Advice on bulking.

Infinitewisdom1984 · 2018-05-26T04:20:59+00:00

Assuming you posses average genetics for someone at 5'7 your max weight achievable at 10% bodyfat would be around 140lbs. I don't know your current body fat % to tell you how close to your max you are but assuming you were 135/10%, you'd be able to gain 5lbs more of lean bodymass. How much can you gain on a bulk? Well anyone at any height can achieve any amount of fat. Eat 5,000 calorie per day and sit on the couch, you'll be 250lbs in no time even with a fast metabolism. Assuming you want to gain muscle, you need to hit the gym hard. Do a Push/Pull/Legs split focusing primarily on bench press on push day, deadlift on pull day, and squats on leg day. Utilize progressive overload (attempt 1 rep maxes bi-weekly and try to add 5lbs each attempt to your big compound lifts - the 3 i mentioned. Outside of attempting PR's, do a 5x5 strength program (5 sets of 5 reps of the most weight you can do). After you finish your 5x5 on your big compound lift, move to smaller isolation lift machines, dumbbells, cables for hypertrophy. For instance with dumbbell curls, I do my 8 rep max for 8 (45lb dumbbell) then I do 5lb incremental sets to failure all the way to 15lb dumbbells - do a lot of drop sets to failure on your iso lifts. On Push day you'll hit triceps and shoulders along with chest, and on Pull day you'll hit biceps and traps with your back, on Leg day go ahead and rip your Abs to shreds after you get done legs.

Eat about 2500 calories per day to start and keep checking what your weight is doing. If its dropping, up your calories by 300, if it is increasing keep calories the same, if it is staying the same - up your calories

buff_minorcan · 2018-05-26T03:57:33+00:00

Eat so much it hurts, and download Stronglifts 5x5 app.

Hypogamy · 2018-05-26T04:17:07+00:00

Mac and cheese is your friend

DecksDark99 · 2018-05-26T04:19:25+00:00

Eat a whole rotisserie chicken from Key Food, every night before going to sleep - for 30 days straight

You will see gains bruh

mikemilligankcmafia · 2018-05-26T04:29:55+00:00

optimum nutrition mass gainer

Slaide · 2018-05-26T04:33:28+00:00

Hypertrophy happens when you exercise your muscles and, with proper nutrition, allow them to recover.

Some idiots will you to swallow tons of proteins and carbs and just "lift." Those people are morons. Not only loading up on proteins has few benefits, but it can become very, very bad for your kidneys. I can CONFIRM to you that most of kidney failures we have come from the elderly and what we call chest bros (the losers who spend 2+ hours between the dumbbells, the squat rack, and the bench press).

What your body REALLY needs is a good balance of carbs, proteins, and lipids, but most important of all: essential amino acids. Good proportions of vitamins and minerals are also essential (do not underestimate the importance of potassium).

If you do not give your body enough calories, it will simply start eating at your muscular fibers and you won't see proper gains. So you need to satisfy your body energetic needs while giving your muscles proper essential amino acids so it can regenerate muscle mass. A positive caloric diet is suggested in order to gain mass.

Train each muscle groups at least twice a week. My regimen is usually:

Day 1 : biceps, back, abs Day 2 : triceps and chest Day 3 : legs, abs Day 4 : rest

Repeat. I do 30 mins (minimum) At least 2 to 3 of those days. If your abs start to hurt, give them more time to rest.

Your big muscle groups (chest/back/legs) recover fast than the small ones (biceps/triceps) many days I give them to rest, but there is no need to hurry up. Give your body plenty of time to adapt and do not rush things.

TLDR:

Have a positive caloric diet. Don't listen to idiots who tell you to never consume carbs. Just be sure not to abuse carbs.
Consume enough proteins (without consuming too much, or else...). But mostly essential amino acids (found in good quantities in egg whites and other sources, look it up).
Make sure to balance your minerals and vitamins consumption. Calcium and potassium are particularly vital for muscular functions.
Be sure to rest. IF your muscles hurt too much, go for low intensity training or simply give them time to rest. It's a much better solution than injuring yourself.
Don't ignore your cardio.

raisins3142 · 2018-05-26T04:41:09+00:00

This guy has several videos on this.

https://www.youtube.com/watch?v=CXsn6LQ9J10

Search around. They have studied the weight, height, and body fat % of elite natural lifters. We have an idea of the ceiling.

If you go on a big time dirty bulk (people telling you to eat as much as possible), then you are going to get a belly and then have to do a big cut.

I'd shoot for 1/2 to 1 pound gained a week, probably closer to 1/2 pound. Stop when you body fat is over 15%, tending towards 20%. Then hold there for a while or slowly cut. Do not lose more than around 1/2 to 1 pound a week and work out the whole time, or you will lose too much muscle with the fat.

KrankinTheHog · 2018-05-26T19:23:38+00:00

I'm 5"11 and I started at 138 pounds... I'm now 145 after 6 months of heavy weight lifting and calesthenics. I go to the gym at least 4 times a week I try for 5. My stomach is flat, I try to consume at least 3,000 calories a day. I eat a lot of brown rice, broccoli, chicken, eggs, pasta, and I have a mass gainer shake that's like 1,300 calories per serving

Title	Advice on bulking.
Author	Tarkakabhai
Upvotes	11
Comments	46
Date	May 26, 2018 3:51 AM UTC (8 years ago)
Subreddit	Posted in /r/MGTOW
Original Link	https://old.reddit.com/r/MGTOW/comments/8m7l0e/advice_on_bulking/
Archive Link	https://theredarchive.com/r/MGTOW/advice-on-bulking.552053 https://theredarchive.com/post/552053

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