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Bulking

  • 13-06-2014 08:18PM
    #1
    Registered Users, Registered Users 2 Posts: 31


    First of all, I would just like to say that even though this is my first post, I have followed the health and fitness section for well over a year. From reading various threads over the past while I know that there is a lot of experienced and knowledgeable posters here, so hopefully ye will be willing to give me a hand.
    I need some help with relation to bulking. Would anybody here be able to point me in the right direction with regards to bulking? Anything to help will be more then appreciated!
    I know that when bulking, diet is just as important as what you do in the gym, and to be honest I know the ins and outs of the food section, what I really need help with is the gym aspect of bulking, such as a suitable programme to follow, because at the moment when i go to the gym I don't have a programme and i amn't sure of the right exercises to do/ reps and sets for bulking.
    I'll also add that I'm 6ft5 and currently weigh 102kg.
    I also would like to know what would be a realistic target in terms of the amount of weight i could put on in the next three months, I'd like to have a rough number in my head that i can work towards.
    Thanks a million in advance, any help will be really appreciated!


Comments

  • Registered Users, Registered Users 2 Posts: 69 ✭✭fat to ripped


    Eat more. Eat anything. Get lots of protein. Eat lots. Eat. That's it.


  • Registered Users, Registered Users 2 Posts: 9,522 ✭✭✭runawaybishop


    The Ape wrote: »
    First of all, I would just like to say that even though this is my first post, I have followed the health and fitness section for well over a year. From reading various threads over the past while I know that there is a lot of experienced and knowledgeable posters here, so hopefully ye will be willing to give me a hand.
    I need some help with relation to bulking. Would anybody here be able to point me in the right direction with regards to bulking? Anything to help will be more then appreciated!
    I know that when bulking, diet is just as important as what you do in the gym, and to be honest I know the ins and outs of the food section, what I really need help with is the gym aspect of bulking, such as a suitable programme to follow, because at the moment when i go to the gym I don't have a programme and i amn't sure of the right exercises to do/ reps and sets for bulking.
    I'll also add that I'm 6ft5 and currently weigh 102kg.
    I also would like to know what would be a realistic target in terms of the amount of weight i could put on in the next three months, I'd like to have a rough number in my head that i can work towards.
    Thanks a million in advance, any help will be really appreciated!

    Gym program should be something simple like stronglifts or starting strength as they feature simple compound routines with linear progression and work great on a calorie surplus.

    How much weight (i assume you mean muscle?) will be largely determined by how much muscle you already have, beginners can add muscle fairly fast. I wouldn't worry about that to be honest, your lifting progress would be a better number to track.


  • Registered Users, Registered Users 2 Posts: 945 ✭✭✭WhiteWalls


    Are you an ectomorph? I would would have nearly the exact same weight and height measurements as you.First thing I would say to you is forget about the weighing scales. Its about muscle mass. I am at a similar height and weight to you and if you are anything like me then you don't look your weight at all. Lately I have only put on a small amount of weight but I look so much bigger because there is some muscle on me now.

    Eat as much as you possibly can in a day, eating 6/7 times a day if you are serious about it, you will basically be force feeding yourself. Planning is the most important thing here. Also drink as much water as you possibly can. Get 200 grams or so of protein a day also. All good food, no rubbish whatsoever or tea/coffee. Water after each meal.

    For the gym, I won't say I know much because I don't. However I will tell you what worked for me. For each exercise lift until you can't lift anymore. I hated the high reps thing but I done the exercise until the particular muscle was burning. I started out at near the heaviest I could lift at the exercise and then worked my way down until I couldn't lift the lighter ones.

    I'm no expert but thats what worked for me. Goodluck


  • Registered Users, Registered Users 2 Posts: 47 Adam4850


    For bulking you should be getting in 45 percent protein in your diet, for gym programs there is a guy on Youtube called Vincedelmonte he gives very good guides for bulking.


  • Registered Users, Registered Users 2 Posts: 11,304 ✭✭✭✭mdwexford


    WhiteWalls wrote: »
    All good food, no rubbish whatsoever or tea/coffee. Water after each meal.

    Why do you think you shouldnt drink tea or coffee?


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  • Registered Users, Registered Users 2 Posts: 2,903 ✭✭✭Blacktie.


    Adam4850 wrote: »
    For bulking you should be getting in 45 percent protein in your diet, for gym programs there is a guy on Youtube called Vincedelmonte he gives very good guides for bulking.

    No you shouldn't. Percentages for diets are a thing of the past. Generally what's recommended is 1g/lb of bodyweight and even this is overshooting what you actually require. So for someone who's 170lb they would need 170g of protein.

    To bulk you really need to eat as much as you can. Eat your normal diet and then have some peanut butter or an extra dinner or something on top. Should be aiming for roughly 500 calories more than your maintenance.

    What level of strength have you got? Been training long? Squat, bench deadlift 1 rep maxes?


  • Registered Users, Registered Users 2 Posts: 945 ✭✭✭WhiteWalls


    mdwexford wrote: »
    Why do you think you shouldnt drink tea or coffee?

    I just find that after drinking tea or coffee I felt more full and so not as likely to want to eat again soon


  • Moderators, Computer Games Moderators, Social & Fun Moderators, Paid Member Posts: 81,190 Mod ✭✭✭✭Sephiroth_dude


    Sorry for hijacking your thread op :o

    Starting my first bulk,Was just wondering on non training days should you aim to consume the same food as you would on a training day?


  • Registered Users, Registered Users 2 Posts: 9,522 ✭✭✭runawaybishop


    Sorry for hijacking your thread op :o

    Starting my first bulk,Was just wondering on non training days should you aim to consume the same food as you would on a training day?

    Yes, or you can have training and non training average out, it won't make much difference. might be easier to eat more on training days though.


  • Moderators, Computer Games Moderators, Social & Fun Moderators, Paid Member Posts: 81,190 Mod ✭✭✭✭Sephiroth_dude


    So your still aiming for 6 meals a day? Or there about.


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  • Registered Users, Registered Users 2 Posts: 2,903 ✭✭✭Blacktie.


    So your still aiming for 6 meals a day? Or there about.

    Doesn't matter how many meals. What matters is calories.


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