Tips on bulking

[Phil D]

Right then, im currently bulking (or trying to), i try to eat as much protein as i can and i have 3 protein shakes a day, i lift a fair bit in the gym and i do karate 3 times a week. Should i also be doing lots of cardio? or should i ease off that for a bit? and also any1 got any other tips on bulking? thanks dudes:good:

[DeeJay]

Cardio isn't great for bulking. Do it anyway if you like but just make sure you have enough calories to compensate.

[Gazapo]

cardio isn't too bad tho, just don't over do it. the most important thing is your diet. what is your typical daily diet? how many calories and where are they coming from? what is your lifting routing? ("i lift a fair bit" probably won't cut it.)

[Phil D]

umm i dnt eat a specific diet, i jus make sure i eat loads of protein. I eat 5 meals a day though so calorie intake isnt a problem.
Today in the gym i did
Sit ups x 60
Crunchies x 60
raised leg situps x 60
Side raises x 60 (each side)

Bench press 10 reps, 5 sets
Bicep curls (with a bar) close grip, wide grip, reverse grip, 10 reps each, 3 sets

Tricep pushdowns (on lat machine) normal grip, wide grip, reverse grip, 10 reps each, 3 sets

chin ups 10 reps, 3 sets
Bent over rows 10 reps, 5 sets
Lat pull downs 10 reps , 6 sets
chest press 10 reps, 5 sets
flyes 10 reps, 5 sets
kickbacks 10 reps, 3 sets
overhead tricep extensions (on the lat machine using a peice of rope) Supersets - i start on the heaviest weight i can and do 10 reps, i then do down a weight and do another 10 reps, then down another weight and another 10 reps, i continue this itll im on the lightest weight then i start adding weight back on doing 10 reps a time untill im back on the weight which i started.

my gym routine varies each time i go, i dont really have a set plan on what im going to do. I go to the gym 2-3 times a week.

[Honken]

umm i dnt eat a specific diet, i jus make sure i eat loads of protein. I eat 5 meals a day though so calorie intake isnt a problem.


First of all, you need to know how much protein you consume and if it's enough/too much for your body (eating too much protein in large amounts can have a nasty effect on your kidneys).

And depending on what you eat, having 5 meals a day won't mean that you'll bulk up. It depends on what you eat and in what amounts (having 2 peices of lettus 5 times a day won't do shit if you know what I mean).

[anfeyd]

umm i dnt eat a specific diet, i jus make sure i eat loads of protein. I eat 5 meals a day though so calorie intake isnt a problem.

I used to eat six meals a day and consume around 2000 calories- not good for bulking. You need to atleast ballpark your calorie intake- if youre eating the same ammount of food you have been for your entire life, with just excess protein, it will take you a while to really bulk up.

[Gazapo]

check out such sites as www.t-nation.com and www.bodybuilding.com as well. there are tons of articles that will help you out. but don't believe everything you read either. mix and match different things for yourself in order to find what works for you.

until you post your diet, we can't really judge it, but trust me, that's like 75% of the challenge.

as for the workout, you're leaving out some major exercises like deadlifts and squats. i recommend coming up with a good split. if you prefer full body workouts, check out the squats n milk program :)

[Phil D]

thanks for the advice mate, yeh as i said the workout i did 2day isnt what i always do, i do squats and deadlifts on other days. Il check out those sites then :good:

[NightHunter]

umm i dnt eat a specific diet, i jus make sure i eat loads of protein. I eat 5 meals a day though so calorie intake isnt a problem.

This will eventually lead you to erroneously label yourself a hard gainer. Even if you don't have a set diet, you should eat roughly the same amount of calories every day. A basic macro-nutrient split will also be a good help.

Today in the gym i did
Sit ups x 60
Crunchies x 60
raised leg situps x 60
Side raises x 60 (each side)

Way too much volume, and direct abdominal work is rarely necessary unless they begin to lag behind the development of the rest of your body.

(Note: I am re-ordering your exercise list to make this easier for all of us to see what I'm talking about)Bench press 10 reps, 5 sets
chest press 10 reps, 5 sets
flyes 10 reps, 5 sets

chin ups 10 reps, 3 sets
Bent over rows 10 reps, 5 sets
Lat pull downs 10 reps , 6 sets

Decent balance between movements, but I would argue that the chest press and flyes should be replaced with an overhead press(military press), and a downward press(dips). I would also suggest dropping the lat pulldowns for a free weight exercise. Attempt to balance total volume between pressing and pulling motions.


