Bulking

[SwaZ]

Hey everyone,
I was thinking of bulking up for the next few months so im gonna need some advice from people more experienced in bulking and training.
Any suplements i can take? Training regime? What food to consume? Any information is really appreciated!

 

[MNK99]

Slowly pyramid calories up over 6 weeks. So find total daily energy expenditure. And your resting metabilic rate and basal metabolic rate. Then increase calories by 300-500 cals a week till there. So if you eat 2000 cals per day but need to eat 3200, that should be achieved in a couple weeks at 500 (that may be too fast). Or 4 weeks at 300 cals.

NOT sure if this is useful. KNEW a thread but that may be gone...

When and how to (lean) bulk - Gainsthetics

Google

I'd have to go to my computer where I haven't blocked literally everything to give a proper answer. I can't actually use reddit/ bodybuilding forum (mostly sucks, an occasional good thread there), on this computer.

 

[SwaZ]

Slowly pyramid calories up over 6 weeks. So find total daily energy expenditure. And your resting metabilic rate and basal metabolic rate. Then increase calories by 300-500 cals a week till there. So if you eat 2000 cals per day but need to eat 3200, that should be achieved in a couple weeks at 500 (that may be too fast). Or 4 weeks at 300 cals.

NOT sure if this is useful. KNEW a thread but that may be gone...

When and how to (lean) bulk - Gainsthetics

Thanks man
Yeah i think my BMR is around 2200 kcal, but if i eat under 2500 kcal i actually start to loose weight, 3500 works the best for me.

Any supps you can reccomend, im kind of fortunate to know a guy that works for some suplement importing company where i live, and most of the supplements that get damaged at the warehouse have to either be thrown or exported back for new ones which is expensive, so in the past the guy gave me a lot of damaged supps for free.
I might be able to contact him again to see if he can give me some.

 

[MNK99]

MAYBE Creatine HCl. You unlike me, probably don't care about some water weight. Surely, I was more jacked than ever with choline, creatine, pre workout (JYM had all that), and randro, and 4andro. Like 190-192 can look strong. when eating, carbs. BUT can look skinny as fuck a bit but still fit. 199lb was strong v strong. Still strong.
was up 32hrs, worked out fasted yesterday. Not saying that's healthy, I just don't give a fuck!

Try 3500-4000 For 6 weeks. You can gain 10-12 weeks, cut 2 weeks if you're lucky. I'm not... usually have to cut longer than that, but not so much lately, with fasted training.
OR hell alternate day fasting and never cut and never bulk. --save that for later tho, you're like 19.

Damn son, that's no good - damaged supplements.

 

[SwaZ]

MAYBE Creatine HCl. You unlike me, probably don't care about some water weight. Surely, I was more jacked than ever with choline, creatine, pre workout (JYM had all that), and randro, and 4andro. Like 190-192 can look strong. when eating, carbs. BUT can look skinny as fuck a bit but still fit. 199lb was strong v strong. Still strong.
was up 32hrs, worked out fasted yesterday. Not saying that's healthy, I just don't give a fuck!

Try 3500-4000 For 6 weeks. You can gain 10-12 weeks, cut 2 weeks if you're lucky. I'm not... usually have to cut longer than that, but not so much lately, with fasted training.
OR hell alternate day fasting and never cut and never bulk. --save that for later tho, you're like 19.

Damn son, that's no good - damaged supplements.

Should i do a loading phase?

Also i figured out a great breakfast thats going to shoot me up above 2000 kcals, and get the rest of the kcals from lunch and dinner.
I might be able to do intermittent fasting with this breakfast

 

[MNK99]

I find it difficult to know what people mean by "loading phase", if that means slowly increasing carbs to not increase fat too quickly - then probably yes for a slow oxidizer?
I did. I was really careful going 250lb-->180lb. Then skinny, 185 a bit strong. Let myself go to 196 before I got sick with fin. Then cut and recomped increasingly better. Like with more calories, fasted training, then trainers, then ostarine.

I guess you could load total nutrition (calories - carbs, fat, and protein) or carbs and protein. So called bodybuilders tend to say carbs are most important, then protein.
Like usual, I did it backwards: Counting protein, keeping carbs low, and prioritizing protein, fat, then carbs. You may not want to do it this way. Perhaps if I only stay lean 0-100g carbs or 150g at times, maybe you need way way more. Usually I don't have that many but did definitely increase it. It was natural, like when bigger, after workouts, I was hungrier and more satisfied with a macronutrient profile incl. more carbs.

