Bulking
Miss_Krissy87
Posts: 214 Member
I just started bulking this week and its been hard to eat more food. Can you all give me ideas on food that you eat when bulking and if the amount of carbs you eat matter while bulking. Any advice would be appreciated. Thank you
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Replies
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it gets easier to eat all the foods - just give it a couple of weeks and you will be fine
As for food - generally just more of what I was eating before. Or the same amount plus a 'treat' with the leftover calories.
However - I also gained more fat than I wanted when I bulked which was a pain in the *kitten* to lose later. So this time around I'm going to do it very very slowly to try to keep the fat down.2 -
That's what I'm trying to do is a slow bulk so I dont gain so much fat in the wrong places. Its the eating more that's hard and I don't know if eating more carbs is okay to.0
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Us telling you how many carbs we eat isn't helpful. Eating 250 calories above maintenance shouldn't be leaving you that stuffed. That's like...a protein bar. And if that makes you stuffed, add a tablespoon of olive oil to your salad and another 100 calories somewhere else and call it a day.3
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Miss_Krissy87 wrote: »That's what I'm trying to do is a slow bulk so I dont gain so much fat in the wrong places. Its the eating more that's hard and I don't know if eating more carbs is okay to.
Carbs are a wonderful thing. Like Ardita said it's really not that hard to add 250 more calories to your diet. My bro advice would be to add a few more carbs preworkout and more protein postworkout. Or you could just have 3 oreos and a tablespoon of peanut butter before bed. To each their own.4 -
I guess for starters you'll need to expound on what you mean by "bulking", or better still, what that term means to you.
I'll assume you're hoping to add some muscle, but how much is the real question. If you're looking at putting on say 5lbs of muscle (totally doable) you're going to put on a bit of fat. However, it's a fine line. If you gain ten pounds, but five of that is muscle, that's a fair trade. Diet off the five afterwards and you'll look jacked!
What kind of lifting program are you doing for your "bulk"? How about protein intake for the day? - Remember if you're lifting harder you're burning more too..
I would shoot for 100 gm of protein a day. 1 cup of %1 cottage cheese has 180 cal and 30gm of protein. Split that up into two 1/2 cup snacks a day and you'll be well on your way.
Try to keep your carbs clean.. ie. sweet potatoes, long grain rice etc.. As someone else pointed out; just add a little bit more food each day and before you know it, you'll be on your way.
Good luck!1 -
CoreyColwell wrote: »I guess for starters you'll need to expound on what you mean by "bulking", or better still, what that term means to you.
I'll assume you're hoping to add some muscle, but how much is the real question. If you're looking at putting on say 5lbs of muscle (totally doable) you're going to put on a bit of fat. However, it's a fine line. If you gain ten pounds, but five of that is muscle, that's a fair trade. Diet off the five afterwards and you'll look jacked!
What kind of lifting program are you doing for your "bulk"? How about protein intake for the day? - Remember if you're lifting harder you're burning more too..
I would shoot for 100 gm of protein a day. 1 cup of %1 cottage cheese has 180 cal and 30gm of protein. Split that up into two 1/2 cup snacks a day and you'll be well on your way.
Try to keep your carbs clean.. ie. sweet potatoes, long grain rice etc.. As someone else pointed out; just add a little bit more food each day and before you know it, you'll be on your way.
Good luck!
100gram protein a day on a bulk?!?! I would UP that..3 -
CoreyColwell wrote: »I guess for starters you'll need to expound on what you mean by "bulking", or better still, what that term means to you.
I'll assume you're hoping to add some muscle, but how much is the real question. If you're looking at putting on say 5lbs of muscle (totally doable) you're going to put on a bit of fat. However, it's a fine line. If you gain ten pounds, but five of that is muscle, that's a fair trade. Diet off the five afterwards and you'll look jacked!
What kind of lifting program are you doing for your "bulk"? How about protein intake for the day? - Remember if you're lifting harder you're burning more too..
