bulking questions

mengele

im not really sure where to start with this. I want to put on weight. Stuck around the 72kg mark now. My diet would be healthy enough now but I find it hard to gain weight.
When people say they start bulking does that mean eating anything and everything or just extra healthy meals.
I made protein cookies from a recipe here last week and if im honest they taste rotten and am only eating them for the protein. I am getting enough protein into me but just not enough calories. In order to gain the weight should I just eat a little extra junk in order to get the calories? as in junk I mean desserts like apple tart/ ice cream etc?

just to add- in the gym 3 times a week doing free weights but just want to add on a bigger frame as well as the muscle

conzy

Train hard with a barbell 3-4 times a week, progressive overload

Bigger portions, more butter,milk, fatty meat, oats, some cake

Track your weight / calories, if your weight is not trending up, eat more.

Eat more

MightyMandarin

mengele wrote: »

just want to add on a bigger frame as well as the muscle

The muscle is the 'frame' though. You will gain some fat on a bulk but your weight gain should be mostly muscle if you do it right.

Regarding your other questions, yes you can eat junk food, if you want to, just not too much. Nothing wrong with the odd chipper or burger on a bulk, just don't go all out. If you're struggling to put on weight, making bigger portions is, drinking milk with every meal, adding plenty of sauces to food, are all things you can do to get calories. Peanut butter is a very high calorie food which you could add to sandwiches, pancakes etc. You just have to eat more, nothing else you can really do.

tastyt

You haven't said I'd your drinking any protein shakes?? A couple a day with full fat milk is a pretty east way of adding a few hundred calories.
And +1 on the peanut butter. Lovely with some jam on toast mmmm

mengele

tastyt wrote: »

You haven't said I'd your drinking any protein shakes?? A couple a day with full fat milk is a pretty east way of adding a few hundred calories.
And +1 on the peanut butter. Lovely with some jam on toast mmmm

drinking about 2 litres of milk a day and a protein shake a day (that's why I should be ok with the protein as I have those and also whatever meat) if it wasn't for the milk id be way back. for brekkie I would have two fried eggs and two slices of white toast.

DoYouEvenLift

Just start. Anything is better than nothing. Just start lifting and eating as much as you can straight away as you also start learning more about lifting and nutrition. You'll eventually learn the best ways to progress yourself for your own body and tailor your diet and training to suit but for now just start with what I said.


Look into if it fits your macros (IIFYM) if you're struggling to hit your cals daily, you could eat ice cream and chocolate or whatever junk food you choose as long as it fits within your cals, just don't go full dirty bulk permanently on us, you'll gain fat regardless when bulking but still try to keep it at a controllable level for whenever you decide to cut

mengele

DoYouEvenLift wrote: »

Just start. Anything is better than nothing. Just start lifting and eating as much as you can straight away as you also start learning more about lifting and nutrition. You'll eventually learn the best ways to progress yourself for your own body and tailor your diet and training to suit but for now just start with what I said.

I am lifting with about a year now and can see progress. I can see the ,uscles coming (chest, biceps, triceps coming on very well then legs and back coming on a bit slower). the scales are reading the same a year later. muscles look bigger but pants are a bit looser.
I would have a 32 waist but depending on the pants would have to put a belt on it now whereas before I didnt

Mellor

Just need to eat more tbh. Calorie surplus.
At 72kg you shouldn't need to junk food to hit a surplus tbh.

How many cals are you getting in each day?

DoYouEvenLift

mengele wrote: »

I am lifting with about a year now and can see progress. I can see the ,uscles coming (chest, biceps, triceps coming on very well then legs and back coming on a bit slower). the scales are reading the same a year later. muscles look bigger but pants are a bit looser.
I would have a 32 waist but depending on the pants would have to put a belt on it now whereas before I didnt

Then you're just not eating enough.


It's good that you have the attitude where you'll eat foods that aren't actually pleasant as long as they're benefiting you. Try to find ways to get more calories in the foods you're already eating like adding cut up avocados and almonds and add peanut butter and coconut oil to protein shakes. You'll have to watch your fats though if you're gonna be drinking 2ltrs of milk a day

mengele

DoYouEvenLift wrote: »

Then you're just not eating enough.


It's good that you have the attitude where you'll eat foods that aren't actually pleasant as long as they're benefiting you. Try to find ways to get more calories in the foods you're already eating like adding cut up avocados and almonds and add peanut butter and coconut oil to protein shakes. You'll have to watch your fats though if you're gonna be drinking 2ltrs of milk a day

you see this is it. sometimes I wonder am I eating too good as in eating foods that fill you up put don't have the calories. Like I eat a load of fruit. I have them as snacks. could two bananas in one go and then two apples again throughout the day and then whatever veg is with the dinner. therefore this fruit is my snack which have hardly any calories.

I need to find big calorie food which is easy to eat in big amounts. for example I could eat 5 crunchie chocolate bars no problem but could eat the same amount of calories from almonds or slices of brown bread.

Mellor

What's a typical day's eating?

Alf Veedersane

mengele wrote: »

you see this is it. sometimes I wonder am I eating too good as in eating foods that fill you up put don't have the calories. Like I eat a load of fruit. I have them as snacks. could two bananas in one go and then two apples again throughout the day and then whatever veg is with the dinner. therefore this fruit is my snack which have hardly any calories.

I need to find big calorie food which is easy to eat in big amounts. for example I could eat 5 crunchie chocolate bars no problem but could eat the same amount of calories from almonds or slices of brown bread.

Track across a week or two using MyFitnessPal and see what you're getting on board.

generic2012

eat your crunchies so

RomanGod

mengele wrote: »

I made protein cookies from a recipe here last week and if im honest they taste rotten and am only eating them for the protein

I stuck up a recipe here last week....

Mr. CooL ICE

I too have started a bulk and my stomach is finding it hard to get used to the sheer amount of food I need to eat. Beforehand, my meals consisted of meat with tons of veg which although it fills you up, doesn't have much calories.

I've started making my own weird flapjacks with loads of coconut, and these are handy as a post-meal snack. I can't remember the recipe exactly as I was making it up on the spot, but it is something like this:

200g creamed coconut (not coconut milk - this stuff is solid)
5 heaped tablespoons coconut oil
200g desiccated coconut
200g flaked almonds
1x jar Nutella
200g sultanas (can replace these with some other dried fruit - the sweetness is needed)
2x heaped scoops vanilla whey
1x heaped tablespoon cocoa powder

When I was young, it didn't matter how full I was after a meal, I always had room for dessert, and these work the same way. Right now, I'm trying to up my calories rather than up my protein, as I get enough of that already. I'm playing around with variations, such as increasing the whey, but it leaves them a bit dry.

fungie

Sugary sweets are low in satiation and have a high calorie per gram. Ideal for bulking!

Celly Smunt

I started a thread here last week or so looking for suggestions for high calorie snacks to have in the go and got some tasty suggestions.Probably worth a look.

I usually make my own protein bars which are edible and have around 500 calories,two of them a day on top sends the calories through the roof.

peanut butter,
Oats,
whey,
dark chocolate (or milk)
drop or milk

get it to the right consistency and munch with a chopped banana.

Pot noodles are great for calories too,about 500 calories per pot and wouldn't fill anybody. Probably not the besf nutritionally but calorie wise you could easliy get a quick 1000 calories in one sitting.