Any advice for bulking?

https://community.myfitnesspal.com/en/discussion/10226536/bulking-for-beginners

"First off, find out what your Total Daily Energy Expenditure (TDEE) is. Go on google, put in your age, sex, weight, height, and activity level. This is the number of calories you need to eat to MAINTAIN weight.

To gain weight, you need to eat +500 calories a week for 1lb /week of weight gain. That is probably too hard, so I recommend aiming for +250 calories over your TDEE for 0.5lb / week of weight gain. Track everythign you put in your mouth with a food scale and a my fitness pal account. You NEED to find high caloric foods that are easy to eat. Examples are:

-Spreadables: Peanut butter, nutella, those flavored peanut butter spreads, etc.
-Liquid: Whole Milk, Olive oil (filled with healthy fats but lots of calories per tablespoon... I used to just take shots when I was underweight and needed more calories before bed).
-Shakes: I used to make shakes with whole fat milk, olive oil, chocolate protein, peanut butter, bananas, etc. If you don't mind 'dirty' foods, add in ice cream too! You can easily make 1000 calorie shakes if you want!

If you are OK with it, you can 'dirty bulk' meaning having high calorie foods that are not exactly known for being healthy. So things like fast food, ice cream, pizza, whatever. If you don't want that, stick to the things I listed above.

Cheers!

Edit: Just a reminder to track your calories - underweight people overestimate how much they are eating, and overweight people underestimate it. Tracking what you eat will be a full time job, but you need to do it for at least 3 weeks until you have an idea of how much you should eat daily. 3 weeks is what it takes to build a habit / make it routine. GOOD LUCK!"

psulemon wrote: »

brandoncote9397 wrote: »

Definitely self designed lol. It's worked for me in the past so I figured I'd just do it again

Honestly, I would probably gravitate more towards a structured proven program, unless you have some degree in human physiology. It's quite easy for the individual to become more focused on isometric moves as opposed to compound, which will not provide the best results.

Agreed!

check out strong lifts, Wendler 5/3/1, or PHUL, all structured to increase strength, though I would say 5/3/1 and PHUL better for bulking if you already have a good strength foundation.

Also check our PPLPPLx - there is a bodybuilding focused variant (coolcicada) or a strength with accessories focused variant (Omar Isuf).