The Newbie Guide for Bulking

Discussion in 'Fitness & Nutrition Archives' started by DEF, Jun 24, 2003.

  1. DEF

    DEF #ringsbeforeall

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    Calories – you should be eating at least 6 times a day every 2-3 hours. A rough example would be 7:00am, 10:00am, 1pm, 4pm, 7pm, and 10pm. if you need to track your calories, check out www.fitday.com

    Want to know how much cals you should take in? - http://www.johnberardi.com/articles/nutrition/masseating_1.htm

    pretty good excel spreadsheet -
    http://home.socal.rr.com/aznthug/Caloric Calculator.zip

    At the end of a week, you should assess your gains, and then see the gains in muscle, weighed against the gains (if any) in fat.

    1)If you did not gain any weight, then increase your calories by 500 for the next week.
    2)If you gained mainly muscle, then you would keep your calories the same for the next week.
    3)If you gained some muscle, but some fat as well, you should cut
    calories by 250 for the next week (so it would still be 250 calories above their starting caloric intake).
    4) On a week to week basis, if progress slows down, then you would repeat process number 1

    How much Protein/Carbs/Fat?

    It all depends on you how much protein, carbs, and fat you want. Some people like to bulk with 30/50/20 p/c/f while other people like to bulk with 50/30/20 p/c/f, find what works for you.

    PROTEIN - get atleast 1.5g per lb. bodyweight

    Boneless, Skinless Chicken Breast
    Tuna (water packed)
    Fish (salmon, seabass, halibut)
    Shrimp
    Extra Lean Ground Beef or Ground Round (92-96%)
    Venison
    Buffalo
    Ostrich
    Protein Powder
    Egg Whites or Eggs
    Ribeye Steaks or Roast
    Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
    Top Sirloin (aka Sirloin Top Butt)
    Beef Tenderloin (aka Filet, Filet Mignon)
    Top Loin (NY Strip Steak)
    Flank Steak (Sir Fry, Fajita)
    Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)

    COMPLEX CARBS

    Oatmeal (Old Fashioned or Quick Oats)
    Sweet Potatoes
    Yams
    Beans (pinto, black, kidney)
    Oat Bran Cereal
    Rye Cereal
    Brown Rice
    Farina (Cream of Wheat)
    Multigrain Hot Cereal
    Whole wheat or Spinach Pasta
    Rice (jasmine, basmati, Arborio, wild)
    Potatoes (red, baking, new)
    Hummus

    FIBROUS CARBS

    Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
    Broccoli
    Asparagus
    String Beans
    Spinach
    Bell Peppers
    Brussels Sprouts
    Cauliflower
    Cabbage
    Celery
    Cucumber
    Eggplant
    Green or Red Pepper
    Onions
    Pumpkin
    Garlic
    Tomatoes
    Zucchini

    FRUIT

    bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes

    HEALTHY FATS

    Natural Style Peanut Butter
    Extra Virgin Olive Oil
    Nuts (peanuts, almonds, cashews, brazil nuts, hazel nuts, walnuts, macademia nuts, pistachios etc.)
    Almond Butter and Cashew Butter (Great Tasting!)
    Flaxseed Oil
    Fish Oils (EPA/DHA); Salmon is a good source
    Coconut Milk/Butter (an Medium Chain Triglyceride oil)

    CONDIMENTS & SPICES

    Diet Soda
    Crystal Light
    Fat Free Mayonnaise
    Reduced Sodium Soy Sauce
    Reduced Sodium Teriyaki Sauce
    Balsamic Vinegar
    Salsa
    Hot Peppers and Hot Sauce
    Chili powder
    Mrs. Dash
    Steak Sauce
    Sugar Free Maple Syrup
    Chili Paste
    Mustard
    Extracts (vanilla, almond, etc )
    Low Sodium beef or chicken broth
    Plain or reduced sodium tomatoes sauce, puree, paste)

    Water – atleast 1 gallon a day.

    Fiber – atleast 20-35 grams daily.

    Vitamins & Minerals – this is easily covered with a daily multi-vitamin/mineral.

