sjohnson__1 Member

Recently started my second bulk. Almost exactly 1 year after my first. Want to do a show in 2017.

Signed: - Broscience

German Volume Training for size gains, 531 for strength gains, or a PHAT routine for a combination of power/hypertrophy. As for your mass... you gotta eat. +250-500kcal surplus per day will have you adding roughly between .5-1lb/week. Just eat, lift, drink water, and keep tabs on your calories in relation to your…

I'm assuming (from your other forum post) you don't have a lot of fat on you. As I mentioned, it would be best served that you seek professional treatment for your ED, before you focus on "bulking", to build muscle. However, what PingGolfer told you is pretty solid. Talk to your doc.

Posting here was a great idea, Brian. Though there likely isn't anyone qualified to work with you directly, there's a large amount of ED recovery support on MFP, and even a good number of people in recovery themselves. I would take the advice of those above me and seek professional treatment, but you can always lean on…

Oh yeah, I'd never weigh that stuff out... just going off of the eyeball test and knowing how much beer and cashews I will eat watching football, I'll be close to 3k going into the meal... lol. and then throw in some pie and ice cream to finish it all off... 4k will be crushed.... haha.

Update: Through 2 of the 6 weeks of GVT (phase 1), I'm absolutely in love with this program. The workouts are grueling but it's mainly a mind game. My kcals are up to 2750 this week, I'm very quickly approaching my maintenance calorie range prior to my last cut (2800-2900). I'll still increase my kcals each week by 100,…

4,000 you say? Given the amount of cashews, bacon, chips & dip, and beer I'll consume while watching football and throughout the build-up to the big meal... Easy.

Cosign. 413g's of protein is ridiculous, and the excess protein is just expensive carbs.. I would probably listen to PingGolfer96 and use LBM or bodyweight to determine your protein minimum, and then load up on carbs and fats to fill in your needed calories. Just make sure you get minimal fats also (.3g's/lb of bw,…

413g of protein.... sounds expensive. Where'd you get the info, bb.com? lulz.

9) Burritos 10) Poptarts Okay, got'em all. +1 @richln !

Never really heard of a protein:fat ratio when bulking. From what I've gathered over the last few years, at minimum levels fats are vital for overall health and wellness. After that minimum is met, it doesn't really make much of a difference.. some people respond differently to certain foods and food sources, others just…

[300 x 4] + [150 x 4] + [75 x 9] = 2475 calories. *1g of protein/carbs = 4 calories, 1g fat = 9 calories.

Yeah, I can relate to wanting to keep fats minimal for more volume... Could definitely be the source of carbs. Track that closely, monitor how you feel with different carbohydrate sources and levels. Play with it! You'll figure it out!

Very similar journey... started at 2200kcal and 163lbs... up to 2550kcal increasing (now) only 50 cals/week. I've been gaining some weight though (up to 169lbs), but this is due to lack of tracking the past 4-5 weekends, and water weight, im sure... When I hit 2700, I'll stay there until I level out (on the scale) and then…

Based on your desire to eat protein, I say keep your protein around the same all the time if possible. I stay around 1-1.2xBW. Doesn't hurt. Fats are fine to increase above minimums depending upon your eating tendencies/preferences, and your reaction to a high carb diet... if you're used to high carbs, then by all…

Whey - only if needed to hit 200g of protein. Fish Oil - Daily Creatine - 5g Daily L-Glutamine 5g Daily Opt. Nutrition BCAA's - 2 Capsules on training days Multivitamen (Equate) - Daily

^Interested to hear from someone w/ experience.

ha. Or bc they have more cardio machines than free weights....

Not a direct correlation between DOMS and calories, correct, but definitely one between volume (especially the amount of V in german volume training) and calories for sufficient recovery and energy levels. Most of the time, I love 1st week new program DOMS...but really not looking forward to the leg DOMS after today.

To me, this is definitely not optimal and somewhat questionable... outside of digestive issues or medical problems, why would someone want to try and "build muscle" without optimal glycogen levels?

Yep, same here. 3k maintenance is wonderful, though I'd love to maintain on 3.5k :p Welcome OP! I'm curious, what are your macros?

+1

ha! Phew, luckily I tossed my one affliction shirt in the trash a few years back!

1200 is still an extremely low amount of calories. At your stage, I think any significant eating is going to likely make you feel this way for some time. Understand that you're doing it for the benefit of your health. I eat over 1200 calories per meal often... it's not binge eating, though it may feel like it. Eating…

The DOMS from Day 1 of GVT y'all............. they're real. Might need to up my calories quicker than I thought.

Do a lean bulk... somewhere between 10-15% above maintenance... A lot of people recommend 250 calories above maintenance... whatever the case, I would recommend you shoot for less than 1lb of mass per week.

Do you obnoxiously groan through each rep, drop the weight and immediately flex in the mirror? you may be a bro.

As much as you "just want to get to 11 stones", be careful how you go about doing so. Trust me! I was in the same boat on my last bulk. My goal was 195lbs..I had been a steady ~172-176LBS for 2+ years, and had the same mindset as you - idc just get me to 195. I shot up to 23%bf in no time... And it took me FOREVER to get…

"What would happen if I didn't eat enough calories but continued working hard at the gym?" You would see some newb gains and then eventually plateau. Size wouldn't increase but physique might, depending on what your macros look like. "And how can I get more calories? Steal food?? HELP!" Go with calorie dense foods. Eat…