Coming up with a sort of eating outline that you follow everyday helps to keep things consistent, then you simply add or take away foods depending on how the scale moves. As far as something that I suggest, an easy and cost efficient way to get some extra calories in between meals is to make up some shake recipes. Personally I like to use milk, peanut butter, banana, protein powder, and oats all in a blender to make a pretty amazing shake.
[quote]Jaycuts wrote:
Hahahhaa… no. Don’t eat 3 solid meals a day. Eat six smalls meals a day. It takes a meal 2 and a half hours to digest. Normal human is up for around 12 hours. I shouldn’t have to do the math. If you’re constantly eating while the period of digestion is complete, then you’re never feeling hungry. Also, eat little things in between those meals like raw almonds or peanuts. Drink a lot of fruit and vegetable juice with meals. Only water, 2% milk, and 100% juice. I have a 24pk of v8 cans in my trunk lolll. Eat you’re boy weight in protein, double weight in carbs, and high in fats. Stay away from all cardio, put do some very light Olympic lifts or jump ropes before an exercise. Get the body warmed up you know. No running at all. Any with you’re lifting…look up supersets and drop sets for hypertrophy. Maybe it’s not you’re diet that isn’t bulking you up, but you’re routine…[/quote]
5’11 and 151 pounds and giving bulking advice?
When I moved from being a 197 lbs. wrestler to a Hwt. in college (I was about 225 in the offseason) I ate about 5 pretty good size meals a day. Put me up to about 245 over the course of a summer. Lifted heavy 4 days a week with that, was also wrestling 2x a week and sprinting once a week. If you’re smaller or have less of a workload you may want to scale it back. Also give yourself some room to expand. I got stuck around 238 and I had to add in some extra milk throughout the day to break through that plateau.
[quote]gregron wrote:
5’11 and 151 pounds and giving bulking advice?[/quote]
153lbs 
And Yeah not impressive but I’ve been training for around 6 months and i don’t see the point in giving up. Hell I use to be 135 2 months ago and I don’t stick to BB kind of workouts. Just 5x5 70%, lots of cardio and Olympic lifts. Try to stay lean
[quote]VlocoG wrote:
Right about the time I graduated high school I felt I should start liftin weights, it was also the time that Michael Phelps huge calorie diet surfaced. I was always under the influence that you should do what the successful pros do. Ironically, my goal was to never gain weight, but I assumed since Im very intense with my workouts, having the determination to perform at high levels, that I should have a high calorie diet, like Mike.
I put on 55lbs in 2 months, in that time-frame ran a half-marathon and felt just as fast if not faster with punching and sprinting. 150-205. Within a year went to a formidable 235.
My Weight Gain Main Factors:
–Muscle Juice 2544 Weight gainer (look for a less sugary one, I didnt know any better, after a while I couldnt use it anymore, I was starting to get a belly)
–Whole Foods Pizza
–Fish Oil (10-30g day)
–Chicken, tuna, beef, pork
–Lift weights 2x a day
–100% Whey protein powder
–Olive Oil shots ( DeFranco and a couple others wrote an article for T-Nation on what they did to gain weight and one of them mentioned taking in extra olive oil)
Under the influence of Poliquin, I saw post workout as a vital time to load up on nutrients and quickly. After a workout I’d frequently walk upstairs from LA Fitness to WHole Foods Market and eat 2-4 slices of pizza, with 3 scoops of weight gainer and 2 scoops of 100% whey and take 5g fish oil.
[/quote]
= a thick slab of WIN
Personally…I think the best way is to track your intake. I don’t know how anyone can take bodybuilding serious and not count their calories/macros on the daily.
I weigh all my food even on a bulk…I count all my shit meticulously…and I know I’m within a very close range for my calorie/macronutrient for each 24 hour period. I use the mirror and scale as a guide for my progress and know for certain whether I need to increase or decrease depending on the changes because I know what I’m ingesting.
I don’t think this is difficult with apps like myfitnesspal etc. It may seem far removed from normal eating/societal behavior…but, so is bodybuilding itself.
But, I guess it comes down to how serious you take bodybuilding…what your goals are and how much you care about body composition when you are looking to gain.
