Thread: Bulking Help Please!?

It would be nice if someone could even help lead me to some good recipes for bulking??

Read this and it should answer all your questions. The come back and ask any questions that are unclear bud.

And damn at 19 your 200lbs @ 7% bf thats pretty ripped.

In the article jodi wrote there; is she only talking about a cutting diet? or all three? confused ( the shopping list looks like it suits all needs tho),but I think I have the point I still may need a little help with it tho. The point is to intake more calories than I burn / day? and make a meal schedule out of it, right?. My BMR is 2267 so what would you recommend as a caloric intake /day for me?

I am just getting sick of the way I look right now..Im in school to be a police officer at the moment and I am trying to bulk up now instead of being all lean and cut. The bigger you are and the tighter the shirt, the more intimidating you look in a uniform

by the way...I forgot to add a 1 infront of that 7...the conversion tool on the internet says I am 17% body fat sorry

Originally Posted by Ramathorn

In the article jodi wrote there; is she only talking about a cutting diet? or all three? confused ( the shopping list looks like it suits all needs tho),but I think I have the point I still may need a little help with it tho. The point is to intake more calories than I burn / day? and make a meal schedule out of it, right?. My BMR is 2267 so what would you recommend as a caloric intake /day for me?

I am just getting sick of the way I look right now..Im in school to be a police officer at the moment and I am trying to bulk up now instead of being all lean and cut. The bigger you are and the tighter the shirt, the more intimidating you look in a uniform

by the way...I forgot to add a 1 infront of that 7...the conversion tool on the internet says I am 17% body fat sorry

It talkes about all 3 bud...bulk, cut, and maintaining. It also gives some examples and sample diets. Just figure out your desired calorie range and split it up into 6 meals. Pretty simple.

Being a cop isn't about tight shirts though bro....you gotta get through the academy first.

Oh believe me I know what being a police officer is all about I am born and raised in a "family of cops" the tight sleeved uniform is just a goal of mine thats all!!
Would it be safe to go with around 4-5000 cals/ meal day then?

Thank you very much for your help deadbolt!

Originally Posted by Ramathorn

Oh believe me I know what being a police officer is all about I am born and raised in a "family of cops" the tight sleeved uniform is just a goal of mine thats all!!
Would it be safe to go with around 4-5000 cals/ meal day then?

Thank you very much for your help deadbolt!

Honestly I would go just above maint and grow slowely. Depending on how many calories your burning with lifting, cardio, and sports depends on how much your gonna need to eat. I wouldn't jump right to 5k cals....thats a shit load of food lol.

How many calories do you currently take in? I'd say start lower then work your way up; 3000 to 3500 to start then gradually increase the cals like 500 every week or two if you get no gains.

Remember clean calories provide alot more food then sloppy cals. You said your diet is not that great right now...just by cleaning all the garbage up and getting the proper nutrients into your body you should notice some nice changes.

Originally Posted by DeadBolt

Honestly I would go just above maint and grow slowely. Depending on how many calories your burning with lifting, cardio, and sports depends on how much your gonna need to eat. I wouldn't jump right to 5k cals....thats a shit load of food lol.

How many calories do you currently take in? I'd say start lower then work your way up; 3000 to 3500 to start then gradually increase the cals like 500 every week or two if you get no gains.

Remember clean calories provide alot more food then sloppy cals. You said your diet is not that great right now...just by cleaning all the garbage up and getting the proper nutrients into your body you should notice some nice changes.

Currently I have been taking in an average of 2533 calories / day and burning approx 2200 with training, sports etc, Just enough for maintaining i guess. It is mostly all sloppy tho I don't really keep track and should start eating healthier like this!!

I will start like you said by taking in around 3500 / day and see how this goes.
I was also wondering..Do I still take in that 3500 / day even on non active days? or do I take a break ?

Originally Posted by Ramathorn

Currently I have been taking in an average of 2533 calories / day, Just enough for maintaining i guess. It is mostly all sloppy tho I don't really keep track and should start eating healthier like this!!

Yea first clean your diet up...eat a healthy 2500cals consisting of lean meats/poulty, seafood, fish, complex carbs, legumes, yams, efa's, veggies, fruit, etc etc. Then once you get that all sorted out if you want start adding some cals....like I said 500 a week or every two weeks.