I would shoot for 100 gm of protein a day. 1 cup of %1 cottage cheese has 180 cal and 30gm of protein. Split that up into two 1/2 cup snacks a day and you'll be well on your way.
Try to keep your carbs clean.. ie. sweet potatoes, long grain rice etc.. As someone else pointed out; just add a little bit more food each day and before you know it, you'll be on your way.
Good luck!
This is a combination of poor and typical bro advice. Not to mention that 5lbs of muscle won't make you "jacked" nor is a 50/50 muscle to fat ratio good.
To bulk the only requirement is to consume more calories than you burn (CICO). To gain less fat your surplus should be smaller, this is not a race.
Protein is usually set to 0.8-1.2g/lb , fats at a minimum of 0.4g/lb and carbs as the remainder. Contrary to popular belief, as much as protein is necessary to gain muscle, carbohydrates are king.7 -
I typically eat a similar amount of Protein and fat when bulking as I do when cutting but add in carbs. I don't stress if I go over on the protein or fat but agree with @trigden1991 that carbs are where it's at for bulking.
Stuff that I eat when bulking that I don't when cutting:- Bread (usually in the form of PB&Jelly s/wiches or pizza)
- Pop tarts (massive calorie hit in a small desk friendly package)
- Rice
- Porridge (oatmeal for you US folks)
- Bagels
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Miss_Krissy87 wrote: »I just started bulking this week and its been hard to eat more food. Can you all give me ideas on food that you eat when bulking and if the amount of carbs you eat matter while bulking. Any advice would be appreciated. Thank you
I am just starting to ease into this myself. I am finding I have the wrong groceries to do this! Until I can get to the store I am adding extra cheese and putting a little more food on my snack plate, adding a little extra cereal to my morning snack.
When I get to the store I am going to pick out a more calorie dense ice cream, a little more calorie dense cereal. I am going to try to not change my eating habits too much - just pick items that I already eat and choose a higher calorie alternative.3 -
CoreyColwell wrote: »I guess for starters you'll need to expound on what you mean by "bulking", or better still, what that term means to you.
I'll assume you're hoping to add some muscle, but how much is the real question. If you're looking at putting on say 5lbs of muscle (totally doable) you're going to put on a bit of fat. However, it's a fine line. If you gain ten pounds, but five of that is muscle, that's a fair trade. Diet off the five afterwards and you'll look jacked!
What kind of lifting program are you doing for your "bulk"? How about protein intake for the day? - Remember if you're lifting harder you're burning more too..
I would shoot for 100 gm of protein a day. 1 cup of %1 cottage cheese has 180 cal and 30gm of protein. Split that up into two 1/2 cup snacks a day and you'll be well on your way.
Try to keep your carbs clean.. ie. sweet potatoes, long grain rice etc.. As someone else pointed out; just add a little bit more food each day and before you know it, you'll be on your way.
Good luck!
Thank you this was really helpful!!0 -
Miss_Krissy87 wrote: »I just started bulking this week and its been hard to eat more food. Can you all give me ideas on food that you eat when bulking and if the amount of carbs you eat matter while bulking. Any advice would be appreciated. Thank you
I am just starting to ease into this myself. I am finding I have the wrong groceries to do this! Until I can get to the store I am adding extra cheese and putting a little more food on my snack plate, adding a little extra cereal to my morning snack.
When I get to the store I am going to pick out a more calorie dense ice cream, a little more calorie dense cereal. I am going to try to not change my eating habits too much - just pick items that I already eat and choose a higher calorie alternative.
Thank you for the advice. Trying to build my legs and gluts. I don't like how small they are.0 -
trigden1991 wrote: »CoreyColwell wrote: »I guess for starters you'll need to expound on what you mean by "bulking", or better still, what that term means to you.
I'll assume you're hoping to add some muscle, but how much is the real question. If you're looking at putting on say 5lbs of muscle (totally doable) you're going to put on a bit of fat. However, it's a fine line. If you gain ten pounds, but five of that is muscle, that's a fair trade. Diet off the five afterwards and you'll look jacked!