    Supplements -

    Whey Protein/Multi-Species Protein Blend
    Multi-Vitamin
    Flax/Fish Oils
    Creatine

    If you are a beginner, IMO these should be your main supplements, nothing else is needed. DIET IS THE MOST IMPORTANT THING!!!

    Training Methods -

    Westside -
    http://www.elitefts.com/documents/meeting-the-iron.htm
    http://www.elitefts.com/documents/meeting-the-iron2.htm
    http://www.elitefts.com/documents/meeting-the-iron3.htm

    HST - http://www.hypertrophy-specific.com/hst_index.html

    GVT - http://www.sover.net/~timw/gvt.htm

    OVT - http://www.t-mag.com/nation_articles/257ovt2.html

    Max OT - http://ast-ss.com/max-ot/welcome.asp user: Blindfaith pass: dave

    If anyone would like to add to this or make corrections, go ahead! This is all info I have gathered, I do not take credit :hs:
     
  2. whiteaccord

    whiteaccord OT Supporter

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    Great post, thanks for posting. One question...how important are multi-vitamins? Any recommendation on brands and wehre to buy? Thanks in advance.
     
  3. DEF

    DEF #ringsbeforeall

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    multi-vitamins are pretty important if you don't eat much fruit/veggies, any multi would be good enough
     
  4. DEF

    DEF #ringsbeforeall

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    can i get sticky?! holla~
     
  5. PreemO

    PreemO OT Supporter

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    u might wanna take out the GVT link since you can pursue OVT and add muscle + strength without having to worry about strength losses characteristic of GVT:)
     
  6. DEF

    DEF #ringsbeforeall

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  7. transistor

    transistor Well-Known Member

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    cool, thanks for the info

    im gonna use this since i lost 3lbs since last wednesday :mad:
     
  8. Letifo

    Letifo Moderator

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    :wiggle:
     
  9. delslow

    delslow my car may not be fast, but the back window goes d

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    One thing that i keep seeing on the board is people saying they 'eat a ton.' If you say this you need to post a normal days diet. Usually by 'eating a ton' they mean they eat almost nothing most of the day and then at dinner eat a decent amount and have only 2000 calories for the day
     
  10. MikeTheVike1

    MikeTheVike1 OT Supporter

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    or maybe they don't have mommy to buy them food and can't afford their diet... :fawk:
     
  11. Letifo

    Letifo Moderator

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    that's kind of an unfair statement the way you have it worded. I have trouble gaining weight, but i know how to do it. maybe you should've said only morons can't figure out how to gain weight?

    :love:
     
  12. Jago

    Jago It helps if you hit it.

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    great thread. helped me a lot.
     
  13. MikeTheVike1

    MikeTheVike1 OT Supporter

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    Maybe my mom died a month ago and I have to pay for EVERYTHING now, including the house, cars, insurance, etc.
     
  14. NoXeN

    NoXeN You can find me up on one

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  15. TheProwler

    TheProwler Active Member

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    :cool: Good job, man.

    And like Letifo said, some of us know how to gain weight, but aren't in the mood for it now. :hs:

    Right now, I'm content to increase my strength for the summer months, and I'll start bulking during the semester when it's easier for me to eat frequently and not do any manual labor (which I'm doing now).
     
  16. bal

    bal New Member

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    :werd: :werd: when i have money, i will begin bulking again :) $75/week grocery bills own me :sad2:
     
  17. lilox

    lilox Live fast, Die old

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    rice and pineapple and chicken stir fry :) best meal ever and quite cheap.
     
  18. Do I have to get not fat before I start bulking?

    5'6 and im 150.

    I have little muscle.

    So I wouldnt want to cut, as I have no muscle to cut, correct? So I would bulk, then cut?
     
  19. DEF

    DEF #ringsbeforeall

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    well if you are over 15% bf i would cut down a bit, then bulk. if not just go bulk
     
  20. Im over 15%right?
     
  21. DEF

    DEF #ringsbeforeall

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    :dunno: go get yourself tested
     
  22. NoXeN

    NoXeN You can find me up on one

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    ive gained 3 pounds :fistpump:
     

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