First time bulker!
ryanh5070
Posts: 5 Member
Hey guys! I'm trying to gain some weight and muscle, I'm currently just over 9 stone and very slim, if anyone has any tips or advice it would be helpful! Also looking for any friends on here to help push each other to where we wanna be !
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No advice but good luck!1
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Hey man, take a look at this...
http://www.healthylivingheavylifting.com/how-to-calculate-macros-for-bulking/0 -
Eat like there's no tomorrow, use heavy compound lifts in the 6-10 rep range, get 7-8hrs sleep every night0
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Wouldn't it be better to go for hypertrophy?0
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He's going to want to build some strength with that also0
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True true, thought hypertrophy would be better for size?0
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Oh wait, I see both. Yep, got it!0
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Sounds like he's an Ectomorph so he's going to be a hardgainer2
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Eat more food. If you're not gaining weight at the rate you want, eat even more food. Plus some sort of strength program with progressive overload.0
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Cheers guys ! Need to get my little belly used to this food lol0
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Welcome to the bulk club0
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DresdenSinn wrote: »Sounds like he's an Ectomorph so he's going to be a hardgainer
Hes not. Somatotypes arent even a thing. And stastically there is little variation in metabolic rates. Where people have big swings in energy is through daily activities or lots of exercise.
OP, you need to find a surplus. Generally 10 to 15% over your maintenance level is suggested to minimize fat gains. Below are is roughly how macros should be set up.
Protein around 1g per lb of lean body mass (~90% of your body weight), fats .35g to .6g per lb of lbm and carbs are the rest.
If you struggle to eat enough calories follow: http://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read/p1
And follow a structured lifting program
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http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you#latest1 -
Good luck man! Aside from eating...lifting weights...getting enough sleep. The best free advice in the world is consistency. It's not enough to have a good day here and a better week there. It has to be month in month out. If you can be aware that you're in this for the long haul.....you'll make all kinds of gains!...ps..im finding olive oil shots can be your friend0
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Pro Advice: Never eat a sugar. You'll get fat and wake up dead.1
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