Bulking up

Frank Bullitt

So whats the best way to bulk up,like what should you be eating and how often should you train,lookin to get a bit of size onto me and i havent been able to,i train most nights but im not sure if im hitting every area right or eating the proper stuff etc,its quite hard and all the articles on body building websites are a bit too vauge,anyone get any info for me?

zAbbo

Post up your details, weekly diet and training schedule for starters

Frank Bullitt

6ft 1in,13 stone,train pretty much monday to friday, i got a work out in the gym and i dont think its good enough,i climb as well,take shakes and try to eat as much good food as i can but im not sure if its good for bulking,do 1 spin class a week as well to keep fat down and cardio going etc.

the wrok out hits nearly everywhere in the one go which is wht i dont think its workin cause i dont think im giving enough attention to to parts etc

Chucky the tree

What do you eat exactly? how many meals? YOu shouldnt do weight training everyday. One day trainging -day off -train etc.

Frank Bullitt

i dont train everyday but im in the gym everyday,i dont really see climbing as training or spinning,i eat tuna,steak,chicken,rice,pasta,potatos and so forth but im not sure if im eating them in the right portion or at the right time etc,its poxy hard

Frank Bullitt

oh and i eat bout 4 or 5 meals a day but again im not sure if they are right etc

Chucky the tree

Gintonious wrote:

i dont train everyday but im in the gym everyday,i dont really see climbing as training or spinning

Well it is training. For your muscles to grow, they need rest. When your rock climbing your muscles are still getting a work out. Also, with a lot of cardio it will be harder to bulk up.


Not 100% sure about food. Thinks its 1.5g-2 X body weight(in lbs).

so if your 130lbs you should be eating 195grams worth of protien and carbs a day.

Frank Bullitt

so basically i have to reduce cardio and training and eat more?

what about meals,what should they consist of and when should i eat?

Transform

You are providing hardly any info. - if you want better advise please give a DETAILED ACCOUNT OF WEIGHTS LIFTED, PROGRAM AND A TYPICAL FULL DAYS EATING.

If you put down i eat breakfast lunch and dinner snacks etc it is easier to help you

t-ha

Trial and error and the best way to determine this, rather than trying to find out how many calories you need online.

Q. Are you getting bigger?

A. Yes - great, keep doing what you're doing
No - eat more for a few weeks

Q. Now are you bigger

A. Yes - great, keep eating like that
No - eat even more for a few weeks

etc.

Cardio etc. is fine but you just have to eat more to make up for it.
Also, if you're naturally skinny then you should ideally have more off days than on days, and make sure that heavy compound lifts form the core of your programme.

Frank Bullitt

workout:12x4
legs:
spuats-20kg,40kg,50kh,60kg
leg press-100kg,120kg,140kg,160kg
Shoulders:
shoulder press-10kgx3,12kg
front barbell raise-20kgx2,30kg,35kg
Back:
lat pulldown-45kg,55kg,57kg,60kg
pully row-same as above
chest:
bench press-45kg,50kgx2,55kg
inclince bench-40kgx3,45kg
flies-14kg
arms:
triceps-
dumbell tricep extension-14kgx2,16kg,20kg
biceps-
dumbell curls-14kgx2,16kgx2
hammer curls-14kgx4
forearms:
wrist curls-25kgx2,30kg,35kg

Diet
Breakfast:
porridge,protein shake,apple,applejuice,water,yogurt
Lunch:
2 tuna sandwichs,small mayo,1 tin of tuna,wholemeal bread,pear
Pre-workout:
pint of super milk or maybe a shake
Post-workout:
shake and banana
Dinner:
chicken and pasta in tomato sauce
Before bed:
cottage cheese and toast

thats what i try to eat but i cant always get that much cause im in college and stuff so it varys,any recomendations on how i can get more or something?suggestions of food or meals.

t-ha

stick another meal in between breakfast and lunch, and one between lunch and dinner.
Make 'maybe a shake' for pre-workout into 'definitely a shake' and throw some oat flour and glucose into it.
Post-workout put some glucose powder in that badboy and make sure you get another whole food (lean protein & complex carbs) soon afterwards (maybe an hour after).
Vegetables are bad news for bulkers because they fill you up and don't have much calories in them but they gotta be there! You've got all of none posted in your diet
Also, what I said about simply 'eating more until you get bigger' still stands.
Nuts and olive oil are easy ways to bulk up your diet.

Frank Bullitt

i do eat vegetables,just didnt post them in there sorry,is my workout ok? or should i change it and how often should i do it?

t-ha

to be honest, I don't really understand what you've posted up - do you do all of that in one session?

Frank Bullitt

i used to but i thought that was over doing it so i broke it up yo 3 days now

Transform

No hamstring work to balance out the squats - deadlift or use the leg curl machine and start working up your weights. Record every session and aim to add 5lb every week until you stop progressing - then mix it up

Chucky the tree

You should divide you workout days in tp specfic body parts.

day 1- legs and shoulders
day off
day 2- chest and biceps
day off
day 3 - back and triceps


Judging by your meal you need more carbs. Add in a meal replacement shake if you cant eat anything or dont have time.