For someone who doesnt do nothing but lift. Am out of work and abit over a year ago I was out of work agen so all I would do is sit in the house and hit the gym,I tried to bulk but just got fat. Am out of work agen now and would like to try and bulk but I dont know how,I know you have to eat loads but even thou I eat like 3 healthy meals(and about 30grams protien drink) a day I still get too fat. So how will I work out how much to eat. oh and am 5'8 and about 168lbs
2-3egg on brown toast tuna on brown bread chicken tuna beef with one jacket potato and veg Bit more veg in there or fruit also one whey shake a day 2 scoops after workout
Google (and read) the following: John Berardi's: Massive Eating I Massive Eating II Massive Eating: Reloaded I Massive Eating: Reloaded II I used that to make my diet plan: http://www.sherdog.net/forums/f15/new-diet-plan-bulking-please-review-775503/ Also, make sure you lift big. Low reps, big weight. Staple exercises (ie: squats, bench, OH press, deadlift, etc. etc.)
I do them exercises already and do it at 5 x 5 Is there anythin diffrent I need to do because I wont be very active?
It's the quality of the calories/food you eat and the methods you use to train that need adjusting, you haven't given a clear picture of either here for anyone to give you any worthwhile advice.
168 lbs? That doesnt sound fat. But eat smaller meals throughout the day about 5, including some protein shakes and make sure you do some cardio, so your muscle stays lean and you dont get fat.
yeh a think am about 23%fat or something. workout day 1 bench 5x5 close grip bench 5x5 shrugs 4x10 mill press 5 x 5 abs pressups day2 squat 5x5 calf raise 4 x 10 curls day 3 deadlifts bent overrows pullups chin ups
What % should you start bulking at? Also if I took pics could use tell what bf% I am.I got mine from looking at a few pics of other peopls bf and figured mine was around 23%
1 think yu shuld du moar cardeeo so thet yu wil haev les phat on yur bodee ad whel be leenar. cardeeo makes yu los phat fastr so du moar cardeeo.
lookup my thread from last week, had the same problem. The key is. i was of from work. and i thought i was training intensely, but i wasn't. This week I cut down my calorie intake and added some burpee training/jogging and we'll see how it turns out, but I think it'll work. the diet in my post is actually pretty good to get size, some plp don't agree, but i can tell you, with proper training it will put the lbs on u.
