im 5'8, and about around 152 pounds or so, im pretty skinny, but if you look in the mirror my abs are barely visible they are only a bit, i have a little bit of stomach fat especially if im sitting down, but i don't care about that because i look skinny, my thing is though what weight do you think i should bulk too, i never thought i was that skinny but i am, i dont evne look like 150 really, but i do have a bit of a bicep peak and stuff, what should i bulk too?!
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new here, bulking
- Thread starter jeremy_1
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Why do you want a bunch of dudes to tell you what looks good for you? (Unless you are into that, then I see why.) Bulk untill you are happy with your size or unhappy with the size of your stomach, then cut. If you are not gaining and need advice on putting muscle or how to clean bulk correctly we will gladly help, but as to how much weight you should bulk to is up to you and your goals.
Haha lol! no but i was just wondering because i recently just started and don't know if i should clean or dirty bulk up, and i just don't want to be one of those real skinny kids with abs that think there ripped , i want to have some size and abs,
and last thing, how much weight should be gained a week/month? is it 1 pound a week or something?
and last thing, how much weight should be gained a week/month? is it 1 pound a week or something?
thanks, and last question, i love natural oatmeal (naturally rolled) and i just realized i eat it like 3 times a day, and calculated the calories and stuff, and its like 300 calories each time, so i get 900 calories from it all together throughout the day, is this too much oatmeal? i just love it, but there are quite a bit of carbs
I hear ya, I freakin love oatmeal. I like the 1 min. stuff with just a little bit of water so it's extra thick. Are you bulking or cutting? Sounds like you are doing 6 servings a day. That is about 162 carbs. Are these all the carbs you eat for the day? If you are cutting it's ok, if you are bulking, not even close to the amount you need.
really, yeah im bulking, i only weigh 150 and tired of being skinny, hoping to bulk to like 200 , but i don't want to gain only fat! and do you mean i should have a lot more carbs then? i just eat it raw with waterrr yumm
You need to calculate your BMR (the number of calories you would burn if you laid in bed all day)
Basal Metabolic Rate : Calculators : Discovery Health
Now calculate the calories you burn while exercising
http://www.fitnessmagazine.com/fitn...ata/fitness/multimedia/data/1205330354901.xml
Now multiply your BMR by 7- Est. 11,900 calories
Add your total burned calories for the week- Est. 2,500 calories
Now add these numbers together - Est. 14,400 calories
Now divide by 7- Est. 2,057 calories. This number is your maintenence. You want to eat about 500 calories above this daily to add about 1 pound per week. 3,500 calories= 1 pound. So 2,557 calories daily.
The BMR is only a guide, everybodies metabolism works different. If you are not gaining weight add another 500 calories (so 3,057 a day) And check after 1 week.
Here are some bulking basics for your weight.
Daily protein intake should be around 1g-1.5g per pound of body weight. So 152-228g
Your carbohydrate intake should be about 2g-2.2g per pound of body weight. So 304g-334g
You should have have about 70g-80g of healthy fats.
Add fresh veggies to as much meals as possible, but don't count these carbs
Spread your meals througout the day to about 6 meals, 1 meal every 3 hours
Eat within 1 hour of waking up
Protein should come from lean meats-Boneless skinless chicken breast,turkey cutlets,top sirloin steak,salmon, also eggs and protein shakes
The carbs should be from low GI carbs-Oats,yams,brown rice, beans, wheat bread
Healthy fats should be from-Extra virgin olive oil,flaxseed oil, nuts
Post workout you want about 60-70 hi GI carbs like dextrose or maltodextrine with about 40g of whey protein.
Lift heavy untill failure 6-8 reps, add weight as you get stronger.
Cardio should be no more than 2-3 times a week no more than 20 min. sessions. Cardio is a good way to keep the fat gains at bay, and will also allow you to eat more of those delicious oats...Just make sure and calculate your cardio as calories burned.
Make sure and get 8 hours of sleep at night.
I started gaining good muscle mass when I raised my calories to about 3,200 daily at about 350g carbs, 200g protein, 80g fat. You will have to play around with the daily carbs untill you hit that sweet spot of 1-2 pound weekly gain.
Any questions let me know
Hope this helps
Basal Metabolic Rate : Calculators : Discovery Health
Now calculate the calories you burn while exercising
http://www.fitnessmagazine.com/fitn...ata/fitness/multimedia/data/1205330354901.xml
Now multiply your BMR by 7- Est. 11,900 calories
Add your total burned calories for the week- Est. 2,500 calories
Now add these numbers together - Est. 14,400 calories
Now divide by 7- Est. 2,057 calories. This number is your maintenence. You want to eat about 500 calories above this daily to add about 1 pound per week. 3,500 calories= 1 pound. So 2,557 calories daily.
The BMR is only a guide, everybodies metabolism works different. If you are not gaining weight add another 500 calories (so 3,057 a day) And check after 1 week.
Here are some bulking basics for your weight.
Daily protein intake should be around 1g-1.5g per pound of body weight. So 152-228g
Your carbohydrate intake should be about 2g-2.2g per pound of body weight. So 304g-334g
You should have have about 70g-80g of healthy fats.
Add fresh veggies to as much meals as possible, but don't count these carbs
Spread your meals througout the day to about 6 meals, 1 meal every 3 hours
Eat within 1 hour of waking up
Protein should come from lean meats-Boneless skinless chicken breast,turkey cutlets,top sirloin steak,salmon, also eggs and protein shakes
The carbs should be from low GI carbs-Oats,yams,brown rice, beans, wheat bread
Healthy fats should be from-Extra virgin olive oil,flaxseed oil, nuts
Post workout you want about 60-70 hi GI carbs like dextrose or maltodextrine with about 40g of whey protein.
Lift heavy untill failure 6-8 reps, add weight as you get stronger.
Cardio should be no more than 2-3 times a week no more than 20 min. sessions. Cardio is a good way to keep the fat gains at bay, and will also allow you to eat more of those delicious oats...Just make sure and calculate your cardio as calories burned.
Make sure and get 8 hours of sleep at night.
I started gaining good muscle mass when I raised my calories to about 3,200 daily at about 350g carbs, 200g protein, 80g fat. You will have to play around with the daily carbs untill you hit that sweet spot of 1-2 pound weekly gain.
Any questions let me know
Hope this helps
Last edited:
gunnar31656
Registered
food. sleep. and ten years of training. a healthy male not on juice can gain 5-7 lbs of muscle a year. look long term.
. that's 50 to 70 lbs
. that's 50 to 70 lbs
