buddy

hi
new to this site wonder if you lot can give some tips and info....
Have been cardio training and weight training in a gym for over year . Now i want to build up my size....
i have got a programme developed by gym instructors which entail heavy weights, compound exercises and some isolation work which seems to be ok...
People have advised me to bulk... eat loads and additional supplements such as whey protein, fine scottish oats, carb supp which i have 3 times a day spaced out...
Could do with some advice re bulking and nutrition advise as ending up with a "budda belly"
My goal is to increase my body size generally. I have always been lean and found it hard to gain weight generally. I am now 6ft and 13 st, i was just over 12st when i started....
great website....

Nine Pack

Best tip I can give you would be to never go down the 'bulking' road. It's seen as free reign to get fat by so many. Pitch your daily calories at 500 above baseline maintainance, spread the calories at roughly 35/35/30 carbs /protein/fats ratio & monitor your weight, and your appearance. Make small adjustments of 2-300 cals a day if you are'nt gaining enough (and vice versa), but you should only expect about a 2lb gain per month from lean tissue. This would be a realistic goal for someone training naturally. Any more will just be 'baggage' that will serve to hide the results of your efforts.

buddy

thanks for that mate....so use supplements to increase calorie intake ?..problem i can eat till i can physically not eat anymore but still fail to put on weight...

Nine Pack

Then you are eating the wrong foods. I have had loads of clients say exactly the same to me & when you actually examine thier daily calorie intake, it's usually in the wrong ratios & woefully low in protein.

Another common mistake a lot will make is not being consistent. They'll miss meals here & there, snack on junk & hope that the body will just somehow magic muscle tissue from thin air. The body does not want to be lean & muscular, there is no evolutionary advantage to it. Bearing this in mind, you must take on board exactly what you need day in, day out, like a metronome. This way the body can utilise calories for essential functions, and then have some spare for new muscle to be formed.

buddy

when i worked it out roughly definately seem to be top heavy with carbs...protein just under 1g per lb of bodyweight weight at present 190lb(currently use diet plus 3 drinks)....quite low on fats...
have been using carb supplement aswell if i reduce that except after excercise. any suggestions to foods for late in evening as tend to have porridge before bed as hungry...
thanks for all the help so far...

skizxi

eggs - if your in a hurry you can drink them

Nine Pack

You need to pitch protein at about 225g, carbs the same, and fats at about 85g a day. This will see an average daily intake of just over 2500 cals which will see you grow, but not accumulate too much body fat. The protein allowance represents just short of 1.2g per pound of bodyweight (I'd increase this to 1.5g per lb if using AAS). Factor into that your true lean bodyweight and this figure will rise a little per pound. This is more than enough for you. Split this allowance over six meals spread 3 hours or so apart & you will not go wrong.

Skizxi, a word of caution on the subject of raw eggs (I presume you meant raw), they cannot be properly digested by a lot of people. Even if they can tolerate the passage through the G.I tract, a lot will pass through unabsorbed. This is not to mention the potential risk of food poisoning (salmonella set aside) as the raw egg comes into contact with the outside of the shell, even if it's just a tiny bit. Now what did the eggshell touch last as it popped out the hen? It's butt. My advice would be to cook your eggs, you'll still fart the same, but may not get the squits as easily! :puke:

buddy

AAS???? sorry did say i was new to this

skizxi

Anabolic Steriods

skizxi

I ocasionally have my eggs raw, however I do put them in the microwave for 30 seconds. As from now, they will be cooked thanks to your advice.

Nine Pack

Buddy,
Don't think anyone here is condoning the use of AAS, it's entirely the choice of the user. I was just pointing out that if someone is on them, thier ability to assimilate protein will increase. If you are new to training then this should not even be an issue.

Skizxi; ever wondered why an egg is narrower at one end than the other? It's so the hens butt won't slam shut! Hee hee.

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