Help with bulking

Chucky

I could really do with some help and advice to help me bulk up, and put on weight!

I thought my diet was pretty good and have been using a weight gainer but i just dont see much difference! :cry:

Can anyone tell me what they know or what they did to help them bulk up?

I know i have a fast metabolism and also a very active job (most of the guys i work with have lost weight since working there :shock: ) so i thought this maybe had something to do with it :?

Thanks for any help.

Nick.

Bodyworks

ok, chucky. i reckon you already know all this but here goes, you are expending more calories than you are consuming. so eat more or do less. obviously you need to work to live, so less in this case may mean fewer workouts, or fewer sets per workout. this however is not an excuse to take it easier. if you do less, the less has to be more intense, if you see what i mean. eat more often and you will progressively get hungrier which means you'll eat more which is what you want. get plenty of sleep at night and if you are going clubbing all weekend long then don't bother with any of this.

Nick500

Try adding extra oats and peanut butter to all of your shakes, and increase portion sizes... instead of 6 eggs, have 8, etc.

Nick

LeeB

bulking up for me is about knowing how my body is going to respond to changing my diet/training... alot of it is quite instinctive...

i.e. eating more meat will usually make me grow... eating ALOT more carbohydrates will make me grow but also put fat on...

eating alot of junk usually makes me lose size! cos i dont get in enough good foods!

i find alot of people have good clean diets but dont realize that the timing of when they eat can effect how they respond.... i.e. alot of people seem to leave the times around their training quite sparse in terms of food/carbs/nutrients... when in fact this is when you need them the most!

post up your diet and timings of your food and when you train and well have a look for you...

Chucky

Thanks guys, my current diet is:

5:30am - Bowl of porridge 60g, Reflex whey protein shake with milk, optimum oil blend.

8:00am - Tin of tuna, one banana.

10:00am - Bowl of pasta, tin of tuna, apple.

1.00pm - Tin of tuna or 1 hard boiled egg, Chem Nutrition Pro Mass.

3:00pm - 2 scoops BSN No Explode.

3:30pm - Reflex whey protein shake with milk.

3:40 - TRAIN.

STRAIGHT AFTER - Chem Nutrition Pro Mass with water and 2 scoops of honey.

6:00pm - 'one of the below'

3 chicken breasts, sweet potato, sweetcorn.
2 steaks, brown rice, mushy peas.
2 tuna steak, jacket potato, courgette.

8:00pm - Chem Nutrition Pro Peptide with water.

LeeB

what does the pro mass contain in the way of carbohydrates? and the NO explode.. any carbs in here?

from what i can tell (unless the pro mass has some slow burning carbs in) your relying on fast acting carbs from about 10am till your last meal at 6pm?? (and also for about 5 and a half hours before training) which will give you lots of energy bursts but isnt great for building muscle well in my opinion.. as i think the protein your taking in before yuor training will be being used as energy rather than aminos for muscle building..... meaning at the time of training your using up your most valuable muscle building sources as energy fuel insead.

id suggest:

- drop the pro mass at 1pm and replace with a carb source: rice, potatoes, sweet potatoes etc...

- at 3pm with your no-explode also add in some carbohydrates.. again same as above...

- id also suggest adding some carbs in (fruit is again fast acting) at your 8am meal... but this isnt essential.. just think it will give you a better sustained energy throughout the day!

anyone agree/disagree with teh above? or have any more suggestions for chucky?

andyboro

just wanted to ask... whats the deal with all the different shakes?

is it a having to fit round work thing or just down to it being easier?

im no expert but from what ive picked up id agree with LeeB above that your deffo missing some good slow release carbs in there.

LeeB

it could also be that your just not eating enough... but personally i think until youve tried swapping the carb sources youll not know 100%

Chucky

Thanks Lee.
The problem i have is, the 8.00am and 1.00pm breaks are only 10 minutes and the 10.00am lunch is 30 minutes.
The 3.00pm drink isnt a break, just me sneaking it in!!

Pro Mass - It says provides a calorie dense formula that is high in an optimum blend of proteins, complex carbohydrats and smart fats (mscts).
Carbohydrate - 53g
of which sugars - 6.7g

No Explode - total carbs - 7g
no sugar.

Chucky

Lee, i know im being very cheeky here, but.........i dont suppose when you get a spare moment you would mind writing out a diet for me using my times??

Thanks.