Some people definitely need all those meals, breakfast, lunch, dinner, or maybe even 5 meals a day. I did that in early 20's but it's pretty tough for me to organize like that.
Mathematically no reason why:
x quantity of meals > y quantity meals. NOR
x quantity of meals < y quantity of meals.

Just what those meals are, and total macros counts. AND also: Micros here (for fixing health issues/ optimality).
It's like you and basically most people told me: who cares gaining 5-10lb fat. If you gain 25lb and 10-12lb is fat, you can lose that easier than it is to gain 18-25lb Lean mass.
(Definitely rare to gain that in one year, unless right age or beginner or really fine tuned a ton of things... or if going from labotomized and dead from PFS to life again).

-ALSO: BCAA's. The good kind. Like the "active BCAA's". Some brands, I'll look into. I mean they're all active but some work well some are good pre and post workout. Drinking some or even a whole drink during workout is good. I don't do that now but used to. I may add em later.

 

[bruschi11]

https://www.reddit.com/r/Peptides/comments/65hd5a

Listen to Vitron in that thread for the aminos and amounts. I stick to 8-10g of glutamine.

Drink during your workout. 15 mins after workout drink protein shake with very low to no carbs. Wait at least an hour before adding any carbs. Kind of like carb back loading. The longer you go the better.

I normally just go an hour or two but that forum I was on years ago, guys got great gains introducing them Even two days post workout. But in subpar health might just be smart to follow carb back loading.

Lift 2-3 times per week hitting all your core muscle groups. Don’t overdo it.

Have your lifting days where you eat good amounts say 3-4K calories per day. And your cardio, sculpting days where you can say intermittent fast till 4-5pm once, twice a week. Do cardio in fasted windows.

This is how you get sculpted. Smh I did it last year pretty well in 3 months before I got sick again. Can’t wait to do it again. Long road ahead until then, but I’ll get there.

 

[Nina]

Website to calculate your TDEE (total daily energy expenditure): TDEE Calculator: Learn Your Total Daily Energy Expenditure

Add 500 calories/day on top of your TDEE

Aim for 0.8 grams of protein/pound of bodyweight per day

Fill the rest of your calories with whatever you prefer (fat/carbs)

Lift hard following a routine. Can be 3/4/5 or even 6 days a week depending on your split.

Whey might be good, because its easy and quick to get protein in.

Profit.

 

[MNK99]

Even if you want, but you probably don't need to @SwaZ. Eat as much as you can 6 d a week and fast 24hours once a week. I don't do that (I fast everyday usually till workout, and eat at nite). But, my friend had crazy results doing this. like me he lost some extra weight back in the day but he maintains excellent shape.

Similar genetics perhaps to you if that means anything. serbian. (although who knows, not like every single person in a country shares exact genetics). Just a guess, maybe optimal for him is slow 1. Basically eats potatoes, rice as carbs like I do. Plus japanese food (rice in sushi, other things... basically still rice is main carb source).

-ALSO: Shakes for sure like Joe says below. ---the rite kind of ingredients with fat -- p.b., etc, olive oil, eggs... you can add 400-1200 calories a day easily. Or carbs. OR both and protein.

-For young people, I swear a good blender is a great way to either get stronger, cut fat, stay the same, and not spend too much time and money making meals.

DON't fear fat gain. Gaining 20-30lb at 24 25 etc, was necessary to actually gain enough muscle to cut back too and not look constantly emaciated with constant training. I don't think I was "emaciated" often, but compared to now, yeah I can see it.

 

[joekool]

Here's my weight gainer shake recipe :

1/2 cup (eyeballed) egg whites from carton
scoop protein powder (muscle feast is the purest)
cup oatmeal
cup special K
tablespoon peanut butter (eyeballed)
tablespoon canola oil
water and ice or milk if you can handle milk

This mixes in a bullet, the oatmeal will make it thick so plenty of water. You'll get the hang of it. That's real food, not those sugary weight gainers.

I haven't been using canola oil lately though, and I'm using Naked PB for peanut butter since it's easier. I also recently added colostrum.

