Bulking + working.

Darrenon91

I am currently looking to bulk up as my season has ended. I am currently 6'6 and 102kg and in decent shape. It has taken me 10 months to get from 92kg to 102kg. Im aiming to get to the 107+kg mark by the start of Jan. I eat 3/4 (big) meals a day and train 4/5 times a week. 1 hard cardio session as I dont want to lose fitness completely. Looking for general tips on bulking faster now that I am not in season. Is 5 times a week training to much? How many calories should I be hitting? (Myfitnesspal says 4000+) and best high calorie snacks while in work? (I may only get to eat once from 10 to half 5)

conzy

myfitness pal bmr guess tends to be a bit off. Throw your details in here:

http://scoobysworkshop.com/calorie-calculator/

Whole milk, mooju chocolate milk, peanut butter, oats etc are all handy to eat in work and very calorie dense

Oregano_State

To eat the amount of calories you'll need to put on muscle, it is much easier to eat more meals than a smaller number of bigger meals. Most people would recommend at least 6 meals per day. Have a look at this thread and see what this guy eats (avoiding the trolls), http://www.boards.ie/vbulletin/showthread.php?t=2057301767

I'm not sure how you'll go about this if you can only eat once at work. My guess would be that you'll have to get at least 2000 calories in at one sitting.

Darrenon91

Ya thats my major abstacle no doubt. I can maybe get in a bowl of porridge in during the morning time and a few pieces of fruit in the evening but I wouldn't be able to get a small dinner in. Thanks for that link conzy. It threw me back 4150. I think I could hit that most days just about as I eat a good bit pre + post gym along with shakes. However the exercise is likely to knock off quite a bit of calories im guessing especially the cardio session. I am currently in around 1250 for that one meal during the day.

Darrenon91

Ya thats my major obstacle no doubt. I can maybe get in a bowl of porridge in during the morning time and a few pieces of fruit in the evening but I wouldn't be able to get a small dinner in. Thanks for that link conzy. It threw me back 4150. I think I could hit that most days just about as I eat a good bit pre + post gym along with shakes. However the exercise is likely to knock off quite a bit of calories im guessing especially the cardio session. I am currently in around 1250 for that one meal during the day.

Alf Veedersane

What are the work limitations? Facilities or just that you work in a job that doesn't allow for it?

conzy

Do you make the meals yourself? A tin of coconut milk adds over 550 calories to a sauce. Dextrose is extremely cheap and if you put 100g in your post workout shake thats another ~400 calories

Darrenon91

Ok I will defo add those to my diet. Are they expensive? With regards work, its a bit of both really. No facilities and its not allowed. Porridge just looks like I missed breakfast (which I don't) and fruit is allowed, but sitting down to chicken and pasta at half three wouldn't be allowed.

MightyMandarin

Darrenon91 wrote: »

Ok I will defo add those to my diet. Are they expensive? With regards work, its a bit of both really. No facilities and its not allowed. Porridge just looks like I missed breakfast (which I don't) and fruit is allowed, but sitting down to chicken and pasta at half three wouldn't be allowed.

Dextrose, Waxy Maise, and Maltodextrin are all really cheap and come in big bags. Would sandwiches be allowed? You could always stick a chicken breast in some wholewheat bread with some lettuce and greens. Probably not enough carbs in 2 slices of bread but you can make up for it later. Grind some porridge oats in a blender and add the powder to your shake if you want. It doesn't matter when you eat your meals, as long as you hit your macros each day. It's just easier to eat many small meals than a few big meals.

Darrenon91

Ya I am getting used to eating the big meals rather than the smaller meals which I used to do until I started the job 4 months ago. I need to make oats a bigger part of my diet im sure. Can you tell me where I would get those products? I would rather go to a store if possible. Im living in Dublin so if anyone knows. Deliveries to my place wouldnt suit due to work and I live in an apartment block. Ya I need to see what I can do with regards eating in work. I don't see anyone eating bar those little snack and those who have missed breakfast and have a bowl of cereal.