Originally Posted by DeadBolt

Yea first clean your diet up...eat a healthy 2500cals consisting of lean meats/poulty, seafood, fish, complex carbs, legumes, yams, efa's, veggies, fruit, etc etc. Then once you get that all sorted out if you want start adding some cals....like I said 500 a week or every two weeks.

Again I thank you for your help.. I'll start monday and I will keep the results posted...the hardest thing is going to be measuring the cals of almost everything I eat and the portions of whatever it is I will be eating...I guess this is where a meal schedule comes in handy


Thanks again!

Originally Posted by Ramathorn

Again I thank you for your help.. I'll start monday and I will keep the results posted...the hardest thing is going to be measuring the cals of almost everything I eat and the portions of whatever it is I will be eating...I guess this is where a meal schedule comes in handy


Thanks again!

you could just pre-cook all your own meals. When I went on my first bulk I was dedicated lol. I went from 150lbs to a little over 180lbs in like 4-5 months. Every night I would cook my 6 meals and put them into containers and into a cooler. I would carry that cooler and a gallon of water everywhere I went.

Great changes come from dedication...if you stay dedicated to what you want you will achieve it no problem.

okay this is the breakdown I have came up with so far
3600 cals / day
I just dont know which way to go on this; any help or suggestions would be appreciated.

40% of 3600 = 1440 cals need to come from Protein
40% of 3600 = 1440 cals need to come from Carbs
20% of 3600 = 720 cals need to come from Fat

50% of 3600 = 1800 cals need to come from Protein
20% of 3600 = 720 cals need to come from Carbs
30% of 3600 = 1080 cals need to come from Fat

33% of 3600 = 1188 cals need to come from Protein
33% of 3600 = 1188 cals need to come from Carbs
33% of 3600 = 1188 cals need to come from Fat

I would go with 40/40/20 or 33/33/33....stay away from the 50/20/30. Thats not many carbs at all and right now you want your carbs to help maintain and gains strength. Other then that its all personal preference. I was always a fan of the 40/40/20. Don't ask me why lol...I guess I just like carbs that much.

okay Ill try the 40/40/20 program then! It seems like the easiest to accomplish anyways.

Does anyone know of any good websites where I can calculate the amount of calories in the foods I have been eating?? Or does anyone have a bulking meal plan for a 200lb man that they can post??

www.fitday.com

You can always go to ask.com and type "How many calories in..." and it will usually bring it right up.

thanks fellas

Originally Posted by Ramathorn

by the way...I forgot to add a 1 infront of that 7...the conversion tool on the internet says I am 17% body fat sorry

At 17%bf it is better that you do a body recomp or cut until you get to 10%bf. The higher your bf the greater the possibility of fat you will put on while bulking. However at 19 it may not be too much.

Before you go further, i would suggest that you find out your bf correctly. Those internet bf sites are very inaccurate.

Originally Posted by BulkMeUp

At 17%bf it is better that you do a body recomp or cut until you get to 10%bf. The higher your bf the greater the possibility of fat you will put on while bulking. However at 19 it may not be too much.

Before you go further, i would suggest that you find out your bf correctly. Those internet bf sites are very inaccurate.

Yea, next week I'll see if I can get that done. Personally I do not believe that I am at 17% anyways seeing as you can see all of my muscle striations and abs no problem...some people in the gym even say its gross ( the fat guys who are jealous
) I think I am safe to go on

I wouldn't say at a higher bf you're bound to put on anymore fat than when lower. If you're already taking in more calories than you need to maintain muscle, you'd be able to increase strength while losing fat.

Originally Posted by musclepump

I wouldn't say at a higher bf you're bound to put on anymore fat than when lower. If you're already taking in more calories than you need to maintain muscle, you'd be able to increase strength while losing fat.

Actually at a higher bf% your insulin levels become out of whack and you do actually store more fat when bulking. It becomes much harder to control the serium levels rather then when you are at a lower bf%.

Originally Posted by DeadBolt

Actually at a higher bf% your insulin levels become out of whack and you do actually store more fat when bulking. It becomes much harder to control the serium levels rather then when you are at a lower bf%.

Originally Posted by LAM

I would focus on getting your diet in check and learning how to eat properly before bulking. your current bf is already a sign that you need work in that area. when you bulk at higher bodyfats you will gain more fat than muscle.