Bicep curls (with a bar) close grip, wide grip, reverse grip, 10 reps each, 3 sets

Tricep pushdowns (on lat machine) normal grip, wide grip, reverse grip, 10 reps each, 3 sets
kickbacks 10 reps, 3 sets
overhead tricep extensions (on the lat machine using a peice of rope) Supersets - i start on the heaviest weight i can and do 10 reps, i then do down a weight and do another 10 reps, then down another weight and another 10 reps, i continue this itll im on the lightest weight then i start adding weight back on doing 10 reps a time untill im back on the weight which i started.

Terrible imbalance between bicep and tricep movements. You should attempt to have a similar volume between antagonist muscles/movement patterns. Also, I would argue that you avoid assistance exercises such as this until you build a solid base of muscle. After training seriously for a year or so, you can then determine your weak points, and add auxiliary exercises to address these. Your loading pattern for the overhead triceps extensions is just stupid.

my gym routine varies each time i go, i dont really have a set plan on what im going to do. I go to the gym 2-3 times a week.

You should have a set plan. You should also keep a log to determine if you're making the progress you should. This is another habit that will lead you to erroneously label yourself a hard gainer.

My largest critique of all is that you include NO lower body work whatsoever. Do squats, deadlifts, glute-ham raises, romanian deadlifts, lunges in all directions. You need lower body work or you will just look weird.

Cardio isn't really necessary if you manipulate your diet and training program to provide the proper amount of calories. If however you'd like to include any, interval training is generally more beneficial to the goal of building muscle than extended slow cardio.

[Solfire]

First of all, you need to know how much protein you consume and if it's enough/too much for your body (eating too much protein in large amounts can have a nasty effect on your kidneys).

And depending on what you eat, having 5 meals a day won't mean that you'll bulk up. It depends on what you eat and in what amounts (having 2 peices of lettus 5 times a day won't do shit if you know what I mean).

It can be a problem to his kidneys if he doesn't drink enough water to compensate for all the protein. Also realize your body can take so much protein, so if you go wasting your protein powders and stuff, the excess will only come out of your shitter.

[Phil D]

It can be a problem to his kidneys if he doesn't drink enough water to compensate for all the protein. Also realize your body can take so much protein, so if you go wasting your protein powders and stuff, the excess will only come out of your shitter.

i drink soo much water during the day, at least 12 pints of water, i sip water constantly yhroughtout the day but on the downside it makes me piss like a horse hhaha.

thanks for the advice every1 im gona get a proper routine and diet plan worked out now

EDIT: Iv worked out everything i have eaten 2day (and will eat 2nite) for u guys to look at.

Breakfast: Oatmeal with an egg in it, apple, banana, some nuts

pre work out protein shake (whey containing about 25g of protein)

..........................went to gym.......................

post work out protein shake (whey containing about 25g of protein)

Lunch: Steak sandwiches

3 poached eggs on toast

Dinner: 2 lamb chops, mashed potatoes, green beans, roasted vegetables

protein shake (whey containing about 25g of protein)

Can of tuna on toast

BED

ps i eat alot of fruit during the day which i cant remember eating haha

[NightHunter]

First of all, you need to know how much protein you consume and if it's enough/too much for your body (eating too much protein in large amounts can have a nasty effect on your kidneys).

Umm, excess protein has only been found to be detrimental to the kidneys of those with some sort of renal disfunction. Clinical results from unhealthy subjects cannot be applied to a healthy population.

I agree that too much protein would be a waste, but it would not be unhealthy unless you consume so much that you become morbidly obese from the excess calories.

[Phil D]

do you reckon i ate enough protein 2day? i am 6''1 and about 80kilos (176lbs)

[Fanya]

Nutrition is the main factor. I only lift four days a week and just focus on stuffing my face at every opportunity. It's fun and I'm still managing to stay lean because the more muscle you carry on your body, the faster your metabolism works when you're at rest. Cardio will really only slow your bulking, even though it's healthy of course and all that. Compound movements and meat ftw! I've gained 30lbs since starting to lift and I've still got 20 to go; haven't started slowing down yet!