IF you don’t care about body comp…just eat as much as you possibly can all the damn time. Make sure you hit your protein and eat anything and everything else. You may very well get fat…but, you will get strong is shit and gain a good amount of LBM as well.
[quote]VTTrainer wrote:
It really depends on your preferences. I started a clean bulk and 1)didn’t have the money for it 2)didn’t give a shit that I gained some fat because a clean and dirty bulk both will get you fat.
Some things that worked for me:
-My metabolism is fast as shit and my body didn’t want to bulk. I needed to keep the carbs and fats high.
-I never, ever had high or even moderate carbs in the morning. Bulking means you will feel like shit during the day and carbs in the am will only screw you over. I’m sure this will turn into a debate, but i don’t want to spike my insulin in the am because I’m most sensitive to carbs and will LOWER my insulin resistance by spiking it then. Keep the carbs for later. In general I kept them below 35g in the morning.
I’m in college so i knew that mid day meals could be a problem, so i made breakfast as awesome as possible.
Breakfast:
12-15 eggs depending on how much i hated myself
250+cal fat to cook eggs in (bacon grease, butter, coconut oil)
pepperjack cheese
low carb tortillas
coffee/half n half
meal 2/3/4/maybe 5 if i ate that often
meat, veggies, fat to cook veggies/meat in, lots of whole milk.
meals after training i added less fat and ate way more carbs.
it’s really simple, but it’s not easy.
The breakfast was a life saver. I also started out by adding gainer shakes made from whey, fruit, coconut milk or oil and flax. The fiber from the flax made sure i could digest the food and wasnt stuck in the bathroom too long, that was paramount.
I added about 20g of fish oil to balance out the o-6 in my diet and my joints are still perfect.
Also, I’m 5’9" and started at 150lbs. in 1 semester (4.5 months) I gained 50lbs. Yes a lot of it was fat, but i was much stronger and after maintaining that weight for a while I leaned out some and look decent at 190lbs.
Also, it took me 5000-5500 cal to do this for about 4 of the 4.5 months, with about 300g protein. Work your way up slowly, and hopefully you dont have to eat as much as me.
If the weight gain stops for too long you need to shock your system. In that time I did a few things for about 1-3 weeks at a time that helped(these are just tools to use):
I did gomad to spike the weight, but regularly drank at least 1000cal of whole milk anyway
I would make homemade bread that was dense enough to kill someone with. I ate it in 24-36 hrs and it had 4000 cal in it.
I would let my stomach rest from all the protein, cut it down to a few small servings in the day and eat things that were easy to digest like eggs and low fiber foods.
Ate begals and pb in between meals, im sure that equated to about 2000cal.
I also fasted sometimes, maybe once every 15-20days. I do believe this helped as well.
Bulking is tough work, just start slow and keep eating until you hate yourself, so far that’s worked for a lot of ppl lol[/quote]
If that’s you in your avi, then clearly what you did worked. Damn man.
Thats Matt Kroczaleski
tips? Eat more food, that fuckin simple…
You gotta force it down, you gotta get used to feeling “full, or fat”, it’s just extra shit in ya
[quote]The Greek wrote:
[quote]VTTrainer wrote:
It really depends on your preferences. I started a clean bulk and 1)didn’t have the money for it 2)didn’t give a shit that I gained some fat because a clean and dirty bulk both will get you fat.
Some things that worked for me:
-My metabolism is fast as shit and my body didn’t want to bulk. I needed to keep the carbs and fats high.
-I never, ever had high or even moderate carbs in the morning. Bulking means you will feel like shit during the day and carbs in the am will only screw you over. I’m sure this will turn into a debate, but i don’t want to spike my insulin in the am because I’m most sensitive to carbs and will LOWER my insulin resistance by spiking it then. Keep the carbs for later. In general I kept them below 35g in the morning.
I’m in college so i knew that mid day meals could be a problem, so i made breakfast as awesome as possible.
Breakfast:
12-15 eggs depending on how much i hated myself
250+cal fat to cook eggs in (bacon grease, butter, coconut oil)
pepperjack cheese
low carb tortillas
coffee/half n half
meal 2/3/4/maybe 5 if i ate that often
meat, veggies, fat to cook veggies/meat in, lots of whole milk.
meals after training i added less fat and ate way more carbs.
it’s really simple, but it’s not easy.
