Tips and motivation for bulking
gabrielb2018
Posts: 13 Member
I am trying to bulk up. Anyone have tips and advice? My goal is to look good and feel good.
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Replies
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We are going to need to know a bit more about you before we can help. What are your stats? (Height, weight, approximate bodyfat) Are you male or female? Are you new to lifting? When you say look good, can you be more specific?
You can also check you the stickies at the top of this forum for more information.1 -
Follow a well-structured lifting program and set your goal at TDEE +10-15%2
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I’m male 24 years old, just started metabolic conditioning on Jan 1st... I’m 6’2” 190 lbs and trying to get good abs and build a lot of upper body strength... not sure on the body fat.0
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gabrielb2018 wrote: »I’m male 24 years old, just started metabolic conditioning on Jan 1st... I’m 6’2” 190 lbs and trying to get good abs and build a lot of upper body strength... not sure on the body fat.
If you are trying to bulk, your abs will actually become less visible. I bulk until I have no Abs, then cut until I have a six pack, rinse and repeat.
You may want to recomp (eat at maintenance, adequate protein, follow a good lifting program) to lose a little fat while gaining a little muscle.3 -
Are there any supplements that you would recommend taking besides protein and creatine? I also take a signature pre-workoutfrombodybuilding.com… Is there anything else I should be doing that will help?0
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gabrielb2018 wrote: »Are there any supplements that you would recommend taking besides protein and creatine? I also take a signature pre-workoutfrombodybuilding.com… Is there anything else I should be doing that will help?
I like ON Pro Gainer, instead of one scoop, I take a half of scoop twice a day, each whole scoop is 650 calories and that's with protein, carbs, and some fat. Def take a high quality whey protein shake post work out, and consider a Casein protein shake late at night around before bedtime. I also swear by Peanut Butter, about 95 cal in ONE tablespoon which is literally a spoonful of PB, so easy to chow down on. Whole milk is good to eat with cereal or oatmeal. Def eat steak for meats and SALMON very high in good fats so high calories per serving. Need any more tips, PM me, I have no problems helping, I was in the same boat and still sorta am, so I know what it's like. Good luck, stay focused!3 -
Hi im bulking and have realised my stomach getting bloated cuz i eating lots of carbs i dont mind it but ive noticed i get back pain prob due to abs an other stuff any advice also i realise i dont really have big glutes so when i sqaut i feel stupid and never seem to ever see the butt getting bigger so i am not flat arsed i want something there what do i do my squat technique has also got worst and harder to do due to putting on weight i also find very hard to do heavier weights sqauting with good technuiqe any tips if anyone has patients to answer all that would be much appreciated thankyou so much1
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Thanks for the advice!0
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Is it a good idea to take a break with metabolic conditioning? Right now I am doing a 45 min class 6days/wk. should I do more heavy lifting in between? Any thoughts?0
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T-nation.com is a great site to learn about weight training/diet. Check it out.3
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I just posted this in another thread but I'll repeat it here...
(Remember this is for HARDGainers)
>
Tips on gaining weight for the hard gainer?
Junk it up. Lots of whole milk, ice cream, breads, cakes, meat, potatoes, dressings, butter, etc.
If you are really a hard gainer you don't have to watch your diet AT ALL.
You can eat anything and everything and you need to in order to gain weight.
Combine this with a basic full-body bodybuilding routine and you can succeed.
Here's a routine for gaining weight.
Do it 3 days a week.
If you are new to training, do only 1 set the first week, add a set each week thereafter until you get 3 sets.
Add weight whenever you get all 3 sets with the higher reps.
Don't quit, don't miss workouts, don't miss meals.
Give it 6 months of hard training and BIG eating.
Warm up with a plank or two.
Barbell squats 3 work sets of 8-12
Standing calf raises 3 sets of 12-15
Bench press 3 work sets of 8-12
Barbell rows 3 work sets of 8-12
Standing presses 3 work sets of 8-12
Barbell curls 3 work sets of 8-12
Then go home and EAT!
EAT a lot even of days you don't train.5 -
I just posted this in another thread but I'll repeat it here...
(Remember this is for HARDGainers)
>
Tips on gaining weight for the hard gainer?
Junk it up. Lots of whole milk, ice cream, breads, cakes, meat, potatoes, dressings, butter, etc.
If you are really a hard gainer you don't have to watch your diet AT ALL.
You can eat anything and everything and you need to in order to gain weight.
Combine this with a basic full-body bodybuilding routine and you can succeed.