And try to get 2 of these in a day, morning and post workout ...if you workout in the morning, get the 2nd shake before bed. Good luck man! Eat Dirty ! Train Dirty ! lol

 

[SwaZ]

Thanks everyone. Honestly thats some great info on here
I just got motivated big time! At least now i know i wont be shooting in the dark.

@bruschi11
Dang im gonna have to make that, problem is i dont think i can find standalone L-Alanine, only in mixes with other ingreedients. The other aminos i can get easy.

Carb backloading is great for me. Usually just knocks me out before bed and i sleep like a baby. Does it stunt HGH release tho?

Have your lifting days where you eat good amounts say 3-4K calories per day. And your cardio, sculpting days where you can say intermittent fast till 4-5pm once, twice a week. Do cardio in fasted windows.

Thats smart. I was actually thinking of cramming everything into one day, didnt really think stuff through so i will do it this way.

Smh I did it last year pretty well in 3 months before I got sick again. Can’t wait to do it again. Long road ahead until then, but I’ll get there.

Take your time man, i know getting back your health is the number one thing for you! Go slow and do it right, after you are healthy its all fun from there



@Nina
Thanks nina. I just calculated it and its 2,145 Kcal + the additional 500 to gain weight= 2645 kcal. Il just round it up to about 2700kcal
Il start loging food again into chronometer just to keep track of macros, and as bruschi said above il go a bit heavier on kcals on lifting days and then drop it down to 2700 when im doing cardio.

Any good whey protein you can reccomend? Have you tried the Scitec one?


@MNK99

Similar genetics perhaps to you if that means anything. serbian. (although who knows, not like every single person in a country shares exact genetics).

Lol maybe, im quite an ectomorph tho so maybe not the same as him.

Il try to get most of the carbs from potatoes if i can. They are super high in potassium and other minerals, and i just love the taste! After that go rice and oatmeal.
For protein source, i have to go with eggs and chicken. They are the cheapest and easiest to make.
You think i could add chicken liver perhaps?



@joekool
Thats some good stuff. I have a blender at parrents house so il have to get that, and as soon as i have it im making this!
Il just replace canola oil with either butter or coconut. I heard canola is really bad and litteraly scars the thyroid like a razor blade, youll probably want to replace it too.

Good luck man! Eat Dirty ! Train Dirty !

Lol thanks man, i sure will.

 

[SwaZ]

So with the knowledge above i would also like to add at least these 2 things

Digestive enzymes-
Since im going to be getting a lot more food than im used to, i best make sure that i digest it all. Aint no point in getting so much food in if it just passes through.

Potassium Chloride-
The first thing i googled after coming to this forum was potassium, and i was amazed!
It helps insulin secretion, increases NO,Low potassium levels cause low testosterone levels and decreased muscle protein synthesis, the chloride form helps increase HCL levels in stomach... and a whole lot of other benefits.

Il try and aim to get at least 4g of elemental potassium from suplementation, and the rest from potatoes and other vegetables.

 

[MNK99]

I still use enzymes and HCl like 10 months straight. Well not whenever I fasted. But only 1-3x a day because I usually only eat at night. Some electrolytes probably are good to take. I take small doses. Sometimes I change it up and take nothing, but I prefer enzymes and HCl. using all electros and aminos tho (Orion) is best.

 

[joekool]

Hey @SwaZ you know what's funny, someone else told me canola oil was bad and it's a coincidence that I haven't been using it but I did for years... for 110 calories from unsaturated fats but I'll take your advice too... I never had any issues though that was pre pfs... so that's why I still suggested it but I'll take your advice now too

I use acidophilus in the morning... a pill every morning... helps the whole day for digestion... I didn't list it but since you'e mentioning digestion, it's helped me a ton

I use a small double pinch of potassium chloride in my pre workouts (yea adds a little salty flavor) for the help there, kinda helps with contractions... but you can use that instead of salt on any food you would normally use salt and it's the same flavor without the sodium bloat... in fact, salt substitute at the supermarket is simply potassium chloride... they charge 5 times the cost acting like it's some special mixture

 

[MNK99]

I think it depends how bad issues are. For me, like bad carb sources (non potato, non rice etc), it does cause bad digestion unless it's psychosomatic. I never would attempt to eat it for like the first 10months but did accidentally have some canola oil on a couple trips.