The breakfast was a life saver. I also started out by adding gainer shakes made from whey, fruit, coconut milk or oil and flax. The fiber from the flax made sure i could digest the food and wasnt stuck in the bathroom too long, that was paramount.
I added about 20g of fish oil to balance out the o-6 in my diet and my joints are still perfect.
Also, I’m 5’9" and started at 150lbs. in 1 semester (4.5 months) I gained 50lbs. Yes a lot of it was fat, but i was much stronger and after maintaining that weight for a while I leaned out some and look decent at 190lbs.
Also, it took me 5000-5500 cal to do this for about 4 of the 4.5 months, with about 300g protein. Work your way up slowly, and hopefully you dont have to eat as much as me.
If the weight gain stops for too long you need to shock your system. In that time I did a few things for about 1-3 weeks at a time that helped(these are just tools to use):
I did gomad to spike the weight, but regularly drank at least 1000cal of whole milk anyway
I would make homemade bread that was dense enough to kill someone with. I ate it in 24-36 hrs and it had 4000 cal in it.
I would let my stomach rest from all the protein, cut it down to a few small servings in the day and eat things that were easy to digest like eggs and low fiber foods.
Ate begals and pb in between meals, im sure that equated to about 2000cal.
I also fasted sometimes, maybe once every 15-20days. I do believe this helped as well.
Bulking is tough work, just start slow and keep eating until you hate yourself, so far that’s worked for a lot of ppl lol[/quote]
If that’s you in your avi, then clearly what you did worked. Damn man.
[/quote]
HAHAHAHA
[quote]Jaycuts wrote:
[quote]gregron wrote:
5’11 and 151 pounds and giving bulking advice?[/quote]
153lbs And Yeah not impressive but I’ve been training for around 6 months and i don’t see the point in giving up. Hell I use to be 135 2 months ago and I don’t stick to BB kind of workouts. Just 5x5 70%, lots of cardio and Olympic lifts. Try to stay lean[/quote]
Seriously, what does you bulking up have to do with giving bulking advice when you just started yourself? You’re 5’11". You’re supposed to be over 150lbs without doing anything.
[quote]bigmac73nh wrote:
[quote]The Greek wrote:
[quote]VTTrainer wrote:
It really depends on your preferences. I started a clean bulk and 1)didn’t have the money for it 2)didn’t give a shit that I gained some fat because a clean and dirty bulk both will get you fat.
Some things that worked for me:
-My metabolism is fast as shit and my body didn’t want to bulk. I needed to keep the carbs and fats high.
-I never, ever had high or even moderate carbs in the morning. Bulking means you will feel like shit during the day and carbs in the am will only screw you over. I’m sure this will turn into a debate, but i don’t want to spike my insulin in the am because I’m most sensitive to carbs and will LOWER my insulin resistance by spiking it then. Keep the carbs for later. In general I kept them below 35g in the morning.
I’m in college so i knew that mid day meals could be a problem, so i made breakfast as awesome as possible.
Breakfast:
12-15 eggs depending on how much i hated myself
250+cal fat to cook eggs in (bacon grease, butter, coconut oil)
pepperjack cheese
low carb tortillas
coffee/half n half
meal 2/3/4/maybe 5 if i ate that often
meat, veggies, fat to cook veggies/meat in, lots of whole milk.
meals after training i added less fat and ate way more carbs.
it’s really simple, but it’s not easy.
The breakfast was a life saver. I also started out by adding gainer shakes made from whey, fruit, coconut milk or oil and flax. The fiber from the flax made sure i could digest the food and wasnt stuck in the bathroom too long, that was paramount.
I added about 20g of fish oil to balance out the o-6 in my diet and my joints are still perfect.
Also, I’m 5’9" and started at 150lbs. in 1 semester (4.5 months) I gained 50lbs. Yes a lot of it was fat, but i was much stronger and after maintaining that weight for a while I leaned out some and look decent at 190lbs.
