Bulking Phase (PlEASE HELP!@)

[Triplea1717]

Alright, I am an 19 year old male and have been lifting for about two years. I've gone from high bf% and being strong, to right now lower bf% and moderately strong. I have neverly really done a 'bulking phase' followed by a cutting phase so I'm not sure what it entails. I have a few (actually a bunch) of questions that i would greatly appreciate a detailed answer. first question, how long should a bulking phase last? Is 6 weeks sufficient.

Diet:
Right now I am about 5'11" wearing about 176 pounds. How many calories, grams protein, grams carbs should I intake during? Should I still eat many (5 - 6) small meals a day? I NEED THE MOST HELP HERE, WITH THE DIET. I'D TRULY APPRECIATE IT IF SOMEONE WOULD POST SOME SAMPLE BULKING DAY DIETS.

Workout:
How often should I work each body part? How many sets per bodypart and how many reps per set? How many days off from training a week would you recommend? HOW LONG IN BETWEEN SETS WOULD YOU SUGGEST

Supplements:
What would you recommend supplementing with? I am currently supplementing with Protein, vitamins (including a good multi-vitamin, and flaxseed oil occassionaly. i'm thinking about ZMA, any suggestions?



Thank you to all that respond. I truly do appreciate it.

 

[muscleup]

If your bulking I would eat around 3000- 3500 calories for your weight make sure your getting 20% healthy fats,40%complex carbs and 40%protein.I would work everybody part once a week only and take 3 min rest between sets and keep your rep scheme in the 6-8 range and go heavy as you can with good form. I would also use a spotter to help you with forced reps. Supplements to use would be Creatine,L glutamine and a high quality protein powder and be CONSISTENT AND PATEINT and only then will you get were you're trying to go hope i could help

 

[diamonddiceclay]

eat 350g a day protein

 

[BigAndy69]

Diet:
Right now I am about 5'11" wearing about 176 pounds. How many calories, grams protein, grams carbs should I intake during? Should I still eat many (5 - 6) small meals a day? I NEED THE MOST HELP HERE, WITH THE DIET. I'D TRULY APPRECIATE IT IF SOMEONE WOULD POST SOME SAMPLE BULKING DAY DIETS.

Workout:
How often should I work each body part? How many sets per bodypart and how many reps per set? How many days off from training a week would you recommend? HOW LONG IN BETWEEN SETS WOULD YOU SUGGEST

Supplements:
What would you recommend supplementing with? I am currently supplementing with Protein, vitamins (including a good multi-vitamin, and flaxseed oil occassionaly. i'm thinking about ZMA, any suggestions?

Diet: This depends on a lot of things: your bodyfat percentage, are juiced...

If you don't juice you only need 1-1.25g of protein per lb of bodyweight. High quality protein; grain proteins don't count. Try to get 180g of animal based protein a day.

High quality carbs spare the protein for muscle growth and give you good energy for your workout. They include: oatmeal, cream of wheat(trust me their is nothing creamy about it), whole grain bread(not ideal), whole grains, brown rice, yams(don't microwave it)...

Simple carbs are great for pre workout and post workout. Pre workout, eat carbs that don't spike your insulin like an apple and a little bit of raw honey(10-15g). Liquid processed honey with a cartoon figure on the bottle is crap by the way. Throw in 20 g of whey and and that's and excellent pre workout meals. Post workout, try 50-60g of carbs from soda crackers, fruit juice, white bread, corn flakes and 20g of whey.

45 mins later eat 1.5-2 times the amount of protein you eat in a regular meal. That means if you eat 30 g in a meal, eat 45-60 in that meal alone. Eat some more high quality carbs.

Workouts: Do as many sets as you feel are necessary. Beginners usually need a higher volume because they do not have the capacity to do a low number of sets. It takes much more focus to reach muscle fatigue at 6 sets than it does at 15 sets. As you improve, lower your sets. Don't exceed an hour of training.

Supplements: Fuck supplements save your money on meat. Multivitamins with extra vit C and E, along with some whey for post workout is all you need.

 

[BigAndy69]

eat 350g a day protein

Wow, what wisdom!

 

[Triplea1717]

thanks for the advice . . . keep it coming!

 

[serge]

true bulking diet will consist of 25cals/per lb of bodyweight, 2g protein per lb of bodyweight.

 

[trial0r]

Re: Re: Bulking Phase (PlEASE HELP!@)

good info, i agree

Diet: This depends on a lot of things: your bodyfat percentage, are juiced...

If you don't juice you only need 1-1.25g of protein per lb of bodyweight. High quality protein; grain proteins don't count. Try to get 180g of animal based protein a day.

High quality carbs spare the protein for muscle growth and give you good energy for your workout. They include: oatmeal, cream of wheat(trust me their is nothing creamy about it), whole grain bread(not ideal), whole grains, brown rice, yams(don't microwave it)...

Simple carbs are great for pre workout and post workout. Pre workout, eat carbs that don't spike your insulin like an apple and a little bit of raw honey(10-15g). Liquid processed honey with a cartoon figure on the bottle is crap by the way. Throw in 20 g of whey and and that's and excellent pre workout meals. Post workout, try 50-60g of carbs from soda crackers, fruit juice, white bread, corn flakes and 20g of whey.

45 mins later eat 1.5-2 times the amount of protein you eat in a regular meal. That means if you eat 30 g in a meal, eat 45-60 in that meal alone. Eat some more high quality carbs.

Workouts: Do as many sets as you feel are necessary. Beginners usually need a higher volume because they do not have the capacity to do a low number of sets. It takes much more focus to reach muscle fatigue at 6 sets than it does at 15 sets. As you improve, lower your sets. Don't exceed an hour of training.

Supplements: Fuck supplements save your money on meat. Multivitamins with extra vit C and E, along with some whey for post workout is all you need.