Alf Veedersane

Darrenon91 wrote: »

Ya I am getting used to eating the big meals rather than the smaller meals which I used to do until I started the job 4 months ago. I need to make oats a bigger part of my diet im sure. Can you tell me where I would get those products? I would rather go to a store if possible. Im living in Dublin so if anyone knows. Deliveries to my place wouldnt suit due to work and I live in an apartment block. Ya I need to see what I can do with regards eating in work. I don't see anyone eating bar those little snack and those who have missed breakfast and have a bowl of cereal.

Order on MyProtein and have 'em delivered to a Parcel Motel

Darrenon91

Thanks, appreciate it. Which one should I get?

conzy

Also dont bother making porridge, its way too filling for the amount you need to eat. I often eat 150g+ of oats with whole milk, just eat it cold like muesli

Darrenon91

Ya I am a fan of that myself. I only ever make porridge when including yogurt or fruit.

Jimmy Iovine

150 g of oats, milk, chocolate protein and peanut butter blended together. Makes me hungry thinking about it.

Darrenon91

Sounds like it tastes nice too. Thanks ill give it a try.

martomcg

Jimmy Iovine wrote: »

150 g of oats, milk, chocolate protein and peanut butter blended together. Makes me hungry thinking about it.

Blending oats and some other calorie heavy foods into a PWO smoothie will really help get your total count up.

As said already, maltodextrin is great at getting it up too.

I'd also suggest throwing in a protein bar too. If money isnt an issue then buy them, if it is you can make them. Its an easy way to get an extra 5-600 extra calories in and you can eat them on the go very easily!

Some might not agree but when cooking you could add extra oil too. And some sauces will drive up the numbers very quickly!

Darrenon91

Money really isnt a problem at the moment. Im aiming to go full hog for the next 2.5 months. Dont drink beer so that shouldnt be a problem over the xmas. Protein bars is something im interested in. So many options though and I dont know much about them. Can you reccomend one? I only used coconut oil up until now but I will change now.

Alf Veedersane

Quest bars would be the best option in terms of quality but there are cheaper options. They just have a lot more sugar.

martomcg

I've only ever tasted the MyProtein Hurricane XS Bar. They were pretty nice. I see they're on offer now too!

conzy

The syntha 6 bars are very high in calories and tasty.

But they are essentially a snickers with 25g of whey and €3-4 a pop!.. I think the only protein bars worth buying are quest bars when you have poverty macros.

If you are trying to get calories in just eat snickers or make your own!

deadlybuzzman

I struggle for time to eat quite regularly. Peanut butters great for shoveling down calories nice and fast

Alf Veedersane

conzy wrote: »

If you are trying to get calories in just eat snickers or make your own!

The Hurricfane XS bars are on special on MP at €11.09 for a box of 12 so you could probably get them for cheaper than Snickerseses at the mo.

Darrenon91

Thats not a bad offer. Seriously good diet tips anyways cheers all. I need to get to the shop this evening. On another note a friend said that a may be overtraining? Is 4/5 times a week too much. I tend to do split workouts. I know some people say no thanks but I think it has worked for me. Don't have a set programme from day to day but it wont vary a whole lot from week to week. Ie monday chest/bis - tues legs - thursday back/tris - friday/sat cardio and maybe another decent full body on the weekend.

Alf Veedersane

Darrenon91 wrote: »

On another note a friend said that a may be overtraining? Is 4/5 times a week too much. I tend to do split workouts. I know some people say no thanks but I think it has worked for me. Don't have a set programme from day to day but it wont vary a whole lot from week to week. Ie monday chest/bis - tues legs - thursday back/tris - friday/sat cardio and maybe another decent full body on the weekend.

It depends but the number of days you go to the gym in a week isn't an indicator of whether ytou're overtraining or not.

Darrenon91

Ya that is true. I personally dont think I am. I am spending no longer than an hour each session and no less than 45 mins. Just something that I have been thinking about.

Alf Veedersane

It's what you do in the time you're in there that will dictate how likely you are to overtrain.

conzy

I dont think you could over train in 5 hours a week, over training is a myth unless you have stupid programming like max effort everything every session

Darrenon91

Ya I am putting in good session I feel but definately not max effort each session. I rarely feel run down or tired so.

Alf Veedersane

99 times out of a 100, if you think you're overtrained and you're not a top o' the range athlete, you're probably just being a pussy and you should go train.

