER. I do eat a ton of chicken, oats , fruit smoothies, yogurt, natural peanut butter. before i was eating pizza and potato chips0
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my time frame is as long as i takes, just want to make sure i'm doing the right things, and i posted my workout already above0
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You have an entire day dedicated to shoulders- me thinks you should spend more time doing legs.
just saying.0 -
First thing I would suggest is to get on a better lifting program. A 5x5 like Ice Cream 5x5 or Strong Lifts 5x5 would be a good idea. You need to start working harder or you'll end up not liking the way you look as you progress.
Second, you seem to have gone up faster than advisable, which is generaly 1to 2 lbs a week at most and that's if you're lifting hard. You might want to take some time to slow this bulk down and look at a recomp or even small cut right now. This depends on your goals but if you continue you will likely end up with a rather large gut by the time you hit your target.
I think I would take a couple weeks to a month and get a feel for your maintenance level. It won't hurt you to take a breather and determine where you really are for your intake needs then you can reassess where you need to take it.0 -
18.5% BF and bulking, uh oh!-1
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at 18.5% and 170 pounds I am not sure why you are trying to get to 200 pounds….< where did you come up with 200 pounds?
I would suggest…
1. cut down to sub 14% body fat and then bulk again..
OR
2. eat at maintenance level and do a recomp ….
OR
3 get to about 180 pounds and then cut down ..
I am 5-10 186 and just finished a bulk where I went from 176 to 186 ..for me, I started losing definition at 186 and feeling bloaty….
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Read this
http://www.simplyshredded.com/bulking-guide.html
it's very informative and much more along the lines of what your trying to do.
Eating "right" is vastly more important than your training regimen. However, you do need to fix the way you train. Try something like
http://www.muscleandfitness.com/workouts/workout-routines/german-volume-training-build-more-size-6-weeks
Currently I do 6 on 1 off
Legs/abs 1
Back(lower)/bis
Chest/tris
Rest
Legs/abs 2
Back(upper)/bis
Shoulder/tris
Try to include the big 3(Bench press, Deadlift, Squats)
And try to do a little of everything for all muscle groups (machines, dumbells, barbells, cables, bodyweight)
Definitely don't add anymore to your intake you should probably do a short "cut" 4-6 weeks and then back to bulking.
My background story sounds very similar to yours. Started at 135 and got up to about 160 in 3 months then got stuck so I can relate. ultimate goal is still 200~ at about 10%
Bulking is more like a 5k less like a short sprint, your get there just take your time0 -
thanks for all your help guys! I think i will get up to 180 slowly because i still feel small and then cut for a bit , and i will definitely look into that weight lifting program0
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Read this
http://www.simplyshredded.com/bulking-guide.html
it's very informative and much more along the lines of what your trying to do.
Eating "right" is vastly more important than your training regimen. However, you do need to fix the way you train. Try something like
http://www.muscleandfitness.com/workouts/workout-routines/german-volume-training-build-more-size-6-weeks
Currently I do 6 on 1 off
Legs/abs 1
Back(lower)/bis
Chest/tris
Rest
Legs/abs 2
Back(upper)/bis
Shoulder/tris
Try to include the big 3(Bench press, Deadlift, Squats)
And try to do a little of everything for all muscle groups (machines, dumbells, barbells, cables, bodyweight)
Definitely don't add anymore to your intake you should probably do a short "cut" 4-6 weeks and then back to bulking.
My background story sounds very similar to yours. Started at 135 and got up to about 160 in 3 months then got stuck so I can relate. ultimate goal is still 200~ at about 10%
Bulking is more like a 5k less like a short sprint, your get there just take your time
bolded part is rubbish ….
please define eating "right"...0 -
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-
Read this
http://www.simplyshredded.com/bulking-guide.html
it's very informative and much more along the lines of what your trying to do.
