Anyone Experence high waist while bulking

[nawab.saab]

Hello Allz
i am on bulking mode from around 1 and half month ,
my weight was 55 kg and current i am 61.5 kg
but i didnt get much mass on my whole body and my waist increase by 4 inch lol
i am planning to be 70 kg and i am lifting heavy weights

I am taking around 4000 calories / day and 2400 + 470 are my maintaining calories.
i am lifting 4 times / week include bench , dead and squat
My training schedule is good i know that but as in nutrition i am taking
egg , potato , rice , wheat , olive oil etc all the healthy diet but the bulking is not getting good for me i think i am getting fat ( i knw thats common on bulk mode when i take 1k cal daily ) but the problem is i am gettin all it on waist

i measure my body didnt notice any much gain , just got 1 " on legs n chest etc

Any advice if you think i am missing something ??

 

[nawab.saab]

??? anyone ????????

 

[WolfpackAlpha]

It's hard to say anything without seeing your actual diet. You're likely taking in too many carbs and not enough protein, but that's just a guess. After all, what did you expect? a bulking diet is supposed to make you "bulky" right.

Post your diet please...

 

[nawab.saab]

It's hard to say anything without seeing your actual diet. You're likely taking in too many carbs and not enough protein, but that's just a guess. After all, what did you expect? a bulking diet is supposed to make you "bulky" right.

Post your diet please...

Morning - 6 banana with milk , 1 scoop weight gainer
5 boiled potatos
Dalia - ( its made of broken wheat contain good amount of protein )

then after 2 hrs around 12 pm
Boiled eggs whole - 8

then after 2 hrs lunch 2 pm
Rice , yogurt and vegitables ( Okra , kidney beans , or watever Mom cook )

then in eevening i take
banana shake with milk again + 1 scoope gainer
and eat lil bit seasonal fruit like mango , watermelon etc

Night 9 pm
Rice or Roti ( made from floor contain protein and carbs)
yogurt + lentils or legumes
some time i add home made cottage cheese or egg also

I have calculated in Cron o Meter i took about 4000 to 4200 calories

Actually you are right in bulk mode i ll see bulk but actually i am getting gain on my waist nt on rest body

Please advice

 

[WolfpackAlpha]

You're likely carb-sensitive, so with a diet high in fructose and carbs, you're going to experience fat and water gains.

If you want to do a clean bulk, without the nasty fat gains, go with a high protein 50%p/25%c/25%f or a straight anabolic diet, weight x 18 = your bulking BMR (lbs). For bulking, add HCGenerate ES+D-spark and N2guard.

 

[nawab.saab]

You're likely carb-sensitive, so with a diet high in fructose and carbs, you're going to experience fat and water gains.

If you want to do a clean bulk, without the nasty fat gains, go with a high protein 50%p/25%c/25%f or a straight anabolic diet, weight x 18 = your bulking BMR (lbs). For bulking, add HCGenerate ES+D-spark and N2guard.

OKE BRO ... i will change the ratio , i dont know about the anabolic you saying i havnt tried like that
last year i take a cycle of testacaps and neurobol when i was in weight lifting

bro can you tell me that how much calorie surplus is good ? i want to gain 9 kg more currently i am 61 and i want around 70 kg
so please tell in how much time i should gain that weight ? should i gain full then go to cut ?

 

[Lighter Fighter]

Dude that diet is TERRIBLE, im not surprised one bit you gained almost all the weight in your gut.
Morning 6 banana 1 scoop gainer, milk and 5 boiled potatoes? Are you serious? Theres almost no protein in that meal in fact you have very little protein in your whole diet, its all useless junk..
The only complete protein i see is milk, eggs and cottage cheese thats probably around 70-100g of protein maximum total..

Where are the chicken, egg whites, lean meats, whey protein, oatmeal, sweet potatoe, yams, pregular potatoes? Remove most of your uselss carbs with those protein and carb source that i listed, carbs dont make you fat its the calories that do, im eating around 550-600g of carbs without gaining an ounce of weight on refeeds im up to 700g.

