bulking

scottswald

i was wondering what amount of protein, carbs (not too concerned about fat) & calories i should be taking in each day to bulk up

i am 14 stone (196 pounds) so lets just say i'm 200 pounds for ease

i am thinking that it should be 300g protein, 300g carbs & 150g fat, is this even close?

not sure on the amount of calories though

PS. i'm only 18 so my metabalism (you know what thats meant to say) is high

Tall

300/300/150 *may* be a bit high for you(3700kcals) - but you are in the right area.

What are you eating now? And be honest...

At 200lbs I would say start with:

200g Protein
300g Low GI Carbs
75g good fats

And then look to make small increments in your macros (P/C/F) each week as required.

Alot of people are only able to consume large amounts of protein via shakes - nothing wrong with that, but I'd try and eat a varied range of protein and a varied range of carbs and veg and add in your shakes as required.

You may want some fast acting carbs before and during training but really only you can tell how your body is reacting to your diet and training.

Usual rules apply when bulking - you can do high carb/low fat or high fat/low carb mixing high amounts of both can promote fat storage.

6/7 meals per day is generally found to be the best way - eating every 2/3 hours as required.

Theres a few diet articles on here, google will have loads etc

Let us know how you get on.

scottswald

as for how i'm eating now, shit to be honest

i'll eat a good amount of food with plenty of carbs protien kcal etc (clean...ish) but then the next day, i'll eat nowt but rubbish and then the next day i'll eat clean but not nearly enough. Anyway, you get the jist, my diet needs a total rehaul basically but it needs to be something io can stick to from a fairly large amount of time. i'm not bothered about how boring it is at all, just something that is quick and easy is my only requirement.

do you guys find dieting like costs a lot of money?

would posting up my training or anything like that be of any use?

Tall

It can cost alot of money, but eating right doesn't have to.

For example: 1.5kg of Mince Beef is about £5 in the super market - that will last you 2/3 days.

You can eat oats, spuds, veg etc too which aren't that expensive

Fire up your training and what you think you could eat

scottswald

my training is currently as follows

all sets have been changed to 8 - 12 reps exept leg extensions are still around 15, squats are just usually 8 and my calf raises are as stated below

Day 1: Back & Biceps

Lat Pulldown (wide grip) 4 Sets x 6-8 reps
Lat Pulldown (close grip) 4 Sets x 6-8 reps
T-Bar row 4 Sets x 8-10 reps
Ez Bar Curl 4 Sets x 6-8 reps
Dumbbell Curls 4 Sets x 6-8 reps
Preacher Curls 4 Sets x 6-8 reps

Day 2:Chest & Triceps

Flat Bench (Machine) 4 Sets x 6-8 reps
Incline Dumbbells 4 Sets x 6-8 reps
Pec Deck 4 Sets x 6-8 reps
Pushdowns 4 Sets x 8-10 reps
Dips 4 Sets x 8-10 reps
One Arm Kick Backs 4 Sets x 8-10 reps

Day 3: Shoulders & Calves

Front Press (Smith machine) 4 Sets x 6-8 reps
Dumbbell Press 4 Sets x 6-8 reps
Side Lateral Raises 3 Sets x 10 reps
Dumbbell Shrugs 4 Sets x 10-15 reps
Upright Rowing 4 Sets x 10 reps
Calf Raises 5 Sets x 10 reps

Day 4: Legs

Squats 4-5 Sets x 6-8 reps
Leg Extensions 4 Sets x 10-15 reps
Leg Curl 4 Sets x 10-15 reps

i will usually do these 4 workouts on a mon, tues, thur and fri

i really couldn't put my diet down as it has no structure in the slightest

i really need a basic quick bulking diet that can be altered to suit me

Pikey

What you need will depend on base metabolism what you do for a living etc

My current bodyweight is 90K I’m looking to add lean mass prior to starting cutting to be honest I don’t really eat enough but struggle with my appetite when not dieting . You may well need more..

My diet from next week to 15 weeks out from my next show will be based around the following

Meal 1
8 egg whites, 4 yolks
100 gram oats
1 Grapefruit

Meal 2
2 scoops build and recover

Meal 3
230 gram Turkey breast
Salad
200 gram baked spud / 125gram pasta – un cooked weight

Meal 4
2 scoops build and recover

Meal 5
230 gram Turkey breast
75 gram basmati rice – uncooked weight

Pre workout
Creatine, L Glutamine and 4 Nitrox capsules

At start of workout 25 gram amino liquid and 30 gram carb drink

Meal 6 Post workout – 100gram Protein usually Whey

Meal 7
Any lean meat or fish 250 gram with Broccolli and veg plus approx 40 gram of complex carbs from potato rice or pasta

When I wake during the night I will have at least one night time formula Protein shake

The above is my usual base diet, its a good idea to add a cheat day at the weekend, eat that lot plus what ever else you fancy and Wednesday I load complex carbs.

In addition you want a couple of gram of vitamin C, and a good multi vitamin and mineral supplement sometimes I use B complex too as that stimulates appetite.

Richard

If your on a bulking diet then is it ok to just eat and eat and eat without worrying without ratios?

I generaly stick to a tip i was given on here that if it isn't nailed to the ground then eat it.

I eat alot of protein and carbs and some fats, but will not balancing it slow down the bulking process?

Pikey

No ratios are important, and not just for competitive guys, opinions will vary but approx 35% of calories from protein, 50% carbs and 15% fats, you'll notice I'm low on carbs. There's no point throwing loads of junk down your neck you will grow best on good food.

scottswald

[quote=TallHeavyAndSkinny;

At 200lbs I would say start with:

200g Protein
300g Low GI Carbs
75g good fats

And then look to make small increments in your macros (P/C/F) each week as required.

[/quote]

is this because i would struggle to eat such amounts without building up or because my body would not be able to utalize the intake without building up?

splinter

I cant really be bothered to count calories etc..

You should know just by looking at your plate of food if you got a good source of protein/carbs. If its good then keep it up, if not then what are you doing wrong?

Ill know just by adding up all the different food sources on my plate (e.g. can of tuna and 100g of brown rice) ill have 40g of protein and 70g of carbs. So its all good + some fruit or salad to add a few more carbs simple of course.

So when bulking make sure you got enough proteins and carbs. If you really wanna be that pin point precise aim for about 1.2g of protein per lb of bodyweight and 1.5-2g of carbs per lb of body weight. But as your weighing 195lbs just aim for roughly 250g of protein.

As me and quite a few other guys i train with say, its best to have more then needed then too little taking into consideration that we are bulking and are aiming to gain weight. You will always shred the fat off when you cut anyways.

Its when you cut that you need to take into consideration the calories etc... and your low carb days during the week etc.... (but thats for another thread when you start it up)