Gee-Spot

I have pretty much read every other forum on this site over the last few months and now have a pretty good idea what I am doing (I hope)

A few things about bulking are confusing me slightly.

My current weight is just under 11 stone so I am not a big guy. My long term goal is to get to about 12.5 stone and obiviously I want to add this stone and a half in muscle not fat.

Some of you advise to eat everything you can lay your eyes on and make sure you eat every 2-3 hours all day every day. Get plenty of rest and train really hard.

Other suggest just eating good foods, so not Maccy D's, chips, takeaways etc.

Others go that bit further and seem to be suggesting stricter diets like sweet potatoe, chicken, tuna and eggs only with supplements etc.

So what is it. For your average weight trainer tryingt o increase his muscle mass by 1st over a period of a year or more.

For example today I have eaten the following. Today is a rest day as I trained my chest hard yesterday.

7am Porridge Oats and a bannana

9.30 2 x hard boiled eggs

11.30 tuna pasta with spinach and rocket and cayenne pepper

1PM hard boiled egg and an apple

3pm Roast Beef and mustard brown baguette with salad (thats now)

4pm I will have a bannana

6 - 7pm dinner dont know what that is yet but I eat what I feed my kids so probably chicken and veg

9pm piece of fruit, maybe a bowl of cereal

On the odd occassion I might eat a blueberry muffin, very rarely I might treat the family to a meal out chinese maybe.

So is this a waste of time and am I likely to just put on more fat that I would want?? Whats the differneces between those different types of bulking

Snorbitz1uk

That diet loos ok in my opinion, quite balanced but at the same time enjoyable. crack on as you are imo

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[quote]I very much doubt a 4 week cycle of anything apart from chips is going to cause super huge gains and stretch marks mate.[quote]

Gee-Spot

Excellant thanks,

And is it ok for building muscle without adding to much fat to my body?

ParaManiac

I agree,for the recreational trainer,that is a good diet.

One teeny point,a protein source is a good idea in your first and last meal.

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Gee-Spot

Sorry Para,

I didnt put in that I have 2 x whey shakes per day. 3 scoops in each. Normally one straight after training and one first thing.

Pleased the diet looks ok. But in your opinion will it add the muscle mass I want with out the fat????

ParaManiac

The basis of the diet is good enough to grow,however its a difficult question to answer as it depends on many factors,such as -

Your bodytype and stats

The size of the food portions you are consuming.

Training and recovery.

I suggest you give it a go and adjust calories,up or down,according to progress.

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the_gre8t_1ne

To be honest i dont think you will gain very well on that diet! in order for you to put on mass, you must be willing to put on some fat, its just a must, well as little as possible at least! you need to consume more cals then you burn to grow, and basically those cals should come from 40%protien 40%carbs and 20% fats or sumthing like that! so each meal should comprise of ratios like that IMO This will allow you to put as much weight as you want on in quality gains so long as you train and get your sources of food from good lean foods, and if you want to stay lean throw in some cardio 2/3 times EW that should do the trick

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bigden

agreed diet is a tricky one to give advixe on i think everyones metabolism is different like mine is really fast so i find it hard to add weight so i ate a hell of alot in my last bulking cycle i ate tonnes of pasta, rice and steak and had around 4500 cals a day and it worked for me and dint put on much fat at all stayed really lean but thats just me and plus im young so that helps i suppose just tailor it to your needs

Nine Pack

It's a myth that you have to gain some fat in order to grow. It just requires a bit more application than most are either prepared to put in, or have the knowledge for.

My advice to you is educate yourself further. Get a book of nutritional values and work out your food values & portion sizes. Aim for 1.5g protein per pound of bodyweight (e.g a 200lb person would have 300g, but a bit less if carrying a lot of bodyfat), and then times that protein figure figure by between 0.8 & 1.4 to get your carb allowance, depending on wether you want to grow lean tissue, or reduce bodyfat. Keep the protein constant at 1.5g per pound year round (obviously increase it as new muscle tissue is formed) and merely manipulate the carb calories till you find an even keel. There will be some trial & error till you nail it right, but you don't need to wait till you have accumulated 30lbs of fat before you realise an adjustment is required.

You should aim to put on about 1-2lb per month. Now I know this does not sound much, but look at it this way. Imagine a raw quarter pound steak, now slap it on your shoulders, how much bigger do your delts look? Now times that by four & you can see that a pound of muscle is a lot to gain so don't go looking for 10lbs a month like some guys do. You simply cannot form that much muscle tissue in that space of time, natural or otherwise, so a large weight gain will always be at the expense of added bodyfat and water retention.

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Tinytom

TBH ^^^^^^^^ is probably the best advice for you. Excellent summation NP

I would have worte something similar if only my brain wasnt pickled from dieting.

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