What kind of lifting program are you doing for your "bulk"? How about protein intake for the day? - Remember if you're lifting harder you're burning more too..
I would shoot for 100 gm of protein a day. 1 cup of %1 cottage cheese has 180 cal and 30gm of protein. Split that up into two 1/2 cup snacks a day and you'll be well on your way.
Try to keep your carbs clean.. ie. sweet potatoes, long grain rice etc.. As someone else pointed out; just add a little bit more food each day and before you know it, you'll be on your way.
Good luck!
This is a combination of poor and typical bro advice. Not to mention that 5lbs of muscle won't make you "jacked" nor is a 50/50 muscle to fat ratio good.
To bulk the only requirement is to consume more calories than you burn (CICO). To gain less fat your surplus should be smaller, this is not a race.
Protein is usually set to 0.8-1.2g/lb , fats at a minimum of 0.4g/lb and carbs as the remainder. Contrary to popular belief, as much as protein is necessary to gain muscle, carbohydrates are king.
Thank you all this advice is really helpful!0 -
CoreyColwell wrote: »I guess for starters you'll need to expound on what you mean by "bulking", or better still, what that term means to you.
I'll assume you're hoping to add some muscle, but how much is the real question. If you're looking at putting on say 5lbs of muscle (totally doable) you're going to put on a bit of fat. However, it's a fine line. If you gain ten pounds, but five of that is muscle, that's a fair trade. Diet off the five afterwards and you'll look jacked!
What kind of lifting program are you doing for your "bulk"? How about protein intake for the day? - Remember if you're lifting harder you're burning more too..
I would shoot for 100 gm of protein a day. 1 cup of %1 cottage cheese has 180 cal and 30gm of protein. Split that up into two 1/2 cup snacks a day and you'll be well on your way.
Try to keep your carbs clean.. ie. sweet potatoes, long grain rice etc.. As someone else pointed out; just add a little bit more food each day and before you know it, you'll be on your way.
Good luck!
Thank you for the advice. Trying to add muscle to my legs and gluts. There small to me I would like them to be bigger before next summer. Not in a hurry just trying to start now.0 -
Cahgetsfit wrote: »it gets easier to eat all the foods - just give it a couple of weeks and you will be fine
As for food - generally just more of what I was eating before. Or the same amount plus a 'treat' with the leftover calories.
However - I also gained more fat than I wanted when I bulked which was a pain in the *kitten* to lose later. So this time around I'm going to do it very very slowly to try to keep the fat down.
Thank you for the advice!0 -
To add on to my previous points. Take it slow! Bulking is about trying to stimulate and fuel muscle hypertrophy without the adding too much fat. Too far one way and you won't gain, too far the other and you'll get fat. Normal rate of gain is 0.25-0.5lbs per week for men and I would say the lower end for women (purely my opinion).4
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trigden1991 wrote: »To add on to my previous points. Take it slow! Bulking is about trying to stimulate and fuel muscle hypertrophy without the adding too much fat. Too far one way and you won't gain, too far the other and you'll get fat. Normal rate of gain is 0.25-0.5lbs per week for men and I would say the lower end for women (purely my opinion).
Thank you! I'm trying to slowly bulk so I don't gain to much fat.0 -
trigden1991 wrote: »CoreyColwell wrote: »I guess for starters you'll need to expound on what you mean by "bulking", or better still, what that term means to you.
I'll assume you're hoping to add some muscle, but how much is the real question. If you're looking at putting on say 5lbs of muscle (totally doable) you're going to put on a bit of fat. However, it's a fine line. If you gain ten pounds, but five of that is muscle, that's a fair trade. Diet off the five afterwards and you'll look jacked!
What kind of lifting program are you doing for your "bulk"? How about protein intake for the day? - Remember if you're lifting harder you're burning more too..
I would shoot for 100 gm of protein a day. 1 cup of %1 cottage cheese has 180 cal and 30gm of protein. Split that up into two 1/2 cup snacks a day and you'll be well on your way.