Here's a routine for gaining weight.
Do it 3 days a week.
If you are new to training, do only 1 set the first week, add a set each week thereafter until you get 3 sets.
Add weight whenever you get all 3 sets with the higher reps.
Don't quit, don't miss workouts, don't miss meals.
Give it 6 months of hard training and BIG eating.
Warm up with a plank or two.
Barbell squats 3 work sets of 8-12
Standing calf raises 3 sets of 12-15
Bench press 3 work sets of 8-12
Barbell rows 3 work sets of 8-12
Standing presses 3 work sets of 8-12
Barbell curls 3 work sets of 8-12
Then go home and EAT!
EAT a lot even of days you don't train.
No deadlifts? GTFO!
7 -
Sometimes you have to eat some junk to hit your calorie goal. It won't kill you and is actually fun.1
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gabrielb2018 wrote: »Are there any supplements that you would recommend taking besides protein and creatine? I also take a signature pre-workoutfrombodybuilding.com… Is there anything else I should be doing that will help?
I like ON Pro Gainer, instead of one scoop, I take a half of scoop twice a day, each whole scoop is 650 calories and that's with protein, carbs, and some fat. Def take a high quality whey protein shake post work out, and consider a Casein protein shake late at night around before bedtime. I also swear by Peanut Butter, about 95 cal in ONE tablespoon which is literally a spoonful of PB, so easy to chow down on. Whole milk is good to eat with cereal or oatmeal. Def eat steak for meats and SALMON very high in good fats so high calories per serving. Need any more tips, PM me, I have no problems helping, I was in the same boat and still sorta am, so I know what it's like. Good luck, stay focused!
Nutrient timing isn't really that important. It is like focusing on what will make at most a 1-2% difference, compared to hitting overall macros and micros over the course of each day. Start with hitting your calorie, and protein targets, as 98-99% of your results will come from that coupled with a proper program.4 -
gabrielb2018 wrote: »Is it a good idea to take a break with metabolic conditioning? Right now I am doing a 45 min class 6days/wk. should I do more heavy lifting in between? Any thoughts?
I would drop the class alogether and get on a strutured lifting program.2 -
I just posted this in another thread but I'll repeat it here...
(Remember this is for HARDGainers)
>
Tips on gaining weight for the hard gainer?
Junk it up. Lots of whole milk, ice cream, breads, cakes, meat, potatoes, dressings, butter, etc.
If you are really a hard gainer you don't have to watch your diet AT ALL.
You can eat anything and everything and you need to in order to gain weight.
Combine this with a basic full-body bodybuilding routine and you can succeed.
Here's a routine for gaining weight.
Do it 3 days a week.
If you are new to training, do only 1 set the first week, add a set each week thereafter until you get 3 sets.
Add weight whenever you get all 3 sets with the higher reps.
Don't quit, don't miss workouts, don't miss meals.
Give it 6 months of hard training and BIG eating.
Warm up with a plank or two.
Barbell squats 3 work sets of 8-12
Standing calf raises 3 sets of 12-15
Bench press 3 work sets of 8-12
Barbell rows 3 work sets of 8-12
Standing presses 3 work sets of 8-12
Barbell curls 3 work sets of 8-12
Then go home and EAT!
EAT a lot even of days you don't train.
That program isn't really that great or complete. I would aslo start at lower rep ranges to hlep build a solid strength base if you don't already.
This program is lacking quite a bit, not Deadlifts, and if you are doing a bicep curl, why would you not directly hit the tricep (which is a bigger muscle)? not to mention the calf raises really shouldn't be needed.
OP, look into stronglifts 5x5, or if you have a good base of strength consider Wendler 5/3/1 or PHAT, or PHUL. better balance to those programs than what is shown here.7 -
I just posted this in another thread but I'll repeat it here...
(Remember this is for HARDGainers)
>
Tips on gaining weight for the hard gainer?
Junk it up. Lots of whole milk, ice cream, breads, cakes, meat, potatoes, dressings, butter, etc.
If you are really a hard gainer you don't have to watch your diet AT ALL.
You can eat anything and everything and you need to in order to gain weight.
Combine this with a basic full-body bodybuilding routine and you can succeed.
Here's a routine for gaining weight.
Do it 3 days a week.
If you are new to training, do only 1 set the first week, add a set each week thereafter until you get 3 sets.
Add weight whenever you get all 3 sets with the higher reps.
Don't quit, don't miss workouts, don't miss meals.
Give it 6 months of hard training and BIG eating.
