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Bulking Up

  • 21-10-2011 7:52pm
    #1
    Galwayguy35
    Registered Users, Registered Users 2 Posts: 16,904 ✭✭✭✭


    Im in the gym a few days a week and im trying to add on a few kg. Ive bought mass gainer and protein powder as someone told me that they are effective. I dont want to put on fat though so i was wondering has anyone any experience of taking them or do they give good results?


Comments

  • #2
    marathonic
    Registered Users, Registered Users 2 Posts: 1,684 ✭✭✭marathonic


    Galwayguy35 wrote: »
    Im in the gym a few days a week and im trying to add on a few kg. Ive bought mass gainer and protein powder as someone told me that they are effective. I dont want to put on fat though so i was wondering has anyone any experience of taking them or do they give good results?

    The best advice I can give you is don't go overboard on the eating and drinking mass gainers.

    Read the stickies and work out your BMR (the number of calories that you use just by performing your daily activities). Then set up an account with one of the calorie trackers such as FitDay.com. They're free and most have smartphone apps.

    When you have done this, add 500 calories per day to your BMR and consume that number of calories per day. Also, ensure you're getting at least 1g of protein per lb lean bodyweight.

    If you add more than 500 calories per day, you'll likely gain fat (at a rate of 1lb per week per 500 calories you go overboard on the average day). If you don't get enough protein, your muscle repair won't be as efficient as it should be - and, hence, recovery times.

    When you've done all the above, lift heavy, compound weights and weight yourself every week. If you've added weight, all is good. Otherwise, add 250 calories to what you eat per day and continue until you start gaining weight.


  • #3
    Galwayguy35
    Registered Users, Registered Users 2 Posts: 16,904 ✭✭✭✭Galwayguy35


    marathonic wrote: »
    The best advice I can give you is don't go overboard on the eating and drinking mass gainers.

    Read the stickies and work out your BMR (the number of calories that you use just by performing your daily activities). Then set up an account with one of the calorie trackers such as FitDay.com. They're free and most have smartphone apps.

    When you have done this, add 500 calories per day to your BMR and consume that number of calories per day. Also, ensure you're getting at least 1g of protein per lb lean bodyweight.

    If you add more than 500 calories per day, you'll likely gain fat (at a rate of 1lb per week per 500 calories you go overboard on the average day). If you don't get enough protein, your muscle repair won't be as efficient as it should be - and, hence, recovery times.

    When you've done all the above, lift heavy, compound weights and weight yourself every week. If you've added weight, all is good. Otherwise, add 250 calories to what you eat per day and continue until you start gaining weight.

    Thanks for the info ill try that so


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