Try to keep your carbs clean.. ie. sweet potatoes, long grain rice etc.. As someone else pointed out; just add a little bit more food each day and before you know it, you'll be on your way.
Good luck!
This is a combination of poor and typical bro advice. Not to mention that 5lbs of muscle won't make you "jacked" nor is a 50/50 muscle to fat ratio good.
To bulk the only requirement is to consume more calories than you burn (CICO). To gain less fat your surplus should be smaller, this is not a race.
Protein is usually set to 0.8-1.2g/lb , fats at a minimum of 0.4g/lb and carbs as the remainder. Contrary to popular belief, as much as protein is necessary to gain muscle, carbohydrates are king.
So quick to pull the brology card... ;-)
Well, in fairness, I have been living (Lifting) it for over a decade. So I can speak from personal experience on what I certainly have gleaned over the years.
The 50/50 thing wasn't meant as science. It was an illustration. She's already tiny, so I would say if gained 5lbs of Muscle and lost the excess fat she put on during her bulk, then should would indeed look pretty damn good! I thought it was pretty obvious that I was trying to be encouraging.. Guess not.
As far as protein intake goes, what many ppl fail to understand is that the "suggested" 0.8 -1.2g/lb is based on "Lean Muscle". My understanding is that she currently weighs 130/lb, so my suggestion of 100 gms of protein is fairly realistic. Sure more is better.To bulk the only requirement is to consume more calories than you burn (CICO). To gain less fat your surplus should be smaller, this is not a race.
Unless of course you're referring to gaining weight as your only measurement of said bulk, I would suggest that there's quite a bit more to the puzzle. Supplements, lifting program/schedule, sleep, protein intake etc etc.
I appreciate that you obviously know all this.. Just a little tongue in cheek sass for ya... ;-)
I've been going to the gym for quite some time now and I see folks all the time day in day out think all they need to do is eat more and lift, and they never make the progress they want to.
As I'm sure most of you know; The lifting part is the easy part. Dialing the kitchen, now that's where the real work is!
@trigden1991 - I appreciate your input brother.. You clearly have much to offer!
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CoreyColwell wrote: »
Your point about gaining 5lbs on a small frame is indeed valid and an oversight on my behalf! The scale weight is the trap that a vast majority of the population fall into ( I myself have been there). Chasing a goal weight or strength goal with no regard for lean mass gain. Couldn’t agree more about the importance of diet though. Diet is 80% of the battle for any fitness goal with training a close second.
Oh and just to add, I may be your junior but also have nearly a decade of training behind me
Always nice to get a constructive, informed opinion!
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CoreyColwell wrote: »trigden1991 wrote: »CoreyColwell wrote: »I guess for starters you'll need to expound on what you mean by "bulking", or better still, what that term means to you.
I'll assume you're hoping to add some muscle, but how much is the real question. If you're looking at putting on say 5lbs of muscle (totally doable) you're going to put on a bit of fat. However, it's a fine line. If you gain ten pounds, but five of that is muscle, that's a fair trade. Diet off the five afterwards and you'll look jacked!
What kind of lifting program are you doing for your "bulk"? How about protein intake for the day? - Remember if you're lifting harder you're burning more too..
I would shoot for 100 gm of protein a day. 1 cup of %1 cottage cheese has 180 cal and 30gm of protein. Split that up into two 1/2 cup snacks a day and you'll be well on your way.
Try to keep your carbs clean.. ie. sweet potatoes, long grain rice etc.. As someone else pointed out; just add a little bit more food each day and before you know it, you'll be on your way.
Good luck!
This is a combination of poor and typical bro advice. Not to mention that 5lbs of muscle won't make you "jacked" nor is a 50/50 muscle to fat ratio good.
To bulk the only requirement is to consume more calories than you burn (CICO). To gain less fat your surplus should be smaller, this is not a race.
Protein is usually set to 0.8-1.2g/lb , fats at a minimum of 0.4g/lb and carbs as the remainder. Contrary to popular belief, as much as protein is necessary to gain muscle, carbohydrates are king.