[Rahf]

Nutrition is the main factor. I only lift four days a week and just focus on stuffing my face at every opportunity. It's fun and I'm still managing to stay lean because the more muscle you carry on your body, the faster your metabolism works when you're at rest. Cardio will really only slow your bulking, even though it's healthy of course and all that. Compound movements and meat ftw! I've gained 30lbs since starting to lift and I've still got 20 to go; haven't started slowing down yet!

30lbs over how long a period of time?

[Gazapo]

i don't doubt it Fanya. I gained 30lbs in 3 months. although 22 was muscle memory :) the extra 8 was new. that was this summer.

[Fanya]

30lbs over how long a period of time?

I went from 120 to 140 relatively quickly, a couple months. I was without a gym membership over the summer while I worked outside 40hrs/week and maintained weight. Then started lifting again after getting settled in college and put on the last 10lbs over a few weeks. I have gone through times where I am unable to lift due to having other priorities (schoolwork, job, etc.) but maintaining is much easier than gaining. If I can complete my transformation by May I'll be very happy.

[Rahf]

I went from 120 to 140 relatively quickly, a couple months. I was without a gym membership over the summer while I worked outside 40hrs/week and maintained weight. Then started lifting again after getting settled in college and put on the last 10lbs over a few weeks. I have gone through times where I am unable to lift due to having other priorities (schoolwork, job, etc.) but maintaining is much easier than gaining. If I can complete my transformation by May I'll be very happy.

Nice one, it gives me some hopes during the 6 months of experimenting I was thinking of doing now. I don't have as much school so it won't get in the way. At least not in the way of training and I'll make sure it deffo won't get in the way of eating!

[NightHunter]

i drink soo much water during the day, at least 12 pints of water, i sip water constantly yhroughtout the day but on the downside it makes me piss like a horse hhaha.

thanks for the advice every1 im gona get a proper routine and diet plan worked out now

EDIT: Iv worked out everything i have eaten 2day (and will eat 2nite) for u guys to look at.

Breakfast: Oatmeal with an egg in it, apple, banana, some nuts

pre work out protein shake (whey containing about 25g of protein)

..........................went to gym.......................

post work out protein shake (whey containing about 25g of protein)

Lunch: Steak sandwiches

3 poached eggs on toast

Dinner: 2 lamb chops, mashed potatoes, green beans, roasted vegetables

protein shake (whey containing about 25g of protein)

Can of tuna on toast

BED

ps i eat alot of fruit during the day which i cant remember eating haha

Get more protein from whole food sources, instead of shakes. You should really only have protein shakes peri-workout. If you must replace a meal with a protein shake, then get a good blend that includes casein and various other protein sources, so that it will not digest as quickly. You should also include some sort of vegetable or fruit in there, or if you can't manage that taste, then get some Greens+ and mix that in, and put in a fat source of some sort, like fish oil, olive oil, flaxseed oil, or natural peanut butter. This will make it a better meal replacement.

[Fanya]

Nice one, it gives me some hopes during the 6 months of experimenting I was thinking of doing now. I don't have as much school so it won't get in the way. At least not in the way of training and I'll make sure it deffo won't get in the way of eating!

Yeah, my bulk is more of an experiment. 50lbs increase is bound to change appearance, strength, and agility in interesting ways.

[Gusch]

Umm, excess protein has only been found to be detrimental to the kidneys of those with some sort of renal disfunction. Clinical results from unhealthy subjects cannot be applied to a healthy population.

I agree that too much protein would be a waste, but it would not be unhealthy unless you consume so much that you become morbidly obese from the excess calories.

Well, there are also studies that suggest detrimental effects from a protein excess of over 4g per kg bodyweight a day over a long period of time.
But in general, no non-steriod user will be likely to get into this region of protein consumption.

[NightHunter]

Gusch, if those are online, would you mind linking? I haven't seen anything that states that, so I'm interested.

[Gusch]

Gusch, if those are online, would you mind linking? I haven't seen anything that states that, so I'm interested.

It's been some time since I read them so I'll have to search.
I'll try to find them during the week.

edit: I had some time and found several sources. And I have to correct myself. At the moment there are no detrimental effects to a 100% healthy liver known.
Only pre-damaged livers can suffer from extremely high protein intake.
That seems to be what the consensus at the moment is.