New to bulking

Lewis60suth
Lewis60suth Posts: 1 Member
in Getting Started
Hi all, I’m 16years old and an ex boxer but have stopped to dedicate my full time and attention to the gym. Does anyone have any advice for bulking? as i’m planning my first bulk but still figuring out macros and what calorie surplus etc. I’m 132lbs, 5ft9, 8/9% bodyfat. Cheers

Replies

  • CowboySar
    CowboySar Posts: 404 Member
    I basically start by finding my TDEE and base my daily calories by at least 250 calories per day.
    If my TDEE was 2800 I would eat 3050 or so to gain slowly and trying to keep the gains as lean as possible. You need to monitor your TDEE as you gain as it will change and then you need to add more calories. You can also up it more than 250 calories per day if you wish but I wouldn't go over 500.

    As for macros there are many schools of thought here and some of which id personal preference. When I am bulking I try my best to get my macros as follows Protein 40%, Carbs 40% and FAT 20%.

    Don't sweat the small stuff, if your a little under or over on your calories or macros. Monitor your weight, your measurements, and your body composition or how you look in the mirror and make adjustments along the way.
  • bolty264
    bolty264 Posts: 2 Member
    Hey Lewis

    My best advise would be to get onto a macro calculator like IIFYM.

    It will ask you for your height, weight, age and gender.

    From there it will ask what your general activity level is and your training volume.

    I would suggest selecting maintenance to get base figure. From here you can manipulate things to gain or lose weight.

    You would only need to be in a surplus of 5% to gain lean muscle.

    If you want more help I share my thoughts on nutrition on my Instagram page @nutritionbolt

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