So quick to pull the brology card... ;-)
Well, in fairness, I have been living (Lifting) it for over a decade. So I can speak from personal experience on what I certainly have gleaned over the years.
The 50/50 thing wasn't meant as science. It was an illustration. She's already tiny, so I would say if gained 5lbs of Muscle and lost the excess fat she put on during her bulk, then should would indeed look pretty damn good! I thought it was pretty obvious that I was trying to be encouraging.. Guess not.
As far as protein intake goes, what many ppl fail to understand is that the "suggested" 0.8 -1.2g/lb is based on "Lean Muscle". My understanding is that she currently weighs 130/lb, so my suggestion of 100 gms of protein is fairly realistic. Sure more is better.To bulk the only requirement is to consume more calories than you burn (CICO). To gain less fat your surplus should be smaller, this is not a race.
Unless of course you're referring to gaining weight as your only measurement of said bulk, I would suggest that there's quite a bit more to the puzzle. Supplements, lifting program/schedule, sleep, protein intake etc etc.
I appreciate that you obviously know all this.. Just a little tongue in cheek sass for ya... ;-)
I've been going to the gym for quite some time now and I see folks all the time day in day out think all they need to do is eat more and lift, and they never make the progress they want to.
As I'm sure most of you know; The lifting part is the easy part. Dialing the kitchen, now that's where the real work is!
@trigden1991 - I appreciate your input brother.. You clearly have much to offer!
I'm very thankful for both of your inputs. As I feel both of you brought great ideas to help me. Thanks1 -
trigden1991 wrote: »CoreyColwell wrote: »
Your point about gaining 5lbs on a small frame is indeed valid and an oversight on my behalf! The scale weight is the trap that a vast majority of the population fall into ( I myself have been there). Chasing a goal weight or strength goal with no regard for lean mass gain. Couldn’t agree more about the importance of diet though. Diet is 80% of the battle for any fitness goal with training a close second.
Oh and just to add, I may be your junior but also have nearly a decade of training behind me Always nice to get a constructive, informed opinion!
Thankful for both of your opinions!0 -
trigden1991 wrote: »CoreyColwell wrote: »
Your point about gaining 5lbs on a small frame is indeed valid and an oversight on my behalf! The scale weight is the trap that a vast majority of the population fall into ( I myself have been there). Chasing a goal weight or strength goal with no regard for lean mass gain. Couldn’t agree more about the importance of diet though. Diet is 80% of the battle for any fitness goal with training a close second.
Oh and just to add, I may be your junior but also have nearly a decade of training behind me Always nice to get a constructive, informed opinion!
Cheers!
Finding that "sweet" spot when Cutting or Bulking can indeed be very elusive, and while there are certainly common things to focus on, much of it is individual. What works for me, might not work for others. etc.
I agree with you on the "scale trap" as well. So easy to fall into that trap, be it cutting or bulking. It's amazing how much your body can change w/ out much movement on the scale.
@Miss_Krissy87 - What kind of lifting regime are you looking at?
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CoreyColwell wrote: »trigden1991 wrote: »CoreyColwell wrote: »
Your point about gaining 5lbs on a small frame is indeed valid and an oversight on my behalf! The scale weight is the trap that a vast majority of the population fall into ( I myself have been there). Chasing a goal weight or strength goal with no regard for lean mass gain. Couldn’t agree more about the importance of diet though. Diet is 80% of the battle for any fitness goal with training a close second.
Oh and just to add, I may be your junior but also have nearly a decade of training behind me Always nice to get a constructive, informed opinion!
Cheers!
Finding that "sweet" spot when Cutting or Bulking can indeed be very elusive, and while there are certainly common things to focus on, much of it is individual. What works for me, might not work for others. etc.
I agree with you on the "scale trap" as well. So easy to fall into that trap, be it cutting or bulking. It's amazing how much your body can change w/ out much movement on the scale.
@Miss_Krissy87 - What kind of lifting regime are you looking at?
