Thread: What's the best diet for bulking?

Guide to Cutting, Bulking & Maintenance

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eat 6x a day roughly every 3hour n consume a total of 4000-5000cals, 300g protein, 800g of carbs. just eat alot of meat, pasta, whole grain rice, potatoes, a variety of fruit and veg stuff like that. your best off sitting down and working out an eating plan workout how many cals and stuff to consume at each meal to reach the above^. hope this helps you

anybody have an example?

Originally Posted by dsc123

anybody have an example?

SERIOUSLY???? Did you even read the links that DaMayor provided earlier?

yh i have looked through them but only saw an example for a 180lb guy, and was wondering if theres a difference for a 162lb guy?

- whole milk over skim or 2%
- as much natural peanut butter as you can shovel in
- hard boiled eggs are your friend; they're a great healthy bulk food
- cottage cheese

Just read the threads.

Originally Posted by Aaza86

eat 6x a day roughly every 3hour n consume a total of 4000-5000cals, 300g protein, 800g of carbs. just eat alot of meat, pasta, whole grain rice, potatoes, a variety of fruit and veg stuff like that. your best off sitting down and working out an eating plan workout how many cals and stuff to consume at each meal to reach the above^. hope this helps you

ummmm call me crazy, but what if he is 5 feet tall and weighs 165 soaking wet? do yourself a favor. Read a link or two about gaining muscle weight from a reputable source.

Originally Posted by dsc123

I'm 19 5ft 10 and 162 pound not to sure what my bf is but is not very high, and am wondering what the best diet for me is to bulk? Thanks in advance

First you need to find your maintenance calories...do this by calorie and macro tracking made easy with FitDay - Free Weight Loss and Diet Journal or All Things Food and Diet - FatSecret and track everything you eat for one to two weeks. If you don't see any flucuations in weight gain in that period of time, then those numbers are your calories for maintenance.
Then add 10-20% more calories in the form that you feel will best work for you. I'd say the best way is with a combination of protein and fat. do this for two weeks and see if you gain. If you do, then you're on the right track. If you don't see any changes, bump it up 10% higher for the following two weeks. The goal for a natural lifter would be 1-2 lbs a week, considering how clean your foods are.

Also, do a search for the 20 rep squat routine or try this one:

REQUIREMENT: Drink a half gallon of lowfat milk EVERYDAY.

For squats, pick a weight you can do just 10 reps with. go to 20, but take deep breath in between reps.

Session 1:
20 rep squats 1x20
Dumbbell Pullover; 1x12
5 minute rest;
Romanian Deadlifts; 2 warms, 1 work set of 5-10 reps
Weighted Pullups; 2 warms, 1 work set of 5-10 reps
.
Session 2:
20 rep standard deadlift 1x20
Dumbbell Pullover; 1x12
5 minute rest;
Barbell Push Press; 2 warms, 1 work set of 5-10 reps
Hang Cleans;2 warms, 1 work set of 5-10 reps
.
Session 3:
20 rep squats 1x20
Dumbbell Pullover; 1x12
5 minute rest;
Incline Bench Press; 2 warms, 1 work set of 5-10 reps
Barbell Rows; 2 warms, 1 work set of 5-10 reps

By far, this is one of the best routines I've put clients on to gain weight.

Thanks juggernaut great help there, will start on keeping track with my diet on fit day and take it from there. I posted up my new routine I was looking forward to trying the ova day, what do you think of it?

Originally Posted by dsc123

Thanks juggernaut great help there, will start on keeping track with my diet on fit day and take it from there. I posted up my new routine I was looking forward to trying the ova day, what do you think of it?

got a link to the routine? I like the 20 rep squat routine because all of my clients have seen marked levels of improvement especially for bulking. It just works for its sheer simplicity.

I have started the 20 rep program before but then stopped, I'm not sure how to link to the page but it should be under new posts as 'help on changing routine'

ok I looked at it; how many years are you training, what is your bodyfat %, and do you have any goals that are measurable? Just saying you want to bulk isnt enough. You need to have an idea of how much you want to gain, if you care that you put on some fat, and if you are in fact lean enough to actually bulk.

ive been training for 2 years and hope to train for aslong as my body lets me. i want to put on as much muscle as possible. be like the 'Hulk' lol. im not sure about my bf but its not very high and not to bothered about putting on fat at this moment in time as will cut in the future,

My advice would be to get a fat assessment in your gym done with calipers-and dont let some fucktard do the caliper measurement. done improperly it can throw it off pretty easily. Indicate what your bf is and then we can go from there.

ok then, i know i do need to get one done, by any chance did you see the other routine somebody posted on my other thread, because i might start to give that a go. what do you think?

or shall i give your routine a go, but with the squats do 5x5 sets, will i still see gains?

I'd say get a fat assessment first. Otherwise if you're too fat, you'll only add more fat and possibly muscle to your already fat frame. I usually let my clients when they get down to 9% bodyfat.

ok then thanks for your help, will post my bf as soon as i find out

Good. When thats done, post it-dont be embarassed and we'll get you set up.