 

[Deebo88]

Dude that diet is TERRIBLE, im not surprised one bit you gained almost all the weight in your gut.
Morning 6 banana 1 scoop gainer, milk and 5 boiled potatoes? Are you serious? Theres almost no protein in that meal in fact you have very little protein in your whole diet, its all useless junk..
The only complete protein i see is milk, eggs and cottage cheese thats probably around 70-100g of protein maximum total..

Where are the chicken, egg whites, lean meats, whey protein, oatmeal, sweet potatoe, yams, pregular potatoes? Remove most of your uselss carbs with those protein and carb source that i listed, carbs dont make you fat its the calories that do, im eating around 550-600g of carbs without gaining an ounce of weight on refeeds im up to 700g.

This ^^^^ these guys are right, more lean meat and trade a lot of the simple carbs for complex carbs

Sent from my GT-N7100 using EliteFitness

 

[nawab.saab]

Dude that diet is TERRIBLE, im not surprised one bit you gained almost all the weight in your gut.
Morning 6 banana 1 scoop gainer, milk and 5 boiled potatoes? Are you serious? Theres almost no protein in that meal in fact you have very little protein in your whole diet, its all useless junk..
The only complete protein i see is milk, eggs and cottage cheese thats probably around 70-100g of protein maximum total..

Where are the chicken, egg whites, lean meats, whey protein, oatmeal, sweet potatoe, yams, pregular potatoes? Remove most of your uselss carbs with those protein and carb source that i listed, carbs dont make you fat its the calories that do, im eating around 550-600g of carbs without gaining an ounce of weight on refeeds im up to 700g.

OKE BROO i ll replace with egg whites n lean meat
bro can you tell me in how much time i can get 9 kg ? and how much calorie surplus i should take ?
shd i start 50/25/25 p/c/f ratio ...
n i am a hard gainer i think 500 calorie surplus dsnt work on my body

 

[WolfpackAlpha]

OKE BRO ... i will change the ratio , i dont know about the anabolic you saying i havnt tried like that
last year i take a cycle of testacaps and neurobol when i was in weight lifting

bro can you tell me that how much calorie surplus is good ? i want to gain 9 kg more currently i am 61 and i want around 70 kg
so please tell in how much time i should gain that weight ? should i gain full then go to cut ?

You're about 135lbs, x 18, your bulking BMR is around 2500 calories. You'll be gaining mass at that level.

 

[Deebo88]

OKE BROO i ll replace with egg whites n lean meat
bro can you tell me in how much time i can get 9 kg ? and how much calorie surplus i should take ?
shd i start 50/25/25 p/c/f ratio ...
n i am a hard gainer i think 500 calorie surplus dsnt work on my body

9kg of lean mass is going to take some time!! That's nearly 20lbs! Your looking at a good 2 years I would imagine.. thats providing you get your diet and training in check

Sent from my GT-N7100 using EliteFitness

 

[nawab.saab]

You're likely carb-sensitive, so with a diet high in fructose and carbs, you're going to experience fat and water gains.

If you want to do a clean bulk, without the nasty fat gains, go with a high protein 50%p/25%c/25%f or a straight anabolic diet, weight x 18 = your bulking BMR (lbs). For bulking, add HCGenerate ES+D-spark and N2guard.

bro is it necessary to create 50 - 25- 25
actually i boost up protein with chicken n egg whites but the kind of budget meal i can have give result me 2800 calories .. protein - 210 - 230 g , carbs - 250 g .. fat 100 g
my body weight is 140 lbs , 5 ft 8 inch
s this fine bro ?

 

[Labtec70]

Hi nawab

It sounds like you're being a bit impatient. Building muscle mass takes much more time than it does to build fat stores, and your calorie excess and diet is set up to generate fat stores and bloating rather than lean, tight, muscle mass. You probably are building some muscle but it will look disproportionate and miserly because most of the gains are around your stomach. While a fair bit of that will be fat, you'll also find there's a lot of water being held there too.

1. Lay off the carbohydrate heavy foods a little, and replace them calories (or 70% of them) with low fat sources of protein: Fish, chicken, pork, skimmed-milk, and eggs (3 egg whites to one yolk; 3:1).
2. For carbohydrate sources choose: oat meal, brown whole-wheat rice; brown or whole-wheat pasta; whole-wheat bread; vegetables, both root and salad; legumes (beans), pulses, and nuts.
3. Don't eat more than 3 pieces of fruit per day (one before and after training), on training days, and just two on no-training days.
4. Consume plenty of fluids, mainly water or diluted squash if you don't like the taste of water.