Warm up with a plank or two.
Barbell squats 3 work sets of 8-12
Standing calf raises 3 sets of 12-15
Bench press 3 work sets of 8-12
Barbell rows 3 work sets of 8-12
Standing presses 3 work sets of 8-12
Barbell curls 3 work sets of 8-12
Then go home and EAT!
EAT a lot even of days you don't train.
That program isn't really that great or complete. I would aslo start at lower rep ranges to hlep build a solid strength base if you don't already.
This program is lacking quite a bit, not Deadlifts, and if you are doing a bicep curl, why would you not directly hit the tricep (which is a bigger muscle)? not to mention the calf raises really shouldn't be needed.
OP, look into stronglifts 5x5, or if you have a good base of strength consider Wendler 5/3/1 or PHAT, or PHUL. better balance to those programs than what is shown here.
All major muscle groups are hit by this simple routine.
Triceps are hit by the bench presses and the standing press.
Squats and barbell rows hit the lower back. Deadlifts are good so you could add them but the idea is to not spend too much time in the gym. Calf raises will help balance out leg development and add mass to the calves.5 -
I just posted this in another thread but I'll repeat it here...
(Remember this is for HARDGainers)
>
Tips on gaining weight for the hard gainer?
Junk it up. Lots of whole milk, ice cream, breads, cakes, meat, potatoes, dressings, butter, etc.
If you are really a hard gainer you don't have to watch your diet AT ALL.
You can eat anything and everything and you need to in order to gain weight.
Combine this with a basic full-body bodybuilding routine and you can succeed.
Here's a routine for gaining weight.
Do it 3 days a week.
If you are new to training, do only 1 set the first week, add a set each week thereafter until you get 3 sets.
Add weight whenever you get all 3 sets with the higher reps.
Don't quit, don't miss workouts, don't miss meals.
Give it 6 months of hard training and BIG eating.
Warm up with a plank or two.
Barbell squats 3 work sets of 8-12
Standing calf raises 3 sets of 12-15
Bench press 3 work sets of 8-12
Barbell rows 3 work sets of 8-12
Standing presses 3 work sets of 8-12
Barbell curls 3 work sets of 8-12
Then go home and EAT!
EAT a lot even of days you don't train.
That program isn't really that great or complete. I would aslo start at lower rep ranges to hlep build a solid strength base if you don't already.
This program is lacking quite a bit, not Deadlifts, and if you are doing a bicep curl, why would you not directly hit the tricep (which is a bigger muscle)? not to mention the calf raises really shouldn't be needed.
OP, look into stronglifts 5x5, or if you have a good base of strength consider Wendler 5/3/1 or PHAT, or PHUL. better balance to those programs than what is shown here.
All major muscle groups are hit by this simple routine.
Triceps are hit by the bench presses and the standing press.
Squats and barbell rows hit the lower back. Deadlifts are good so you could add them but the idea is to not spend too much time in the gym. Calf raises will help balance out leg development and add mass to the calves.
biceps also get hit by the row, so why add that and not triceps? and mass in calves is more genetics than anything. If the OP, runs or plays sports they could do more, but less important than many other lifts not here. That routine inst as simple as strong lifts or starting strength, and they hit all major muscle groups, either primarily or as secondary muscle groups. Better to follow a tried tested and true program than one someone posts on the internet, is what I am getting at.6 -
gabrielb2018 wrote: »Are there any supplements that you would recommend taking besides protein and creatine? I also take a signature pre-workoutfrombodybuilding.com… Is there anything else I should be doing that will help?
I like ON Pro Gainer, instead of one scoop, I take a half of scoop twice a day, each whole scoop is 650 calories and that's with protein, carbs, and some fat. Def take a high quality whey protein shake post work out, and consider a Casein protein shake late at night around before bedtime. I also swear by Peanut Butter, about 95 cal in ONE tablespoon which is literally a spoonful of PB, so easy to chow down on. Whole milk is good to eat with cereal or oatmeal. Def eat steak for meats and SALMON very high in good fats so high calories per serving. Need any more tips, PM me, I have no problems helping, I was in the same boat and still sorta am, so I know what it's like. Good luck, stay focused!
Nutrient timing isn't really that important. It is like focusing on what will make at most a 1-2% difference, compared to hitting overall macros and micros over the course of each day. Start with hitting your calorie, and protein targets, as 98-99% of your results will come from that coupled with a proper program.