Darrenon91

I never said I thought I was overtraining. Just asked a question.

Alf Veedersane

Darrenon91 wrote: »

I never said I thought I was overtraining. Just asked a question.

I was speaking about people in general.

Darrenon91

Cool, cheers for all the advice anyways all. Looking forward to seeing the results. May post here in 3-4 weeks again to report how these tips have helped.

MaceFace

Over training can be a problem for "normal folk". All it is, is not giving your body time to recover.
It's not just the effort you put in while at the gym but includes nutrition and rest/sleep as well.

I would say generally that as long as you don't train the same muscle group within 48 hours and take a couple of days off a week, you're not over training.

Gummy Panda

conzy wrote: »

Do you make the meals yourself? A tin of coconut milk adds over 550 calories to a sauce. Dextrose is extremely cheap and if you put 100g in your post workout shake thats another ~400 calories

I personally wouldn't use 100 grams of dextrose post workout. I'd go 50/50 maltodextrin and dextrose. 100g would have me bloated and feeling like I'm going to **** myself.

Darrenon91

MaceFace wrote: »

Over training can be a problem for "normal folk". All it is, is not giving your body time to recover.
It's not just the effort you put in while at the gym but includes nutrition and rest/sleep as well.

I would say generally that as long as you don't train the same muscle group within 48 hours and take a couple of days off a week, you're not over training.

Ya this is pretty much me then. I have rest days and get plenty of sleep (midweek anyways). Going to get purchase those products this weekend and start from monday/tuesday. Season ending game/bank holiday wont be a good time to start these in my diet I am sure.

generic2012

You're confusing 'over-reaching' with 'over-training'. I train full body 5/6 times a week. It's all about control of volume and intensity.

Over-training is a medical condition that may required hospitalisation. Most people will never know anything near it.

Darrenon91

I was mentioning overtraining in a context where I maybe training too much in that I may not be getting the best results by training again the next day. ie not enough rest for the muscles to heal fully, not in a I'm exausted everyday and I feel ill way.

generic2012

Darrenon91 wrote: »

I was mentioning overtraining in a context where I maybe training too much in that I may not be getting the best results by training again the next day. ie not enough rest for the muscles to heal fully, not in a I'm exausted everyday and I feel ill way.

If you are progressing in strength, then what you are doing is working. If it is not progressing, it is likely that the volume isn't there. Work out your weekly volume and see if reducing the frequency per bodypart (eg, every 2 days rather than everyday) while increasing that days volume will raise weekly volume.

It's total volume that dictates hypertrophy and possibly strength, or it's at least the best predictor. So you could do one day a week of chest flyes at 6 x 8 x 15 kg, which would give you a weekly volume of 720 kg, or you could do the Monday, Wednesday and Friday at 2 x 8 x 15 kg for the same total volume of 720 kg (adding another set each training day in the former will increase weekly volume by 120 kg, while adding a set each day to the latter will increase weekly volume by 360 kg).

Think of training like counting calories. You could have a great day or a bad day but it wont affect your progress unless it throws of your whole week or derails you some other way.

TL;DR if it's working, what the **** about it? Keep her lit.

Darrenon91

Cheers Generic. I think what I am doing is working anyways I just posted this thread to get a little extra help as I step it up in the off season. New job aswel threw off my routine as I used to work shift work. Back to a good routine now though.

conzy

Gummy Panda wrote: »

I personally wouldn't use 100 grams of dextrose post workout. I'd go 50/50 maltodextrin and dextrose. 100g would have me bloated and feeling like I'm going to **** myself.

Thanks for the tip, I do feel a bit bloated sometimes, I presumed it was the sweetness. I'll try cut it with maltodextrin

Jimmy Iovine

Darrenon91 wrote: »

Sounds like it tastes nice too. Thanks ill give it a try.

It tastes heavenly. I'm having some now. It's the highlight of my day.

Darrenon91

Hit 103.5kg this morning before breakfast. pretty happy with that. Have added way more oats, peanut butter and rice cakes and flapjacks into the diet and it seems to be paying off. was 102kg on the button when I started this thread. Is that good progress?