Also, it took me 5000-5500 cal to do this for about 4 of the 4.5 months, with about 300g protein. Work your way up slowly, and hopefully you dont have to eat as much as me.
If the weight gain stops for too long you need to shock your system. In that time I did a few things for about 1-3 weeks at a time that helped(these are just tools to use):
I did gomad to spike the weight, but regularly drank at least 1000cal of whole milk anyway
I would make homemade bread that was dense enough to kill someone with. I ate it in 24-36 hrs and it had 4000 cal in it.
I would let my stomach rest from all the protein, cut it down to a few small servings in the day and eat things that were easy to digest like eggs and low fiber foods.
Ate begals and pb in between meals, im sure that equated to about 2000cal.
I also fasted sometimes, maybe once every 15-20days. I do believe this helped as well.
Bulking is tough work, just start slow and keep eating until you hate yourself, so far that’s worked for a lot of ppl lol[/quote]
If that’s you in your avi, then clearly what you did worked. Damn man.
[/quote]
HAHAHAHA[/quote]
All me bro… haha, don’t i wish… Kroc is the man. I’m also sure he eats twice that much, at least
[quote]VTTrainer wrote:
[quote]bigmac73nh wrote:
[quote]The Greek wrote:
[quote]VTTrainer wrote:
It really depends on your preferences. I started a clean bulk and 1)didn’t have the money for it 2)didn’t give a shit that I gained some fat because a clean and dirty bulk both will get you fat.
Some things that worked for me:
-My metabolism is fast as shit and my body didn’t want to bulk. I needed to keep the carbs and fats high.
-I never, ever had high or even moderate carbs in the morning. Bulking means you will feel like shit during the day and carbs in the am will only screw you over. I’m sure this will turn into a debate, but i don’t want to spike my insulin in the am because I’m most sensitive to carbs and will LOWER my insulin resistance by spiking it then. Keep the carbs for later. In general I kept them below 35g in the morning.
I’m in college so i knew that mid day meals could be a problem, so i made breakfast as awesome as possible.
Breakfast:
12-15 eggs depending on how much i hated myself
250+cal fat to cook eggs in (bacon grease, butter, coconut oil)
pepperjack cheese
low carb tortillas
coffee/half n half
meal 2/3/4/maybe 5 if i ate that often
meat, veggies, fat to cook veggies/meat in, lots of whole milk.
meals after training i added less fat and ate way more carbs.
it’s really simple, but it’s not easy.
The breakfast was a life saver. I also started out by adding gainer shakes made from whey, fruit, coconut milk or oil and flax. The fiber from the flax made sure i could digest the food and wasnt stuck in the bathroom too long, that was paramount.
I added about 20g of fish oil to balance out the o-6 in my diet and my joints are still perfect.
Also, I’m 5’9" and started at 150lbs. in 1 semester (4.5 months) I gained 50lbs. Yes a lot of it was fat, but i was much stronger and after maintaining that weight for a while I leaned out some and look decent at 190lbs.
Also, it took me 5000-5500 cal to do this for about 4 of the 4.5 months, with about 300g protein. Work your way up slowly, and hopefully you dont have to eat as much as me.
If the weight gain stops for too long you need to shock your system. In that time I did a few things for about 1-3 weeks at a time that helped(these are just tools to use):
I did gomad to spike the weight, but regularly drank at least 1000cal of whole milk anyway
I would make homemade bread that was dense enough to kill someone with. I ate it in 24-36 hrs and it had 4000 cal in it.
I would let my stomach rest from all the protein, cut it down to a few small servings in the day and eat things that were easy to digest like eggs and low fiber foods.
Ate begals and pb in between meals, im sure that equated to about 2000cal.
I also fasted sometimes, maybe once every 15-20days. I do believe this helped as well.
Bulking is tough work, just start slow and keep eating until you hate yourself, so far that’s worked for a lot of ppl lol[/quote]
If that’s you in your avi, then clearly what you did worked. Damn man.
[/quote]
HAHAHAHA[/quote]
All me bro… haha, don’t i wish… Kroc is the man. I’m also sure he eats twice that much, at least[/quote]
Ahh, shit haha. I didn’t recognize him from that picture! Still tho, good post.