Right now I'm just doing what I planned for myself with the help of research but the lifting is not the problem its getting enough calories.0 -
The eating will come. As I believe someone else pointed out, it will eventually come. Start by adding just a few extra things through the day. Maybe an extra protein shake etc or protein bar. Split it in two and eat half in the morning and the other half in the afternoon. Start small and gradually increase.
As many here can attest to: The kitchen is bar none the hardest part.
For myself I have a fairly consistent schedule when it comes to food intake.
Typically I eat at these times through out the day: 8am (Breakfast), 9:30am (Cottage Cheese or similar), 11am Protein Shake), 12:30pm (Lunch), 2:30pm (light snack) 4:30pm (Pre-workout shake or snack) 6-7p (Dinner), 9pm (Protein Bar).
This is just what works for me personally. Main meals are at 8am, 12:30, 6-7pm. The rest of the times are snacks or a Protein shake. Usually no more than two as I prefer to eat my protein. Sometimes a snack to me is a Chicken Breast. ;-)
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CoreyColwell wrote: »The eating will come. As I believe someone else pointed out, it will eventually come. Start by adding just a few extra things through the day. Maybe an extra protein shake etc or protein bar. Split it in two and eat half in the morning and the other half in the afternoon. Start small and gradually increase.
As many here can attest to: The kitchen is bar none the hardest part.
For myself I have a fairly consistent schedule when it comes to food intake.
Typically I eat at these times through out the day: 8am (Breakfast), 9:30am (Cottage Cheese or similar), 11am Protein Shake), 12:30pm (Lunch), 2:30pm (light snack) 4:30pm (Pre-workout shake or snack) 6-7p (Dinner), 9pm (Protein Bar).
This is just what works for me personally. Main meals are at 8am, 12:30, 6-7pm. The rest of the times are snacks or a Protein shake. Usually no more than two as I prefer to eat my protein. Sometimes a snack to me is a Chicken Breast. ;-)
Thank you! I'm going to try to start an eating schedule sort of like yours. I've been able to eat at 1900 so far this October. Hoping I can keep it up!1 -
Miss_Krissy87 wrote: »That's what I'm trying to do is a slow bulk so I dont gain so much fat in the wrong places. Its the eating more that's hard and I don't know if eating more carbs is okay to.
carbs are fine....and when you bulk you can't control where the fat goes to, just like you can't control where it comes off from....2 -
I've always found it hard to gain weight and it's not helped by a chronic illness which means I have to avoid certain foods.
When I started logging calories on mfp I realised I just wasn't eating enough! I find it hard to eat big portions so I added extra in the form of snacks -
Protein shakes (with full fat milk)
Smoothies
Dried fruit
Nuts
Peanut butter
Oil in cooking and dressings
Icecream
Cheese
Full fat yoghurt
Avocados are good too (I can't eat them)
I swapped white bread for granary and skimmed milk for full fat (though I can't stand it in tea and coffee )
I also realised that I'm more active than I thought -I walk everywhere and rarely sit still plus my job is quite active, so I log that too and eat back the calories.
It's working for me!
Good luck0 -
I just started my first bulk after eating at a deficit for about half a year. Nearly doubling my calories and going from 25% carbs to 50% carbs. The first couple of days, my gut could barely deal with it. However, now I'm enjoying eating all day. I only eat about 60% of my nutrients throughout the day, and then make a massive calorie/carb bomb of a smoothie with a bunch of greens, for dinner. Quick, cheap, easy to cleanup.
I've even found 2,000 calorie smoothie recipes that I might have to try out on days that I cycle for 40 miles or more.1 -
I've discovered that pinterest has some great smoothies recipes - just search smoothies for weight gain0
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Fat is 9 calories per gram as opposed to Carbs and Protein which are 4 calories per gram, right? So if you don't want to eat a whole more food but still want to add to your daily total calories, you want foods with higher fat content, so things like whole milk, whole eggs, peanut butter, oils (as someone mentioned earlier) like olive oil, flax seed oil (which is really good to add to shakes), red meat, ground meat, etc....all foods with higher fat content which will make it easier for you to consumer more calories.0
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