Eating "right" is vastly more important than your training regimen. However, you do need to fix the way you train. Try something like
http://www.muscleandfitness.com/workouts/workout-routines/german-volume-training-build-more-size-6-weeks
Currently I do 6 on 1 off
Legs/abs 1
Back(lower)/bis
Chest/tris
Rest
Legs/abs 2
Back(upper)/bis
Shoulder/tris
Try to include the big 3(Bench press, Deadlift, Squats)
And try to do a little of everything for all muscle groups (machines, dumbells, barbells, cables, bodyweight)
Definitely don't add anymore to your intake you should probably do a short "cut" 4-6 weeks and then back to bulking.
My background story sounds very similar to yours. Started at 135 and got up to about 160 in 3 months then got stuck so I can relate. ultimate goal is still 200~ at about 10%
Bulking is more like a 5k less like a short sprint, your get there just take your time
bolded part is rubbish ….
please define eating "right"...
Yup. Vastly more important? I don't think so.
so you can eat clean, train like crap, and still have huge gainzzz???0 -
Read this
http://www.simplyshredded.com/bulking-guide.html
it's very informative and much more along the lines of what your trying to do.
Eating "right" is vastly more important than your training regimen. However, you do need to fix the way you train. Try something like
http://www.muscleandfitness.com/workouts/workout-routines/german-volume-training-build-more-size-6-weeks
Currently I do 6 on 1 off
Legs/abs 1
Back(lower)/bis
Chest/tris
Rest
Legs/abs 2
Back(upper)/bis
Shoulder/tris
Try to include the big 3(Bench press, Deadlift, Squats)
And try to do a little of everything for all muscle groups (machines, dumbells, barbells, cables, bodyweight)
Definitely don't add anymore to your intake you should probably do a short "cut" 4-6 weeks and then back to bulking.
My background story sounds very similar to yours. Started at 135 and got up to about 160 in 3 months then got stuck so I can relate. ultimate goal is still 200~ at about 10%
Bulking is more like a 5k less like a short sprint, your get there just take your time
bolded part is rubbish ….
please define eating "right"...
Yup. Vastly more important? I don't think so.
Unless eating right = in a surplus? I have hope, but I'm not holding my breath...0 -
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Yes eat "right" means surplus in this case. but in all things fitness, diet is about 80% of the battle I'll give training the rest. I never said training wasn't important. It's just not as important.
Obviously I train hard
But How is it worth it to to do all this work going from 135 to 200 and have like 30lbs of fat go on your frame. Just so you cut up and have the off chance of losing any muscle you worked so hard for.
Just sayin0 -
Yes eat "right" means surplus in this case. but in all things fitness, diet is about 80% of the battle I'll give training the rest. I never said training wasn't important. It's just not as important.
Obviously I train hard
But How is it worth it to to do all this work going from 135 to 200 and have like 30lbs of fat go on your frame. Just so you cut up and have the off chance of losing any muscle you worked so hard for.
Just sayin
You're not going to gain 30 pounds of fat by eating only fat.
You gain 30 pounds of fat by eating a calorie surplus for extended periods of time with little to no work or no moderation - or even by eating a large surplus over a shorter period of time with little to not work.
Eating clean doesn't mean gains. or no gains.
The way you chose to break down your calorie "budget" while you are cutting is VASTLY more important.
Eating my 1600 calories worth of calories in the form of cake alone can be done. But it won't meet my over all needs- or support my training.
There is a difference.0 -
right. but I guess I messed up assuming that would be understood.... I mean we are on the forums for an app that brakes down your macros for you...
Eat clean. eat surplus, just not so much more that it ends up being stored as fat. Yes training is important just not as important as how you eat.
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100% clean is a stretch. You need some of that "bad stuff" to. it's not just the overall amount it's the caliber of what your eating. You need foods that are macro and micro nutrient rich, properly portioned, and in the amounts that your body needs for change.
Here I'll correct "eat clean" and say "eating properly to fit your goal"
But in all actuality how you view the fitness matrix is all based on your body, personal preference, personal opinions, and personal experiences.
Never tried to say that my way was the end all be all fact. I just said what has worked and is working for me because, the original poster and myself share very similar stats.
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