And yeah I forgot, you're an ectomorph @SwaZ. You lucky dog!! Add more trash to your diet and train big. Maybe cheese, milk, etc. Gluten even perhaps? JK. But yeah add big calorie items for sure. Add bacon and double cheeseburgers post workout but not everyday. 2-3 x a week. Perhaps.

-Liver has copper doesn't it? Some people really like organ meat. I always said no I don't want any. It is the detoxing organ of the animal though.
-If it suits you, then I guess it's fine. I think there was some debate about it here on Hackstasis before.

 

[Nina]

Thanks everyone. Honestly thats some great info on here
I just got motivated big time! At least now i know i wont be shooting in the dark.

@bruschi11
Dang im gonna have to make that, problem is i dont think i can find standalone L-Alanine, only in mixes with other ingreedients. The other aminos i can get easy.

Carb backloading is great for me. Usually just knocks me out before bed and i sleep like a baby. Does it stunt HGH release tho?

Thats smart. I was actually thinking of cramming everything into one day, didnt really think stuff through so i will do it this way.


Take your time man, i know getting back your health is the number one thing for you! Go slow and do it right, after you are healthy its all fun from there



@Nina
Thanks nina. I just calculated it and its 2,145 Kcal + the additional 500 to gain weight= 2645 kcal. Il just round it up to about 2700kcal
Il start loging food again into chronometer just to keep track of macros, and as bruschi said above il go a bit heavier on kcals on lifting days and then drop it down to 2700 when im doing cardio.

Any good whey protein you can reccomend? Have you tried the Scitec one?


@MNK99

Lol maybe, im quite an ectomorph tho so maybe not the same as him.

Il try to get most of the carbs from potatoes if i can. They are super high in potassium and other minerals, and i just love the taste! After that go rice and oatmeal.
For protein source, i have to go with eggs and chicken. They are the cheapest and easiest to make.
You think i could add chicken liver perhaps?



@joekool
Thats some good stuff. I have a blender at parrents house so il have to get that, and as soon as i have it im making this!
Il just replace canola oil with either butter or coconut. I heard canola is really bad and litteraly scars the thyroid like a razor blade, youll probably want to replace it too.

Lol thanks man, i sure will.

I currently use myprotein isolate whey, which is very cheap and has a high amount of protein/100 gram. Never heard of scitic really.

Yeah definitely track your food to make sure you eat enough calories.

Goodluck to you

 

[MNK99]

+1 To tracking. Any major health challenge or even recomposition, if you track like 90-100 days, you will be comfortable and know what you eat and can estimate calories better. I did for PFS, and I did when bulking. (I'm better at cutting and old habits, dietary habits came back). Once you've done it 3months, you don't really need to as much.
It's good to keep doing it, it's just super annoying for me and I write it 5-12hrs after the day, so yeah...

Definitely use that TDEE calculator Nina posted and hit your macros daily. Prioritizing Carbs, Protein, and then Fat maybe. (I'd do Protein, Fat, Carbs, but we are kind of opposite). --Slow 1 or I was. Most people in bodybuilding prioritize Carbs. doesn't really matter but might for speed of results. I don't know. Add 1000 cals to what you're eating for 6 weeks maybe - -8 weeks. And see where it gets you. If fat, cut two weeks. Or just do it all numerically, perfectly. To minimize Trial and Error.

Any food sensitivities ?

 

[SwaZ]

Hey @SwaZ you know what's funny, someone else told me canola oil was bad and it's a coincidence that I haven't been using it but I did for years... for 110 calories from unsaturated fats but I'll take your advice too... I never had any issues though that was pre pfs... so that's why I still suggested it but I'll take your advice now too

I use acidophilus in the morning... a pill every morning... helps the whole day for digestion... I didn't list it but since you'e mentioning digestion, it's helped me a ton

I use a small double pinch of potassium chloride in my pre workouts (yea adds a little salty flavor) for the help there, kinda helps with contractions... but you can use that instead of salt on any food you would normally use salt and it's the same flavor without the sodium bloat... in fact, salt substitute at the supermarket is simply potassium chloride... they charge 5 times the cost acting like it's some special mixture

I dont know exactly where i hear that about canola, but i would stay away from it just to be safe.

Il look into acidophilus if i can find it here, thanks for the tip.