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2004/10/27, 01:52 PM
Can someone give a few tips on bulking?
I'm 11wks into the 12wk program and my weight as maintained steady at appx 150lb. I've been doing M/W/F/S workouts mid afternoon with 0 cardio. Eating min 5-6x a day. Supplementing with vitamins/bcca/protein/dextrose/maltose + 5-6 meals.
Several muscle groups have gotten slightly sronger but "I feel bony when I look in the mirror, Lean, but bony.". I've seen guys twice my size struggle with the same weight I do on DB/BB chest presses so i'm thinking that I should look bigger then I really do. I know it's not all in my head b/c i've had opinions on this too. I'm not trying to look huge like a bouncer, just trying to not have that skinny look even if I am stronger then I look. I don't count calories b/c i just don't do it but I do watch what I eat.
Anyone care to comment?
I'm taking 2-4weeks off after this. Then I'll do a reg 4 or 8 wk's cutting.
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2004/10/27, 02:48 PM
It really comes down to a matter of calories - you have to eat above maintenance in order for your body to have fuel to build new muscle. Sounds like you were eating around maintenance.
At the least, though, you should know your protein intake - aim for at least 150 grams/day. Insufficient protein intake can hinder your muscle gains.
Last thing comes to mind is your workout, especially intensity and rep range. Make sure you're lifting at least 60% one rep max, aiming for failure by the 12th rep at the latest for most exercises (though not always going to 12 failure.)
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2004/10/27, 02:57 PM
i tink yo lk g:big_smile:
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2004/10/27, 02:59 PM
i ment to say i think you look good
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2004/10/27, 03:21 PM
@deadheadted: I think that's the problem. I'm not getting enough calories. I lift pretty heavy, usually, just depends how I feel that day and what I ate. My post-wo protein takes care of at least 50-60 grams. And I eat lots of chicken.
Is there a trick to making sure I'm hitting at least that 60% rep max?
I wo alone so I don't go too heavy cuz I like going when the gym is pretty much empty so there's no spotters around. I'll sometimes eat a candy bar or something for extra calories but I just find it strange that I haven't gained weight. And that I could still maintain it at 150 when i was doing 60-80min/wk cardio.
Thanks for comment adrianew.
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2004/10/29, 12:16 AM
try drinking a lot of water towards the end of your day (in addition to however much you drink anyway) so you will have to wake up in the middle of the night to use the bathroom. Down a protein shake while you're up and your recovering muscles will thank you.
For food: I found some noodles at my store with 210 calories (7g protein) in every 2oz serving, not bad, plus i make a LOT of nonfat dry milk. I go through almost 2 quarts a day because it's cheap and it's over 70g of protein. I also have at least 2 whole eggs a day, the fat in them is helpful when bulking.
Natural peanut butter, flour, pancakes and oatmeal also help add a nice amount of calories when bulking.
For your rep max: if you dont have a spotter, try the most similar excercise on a machine. For example; to find your max on bench press, use the bench press machine and if you can only do one rep of 200, then go for around 120 when you do your bench presses.
I started at 150 about 5 weeks ago and now i'm 176, so it's working pretty well. I still look pretty skinny, but definately leaner, just stick with it. Good luck.
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2004/10/29, 03:33 AM
Here's my meal plan
Breakfast:
8 egg whites
1 cup oatmeal
1 slice whole wheat bread
1 scoop protein shake
Meal 2
1\2 baked beans
1 cup brocolli
52g. of chicken breast
2 fish oil capsules
Meal 3
4oz. steak
1 cup veggies
4 oz. whole wheat pasta
1 tbsp. olive oil
1 slice whole wheat bread
1-2 rice cakes
Meal 4
8oz. turkey
1 cup veggies
1 cup brown rice
1 slice whole wheat bread
Meal 5
6oz. chicken breast
2 cups veggies
1tbsp. flax seed oil
1/2 dry oats blended with 2 scoops protein powder and 5 gr. glutamine.
Meal 6 1/2 cup cottage cheese
1 scoop protein shake with 5 gr. glutamine
2tbsp. flax seed oil
total calories around 3800 with over 300g. of protein. on week 5 of 12 mass cycle at 186 right now will prob. end at 193-195. This diet puts the weight on and it's def. noticable not only to me but people who see me regularly have said i am looking bigger and the scale shows that as i have steadily put 1-1 1/2 lbs. on a week. but i maintained for first 2 weeks as to prevent a mass fat accumulation. and slowly increased 250 calories a day per week until the scale refelected weight gain. You need to keep track of your calories your diet will determine 75% of what your gains will be no matter what you goals are. After I'm done gaining i will then take a week off come back and maintain my weight for 2 weeks a gain then begin my cutting cycle stripping away the fat put on during my bulk and continue to repeat the process for a very long time. Good luck and keep up the good work and it will come i've been in your shoes before and i worked through only to see results 2 fold.:big_smile:
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2004/10/30, 01:53 AM
good advice justin, I'm still new to bodybuilding so your advice is real helpful. I'm thinking I gained/lost too much weight too soon. Before i knew anything i lost like 12 pnds in about 10 days (lots of cardio) to try to get rid of my stomach fat. Needless to say it's still there. I read a lot and started gaining and the diet alone upped my weight pretty quickly. I haven't seen any fat gains, but regardless, slower is smarter.
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2004/10/30, 03:41 AM
Don't be fooled by water weight, that's why it's good to use the same device on the same day at the same time to weigh yourself to get a better idea. Really the best time to weigh yourself first thing in the morning, this is tough for some people me included because i don't have a scale at home. Don't forget you can't spot reduce fat, and the 12lbs you lost in 10 day was most likely alot of water weight and crash dieting like that will result in alot more muscle loss than fat loss i know from experience. Bodybuilding is definitely a learn from experience sport.
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