bulking

[mulva]

Can someone please tell me how to properly bulk? I would like to do it cleanly and avoid putting on alot of fat. Is it just a matter of eating tons of healthy food and taking in lots of protein? I am 6'4" 195lbs and have always had trouble putting on weight. I'm guessing I am probably between 12 - 14% bf, but need to get it measured. I've been on the 5x5 program now for 3 weeks and I plan on staying with it for a few months before changing it up. Any suggestions?

 

[d3track]

in my experience the quality of food you take in makes the most difference

i'd like to try and help you out more, but i have no idea what types of food you like, what your diet is now......

 

[mulva]

As far as the type of food I like goes, I like just about anything. I'm not picky at all when it comes to eating. I currently try to eat about 5 times a day. Usually my day looks something like this:

7:00 - workout
8:30 - 2 eggs, toast, creatine
11:15 - lunch #1, usually chicken and vegetables
1:15 - lunch #2, more of what I ate at the first lunch
3:00 - snack, some peanuts or fruit
5:30 - dinner, whatever the wife feels like having that night
8:00 - snack, cottage cheese or something

I don't think the creatine is helping very much. The supply I have will run out in about a week and then I plan on buying some optimum nutrition protein and taking about 3 servings a day.

 

[d3track]

ok
i got it

my suggestion, and rember its just a suggestion

add a scoop of protien with breakfast
add a post workout shake
make sure you have at least 6oz of chicken in those lunches
make sure you have 6-10oz meat for dinner
add good carbs to lunch and dinner(baked tato, wild rice, ect.)
drink LOTS of water

hope this helps

d3

 

[mulva]

Thanks for the advice! Is this enough for bulking, or should I be either eating more at each meal or eating more often throughout the day?

 

[JKurz1]

at your size bro....you need to eat that exact menu you posted...............TWICE! Get the clean calories in.........Clean.......eat 4-50g of protein at EVERY meal first! Everything else is an added plus............

 

[Lee]

heres waht i would do.

7:00 - workout
8:30 - 5 eggs, half pound bacon, protein shake, 1 cup oatmeal
11:15 - half a chicken, lots of brocolli
1:15 - half a chicken, protein shake, various veggies
3:00 - huge snack, whatever you can find thats good
5:30 - lots of red meat, lots of good carbs, stuff your face til you pop, and a protein shake
8:00 - oatmeal

i would get optimum nutrition vanilla ice cream protein shake and mix it with milk, it actually tastes very good and not like a protein shake.

 

[JKurz1]

he did say CLEAN bulk, but I agree on the calories.........

 

[Lee]

clean bulk works like cutting steel with a spoon. you dont gain enough weight. and with a clean bulk, its not even bulking, if you dont wanna gain weight, then dont bulk, stay cut and workout to stay cut.

 

[JKurz1]

hey, I'm learning to agree..I can put on SOME mass while staying lean, but to really make gains, force feeding is the only alternative............