bulking up

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mektnf04
mektnf04 Posts: 22
in Fitness and Exercise
I have been on here for 2 months and have lost most of the weight that I felt I needed to lose. Now I would like to start bulking up and I need some help/advice for a good way to put on muscle mass. I have read that it is best to eat 6 meals per day and take in a lot of protein. I am planning on getting some Whey Protein and some Creatine which I also heard is recommended even though some would say otherwise on the Creatine. I also heard that you need to avoid certain carbs. So here are some questions I have for people out there who have had success bulking up and putting on muscle mass not fat...

How much of a calorie increase should I have?

How much protein is recommended per day?

Good high protein foods?

Foods to avoid (what are simple carbs)?

Thanks in advance for any advise/recommendations!!!

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Replies

  • jourelemode
    jourelemode Posts: 15
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    take in 500cals over your maintenance calories.

    1.5g/lbs of protein a day

    tuna, chicken breast, flank steak, salmon, ground turkey, anything thats lean...eggwhites etc.

    simple carbs are carbs like white rice, potatoes, white bread. the stuff that's white usually...eat brown rice, sweet potatoes wheat bread, stuff like that. oatmeal.

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