Can u help me bulk?

[bum]

Im a soon to be 17 year old guy, i wheyed 160.94lbs last time i was at the nurse (last week) im 1.86cm tall thats about 6,2 feet i think and im would like to gain in mass (of course in muscle mass : )) my goal is to whey 198lbs but i know thats not realistic to get so big to summer, but 177lbs is somethink i could do i think.
So what do you recomend?
Right now i eat about 4-5 times a day + 3 times gainer and 2 times Whey protein powder+ kreatin and omega-3.
I train about 4 days a week and i train accordingly to the Max -ot principles, 4-6 reps positive failure etc.
But i dont follow there training scheduele.
that seems to be working fine since ive gain noticable in strenght but not that much in mass.
Can anybody help me get a good diet so i can gain mass as soon as possible.
And what is the recommended intake of calories/fat/carbs for me to eat per day to grow max?

ps: training is my life and im totally dedicated for it. even if that means i have to go to bed at 5 a clock and train 7 days a week : ).

Thanx for all ur answers and Sry if i write funny but im not that good in english.

 

[loki]

sweedish chicks are hot!

 

[loki]

this is pretty useful for formulating a bulking plan/diet:

http://ironmagazineforums.com/showthread.php?s=&threadid=21113

 

[bum]

hehe ya some of the really are .
I read it but i just see how to cut not how to bulk.

 

[Michael D]

Other than your diet, you may consider tweaking your training. Such as higher reps with less weight to put some less dense mass on. Size before strength if you will.

If you still aren't gaining ANY weight, eat more.

 

[loki]

hey man, i just had my bulking diet looked over and for my stats/goals it looks fine, with the exception of using supplements. i'm 170lbs and 5' 10' though. i'm assuming at 160lbs and being 6' 1" you will need to eat more than what i do. especially being 17. but here's what i planned from using some of the stuff from that link but applied it to bulking:

"18" is just an estimate i use:
i take 18 * 170lbs to = 3060 calories i need to take in
my P/F/C is = to 40 grams proteins/40 grams carbs/20 grams fats

(note: 40/40/20 is just one of many you can use, i.e. 50/30/20 or 33/33/33, just depends on what you think is good for you and what you can stick with.)

also, keep in mind:
1 gram of protein = 4 calories
1 gram of carb = 4 calories
1 gram of fat = 9 calories

so:
then i figure 40% of 3060 = 1224 cals for protein
then i figure 40% of 3060 = 1224 cals for carbs
then i figure 20% of 3060 = 612 cals from fat

then i take:
1224 calories / 4 = 306 grams protein
1224 calories / 4 = 306 grams carbs
1224 calories / 4 = 68 grams fat

now that i know how many calories i should take in and the grams for my p/f/c, i came up with:

(note: you still need to include 2 to 4 cups of fibrous veggies and about 6 or more quarts of water a day, multivitamins, creatine, efa's, etc...the only reason i don't use supplements too much, is my goal is only to be at 180lbs and 12 to 14 bf and to eat to stay healthy as well as being able to manage my physique for another 147825 days or so until i die, as opposed to competing or going all out and getting huge):

protein/carbs/fats/calories

meal 1
2 scoops whey 40/8/4/240
1/2 cup oats 5/27/3/150
1 tbl spoon whipping cream 0/1/5/45
1 tbl spoon nat pb 4/3/8/95

meal 2
4 oz chicken 22/0/1/110
1/4 cup brown rice 3/37/2/170
1/2 can beans 11/28/2/193

workout

meal 3
2 scoops whey 40/8/4/240
3/4 cup oats 8/41/5/300

meal 4
2 can tuna 64/0/3/300
1/2 can beans 11/28/2/193
1/4 cup brown rice 3/37/2/170

meal 5
6 oz turkey breast 36/3/5/210
2 slices whole grain bread 6/22/2/100
1 med green apple 0/21/1/80

meal 6
2 scoops whey 40/8/4/240
3/4 cup oats 8/41/5/300
1 tbl spoon whipping cream 0/1/5/45
1 tbl spoon nat pb 4/3/8/95

actual total:
1220 cals from protein
1240 cals from carbs
630 cals from fat

305 grams protein
317 grams carbs
70 fat

total calories: 2976

after about another week, i'm going to weigh in and see if i'm gaining weight. if not, i'll bump up my calories by approx 200. then wait another week, weigh again, etc, til i get to my desired weight. i'd check this out:

http://www.ironmagazineforums.com/showthread.php?s=&threadid=5988&highlight=Bulking+Plan

it's a bulking plan designed to use slow burning carbs, which will help in keeping your bf in control. also, at this time, i'm not getting my bf checked as i assume it will go up some. i gauge if i'm getting too chunky by how i look in the mirror, cause that's what really counts to me as far as bf goes. well, if you got more questions, just keep asking. btw, you can use 'cutting' foods to bulk, you just got to eat more of them. you can find a list of foods here:

http://ironmagazineforums.com/attachment.php?s=&postid=410135