Bulking diet tips

FutureMrO

Member
Okay so I'm doing a lean bulk! The end of my cut went like this got to 1750cals a day at 200p 120c 60f I was running low dosage of clen for 2-3 weeks and doing about 60 mins cardio 30 morning 30Pow!
Iv started my test e cycle 500mg a week and bumped my cals to 2003 (still low I know) all Iv done is 200p 150c 67f and doing 20-30 minutes of cardio mon wend fri.

My question is I'll be upping my cals by 200-250 every 2-3 weeks when I Don't gain, what macro should I be upping first and what kind of % my protein will definitely be getting higher but not to sure about fats and carbs as I get bloated and feel disgusting on high carbs, any tips advice..
Also a cheat meal at night after training once a week pizza and Ben and Jerry's or a cheat day with clan foods just in larger amounts ( pizza ice cream at The end)

Cheers guys couldn't really find anything on here to help

:)
 

jJjburton

Member
AnabolicLab.com Supporter
Well for muscle building I would say protein. If you want more energy then Carbs. I dont see someone needing more then 250 grams of protein. Also carbs tend to have more calories then proteins, so take that into account as well. You can always go up evenly. 20g protein and 20 g of carbs, until you hit your max protein intake.

How much do you weigh?
 

OlderWolf

Member
IMO lean bulk is the way to go first and foremost. Some people swear by (overly)bulking and eating everything in sight then (overly)cutting drastically reducing their caloric input.

My take on lean bulking and with my diet in general is that if you do it right you really never have to have a "cutting" period because all your gains will be solid without gaining much if not any fat along the way.

Protein is your most crucial macro and my rule of thumb is when i'm on gear I consume 30-45 grams every 2-3 hours. Anything beyond that is a waste IMO. Of course all this is body-depending. Meaning each person has a unique way of absorbing and storing protein based on their muscle mass, metabolism, age, genetics, etc. For example; someone weighing 230 lbs will need significantly more protein than someone who weighs 170 with the same body fat percentages.

The way I handle macros is simple. Keep your fats early in the day, keep your proteins spread out throughout the day as evenly as you can and consume all your carbohydrates requirements spread throughout the day as well but decreasing as the night approaches and you're ready for bed. For my schedule, I work out around 5 and finish around 7 pm, so for me I consume my natural sugars (fruits) in the morning, then my complex carbs (brown rice and such) during lunch and in before working out, then a fast acting carbohydrate after working out (not in abundance), then in the evening slower more fibrous carbohydrates (vegetables, preferably raw, uncooked).

The way I see it is that I consume all of my heavy meals before working out, so by the time I finish my cardio after my workout (at least 30-50 min daily) I will have burned out all of the surplus calories that I consumed throughout the day. After the workout I replenish lost glycogen with my fast acting carbohydrate and for dinner I consume slow digesting carbohydrates to help with muscle building while sleeping. At the end of the day it's all about managing calorie expenditures.

My suggestion is don't even look at what you've consumed while cutting and start from scratch. Obtain your caloric goal to gain and organize them as I've suggested above. Hope it helps.
 

GearGodess

Member
carbs tend to have more calories then proteins, so take that into account as well. You can always go up evenly. 20g protein and 20 g of carbs, until you hit your max protein intake.

How much do you weigh?

protein 1 g is roughly 4 cals
carb 1g is roughly 4 cals
fat 1g is roughly 9 cals
 

GearGodess

Member
Okay so I'm doing a lean bulk! The end of my cut went like this got to 1750cals a day at 200p 120c 60f I was running low dosage of clen for 2-3 weeks and doing about 60 mins cardio 30 morning 30Pow!
Iv started my test e cycle 500mg a week and bumped my cals to 2003 (still low I know) all Iv done is 200p 150c 67f and doing 20-30 minutes of cardio mon wend fri.

My question is I'll be upping my cals by 200-250 every 2-3 weeks when I Don't gain, what macro should I be upping first and what kind of % my protein will definitely be getting higher but not to sure about fats and carbs as I get bloated and feel disgusting on high carbs, any tips advice..
Also a cheat meal at night after training once a week pizza and Ben and Jerry's or a cheat day with clan foods just in larger amounts ( pizza ice cream at The end)

Cheers guys couldn't really find anything on here to help

:)

How old are you? How tall are you? How much do you weigh and what weight are you aiming to get to? What's your bf% right now?
 

BigSky

Member
Just eat absolutely everything in sight, (clean stuff lol). Give it a try. You might like it. It sounds like you got cutting down. So bulk like there's no tomorrow. That's what I usually end up doing. But I can cut or gain easy whichever I set my diet too. Mostly all clean or as clean as I can be. But I eat a lot.
 

FutureMrO

Member
Thanks for the advice guya... I'm 22 5'8 73kg but weight has gone up to 75.5 in one week lol (cycle wouldn't kick for 2-3 weeks)
 

FutureMrO

Member
Just eat absolutely everything in sight, (clean stuff lol). Give it a try. You might like it. It sounds like you got cutting down. So bulk like there's no tomorrow. That's what I usually end up doing. But I can cut or gain easy whichever I set my diet too. Mostly all clean or as clean as I can be. But I eat a lot.

About 3 years ago when I started lifting I was very fat so it's taken be some time to get lean! That's why I'm always scared to bulk
 

BigSky

Member
I'm not advocating to do something you don't feel comfortable doing. But why not give it a try for a couple weeks. If you gain too much cut back. If you like the progress and you don't mind a little excess cardio stick with it. The worst thing that happens is you have to cut a little more later. Which I feel is better than not maximizing gains on cycle. But that's just me. Do what your body and mind are comfortable with
 

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