I agree with you. My response was just giving him an example of how I space out my calories, you're right it doesn't really matter when I take it, but it can become overwhelming to figure out how to fit all your calories in one day especially when while you're at work you don't have much time to eat much of your calories.3 -
Bulking, I generally just eat anything and everything I want as long as I keep my protein high, like in the 200-225 range. It's a 5 month period where I indulge on my love of cakes.0
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djeffreys10 wrote: »Bulking, I generally just eat anything and everything I want as long as I keep my protein high, like in the 200-225 range. It's a 5 month period where I indulge on my love of cakes.
Cakes? You're speaking my language.3 -
djeffreys10 wrote: »Bulking, I generally just eat anything and everything I want as long as I keep my protein high, like in the 200-225 range. It's a 5 month period where I indulge on my love of cakes.
There is little to no difference from getting extra protein when bulking. protein is more important when cutting and should make up more of your diet then. For bulking, carbs are king!3 -
djeffreys10 wrote: »Bulking, I generally just eat anything and everything I want as long as I keep my protein high, like in the 200-225 range. It's a 5 month period where I indulge on my love of cakes.
There is little to no difference from getting extra protein when bulking. protein is more important when cutting and should make up more of your diet then. For bulking, carbs are king!
Agreed, but I was just answering about bulking. I keep my protein at around 200 grams year round. And by around 200 grams, 180-220. And my body weight currently goes from low 170s to low 190s through the year, so that's adequate.1 -
I just posted this in another thread but I'll repeat it here...
(Remember this is for HARDGainers)
>
Tips on gaining weight for the hard gainer?
Junk it up. Lots of whole milk, ice cream, breads, cakes, meat, potatoes, dressings, butter, etc.
If you are really a hard gainer you don't have to watch your diet AT ALL.
You can eat anything and everything and you need to in order to gain weight.
Combine this with a basic full-body bodybuilding routine and you can succeed.
Here's a routine for gaining weight.
Do it 3 days a week.
If you are new to training, do only 1 set the first week, add a set each week thereafter until you get 3 sets.
Add weight whenever you get all 3 sets with the higher reps.
Don't quit, don't miss workouts, don't miss meals.
Give it 6 months of hard training and BIG eating.
Warm up with a plank or two.
Barbell squats 3 work sets of 8-12
Standing calf raises 3 sets of 12-15
Bench press 3 work sets of 8-12
Barbell rows 3 work sets of 8-12
Standing presses 3 work sets of 8-12
Barbell curls 3 work sets of 8-12
Then go home and EAT!
EAT a lot even of days you don't train.
That program isn't really that great or complete. I would aslo start at lower rep ranges to hlep build a solid strength base if you don't already.
This program is lacking quite a bit, not Deadlifts, and if you are doing a bicep curl, why would you not directly hit the tricep (which is a bigger muscle)? not to mention the calf raises really shouldn't be needed.
OP, look into stronglifts 5x5, or if you have a good base of strength consider Wendler 5/3/1 or PHAT, or PHUL. better balance to those programs than what is shown here.
All major muscle groups are hit by this simple routine.
Triceps are hit by the bench presses and the standing press.
Squats and barbell rows hit the lower back. Deadlifts are good so you could add them but the idea is to not spend too much time in the gym. Calf raises will help balance out leg development and add mass to the calves.
biceps also get hit by the row, so why add that and not triceps? and mass in calves is more genetics than anything. If the OP, runs or plays sports they could do more, but less important than many other lifts not here. That routine inst as simple as strong lifts or starting strength, and they hit all major muscle groups, either primarily or as secondary muscle groups. Better to follow a tried tested and true program than one someone posts on the internet, is what I am getting at.
There are numerous routines that could work. This is just one.
Feel free to post yours.
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what In the world is metabolic conditioning..0
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gabrielb2018 wrote: »Are there any supplements that you would recommend taking besides protein and creatine? I also take a signature pre-workoutfrombodybuilding.com… Is there anything else I should be doing that will help?
If your diet hasn't been addressed then don't worry about supplements. You need to worry about your nutrition first before you worry about paying for dubious products with untested claims. After protein and creatine there isn't really much, if anything, that's worth getting.3 -
2
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Wheelhouse15 wrote: »
Ish.1 -
gabrielb2018 wrote: »Are there any supplements that you would recommend taking besides protein and creatine? I also take a signature pre-workoutfrombodybuilding.com… Is there anything else I should be doing that will help?
Beta alanine and Citrulline can help with recovery and strength.
See Examine.com for research references and dosing recommendations.2
This discussion has been closed.
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