Don't worry too much about macro-nutrient proportions, other than increasing protein above what you normally eat, and decreasing your normal consumption of carbohydrates. You''ll find this hovers around 30/50/20 P/C/F.

Train 3 times per week and an extra day for cardiovascular purposes. The water will start shedding within a week or two, muscle mass will become more apparent, and so will fat loss within 4 or 5 weeks.
Rome wasn't built in a day, as the saying goes, and to steal a proverb from Aesop's 'The Hare and the Tortoise', slow and steady wins the race!

Craig

 

[the_alcatraz]

Replace rice with brown rice, wild rice and quinoa
You need more protein - eggs whites, chicken breast, turkey breast
Replace milk with skimmed milk

Bulking doesn't mean getting fat, it means getting big...you can bulk clean. I can eat mcdonalds all day and say im bulking.

Increase your protein, makes sure there's enough protein with EVERY meal. Replace bad carbs with good carbs.

No pasta...eat oatmeal and sweet potatoes instead. You can also have yams and brown rice.

 

[nawab.saab]

Hi nawab

It sounds like you're being a bit impatient. Building muscle mass takes much more time than it does to build fat stores, and your calorie excess and diet is set up to generate fat stores and bloating rather than lean, tight, muscle mass. You probably are building some muscle but it will look disproportionate and miserly because most of the gains are around your stomach. While a fair bit of that will be fat, you'll also find there's a lot of water being held there too.

1. Lay off the carbohydrate heavy foods a little, and replace them calories (or 70% of them) with low fat sources of protein: Fish, chicken, pork, skimmed-milk, and eggs (3 egg whites to one yolk; 3:1).
2. For carbohydrate sources choose: oat meal, brown whole-wheat rice; brown or whole-wheat pasta; whole-wheat bread; vegetables, both root and salad; legumes (beans), pulses, and nuts.
3. Don't eat more than 3 pieces of fruit per day (one before and after training), on training days, and just two on no-training days.
4. Consume plenty of fluids, mainly water or diluted squash if you don't like the taste of water.

Don't worry too much about macro-nutrient proportions, other than increasing protein above what you normally eat, and decreasing your normal consumption of carbohydrates. You''ll find this hovers around 30/50/20 P/C/F.

Train 3 times per week and an extra day for cardiovascular purposes. The water will start shedding within a week or two, muscle mass will become more apparent, and so will fat loss within 4 or 5 weeks.
Rome wasn't built in a day, as the saying goes, and to steal a proverb from Aesop's 'The Hare and the Tortoise', slow and steady wins the race!

Craig

ty bro for your advice bro ... bro for carbohydrates i am taking the same stuff u mention ... sweet potatos , rice etc ( oats are not included ) bro actually i am skinny and hard gainer .... i am having 1000 calorie surplus from last 2 weeks but didt gain weight ... i dont know why but the body responce low to gain weight n muscle ...
Now bro i am low down my carbs and making high protein in my diet plan with low calorie
bro how much weight i should gain in week ? so that i can count on my progress

 

[Headholio]

It looks to me that the OP is not from the good old USA where our diets are naturally high protein and revolve around meat.

That's ok, but for bodybuilding, people have already pointed out the problems with so many carbs per day.

In general, it doesn't matter if you are bulking or whatever you call it, every extra calorie not used is stored as fat. You want to have enough calories to stay anabolic, (sufficient protein and not calorie deficient), but eating more than that won't grow your muscles faster, it will grow your belly.

If you are correct that 2500-2900 is your maintenance need, then 4000 cal/day is just too much, unless you don't mind gaining some fat and intend to lose it later on, which is a hard way of doing things IMO.

 

[the_alcatraz]

He's probably from the middle east, like myself, where diet is actually "cleaner" and revolves around a lot of beans and high carb/protein foods...way better than your average north American diet. Putting on size should be easy you just have to know what your doing


LOL @ USA and "good diet" that's like an oxymoron

 

[nawab.saab]

should i avoid banana ?? i was eating around 12 - 15 per day
lolll motha fckaa bulking

 

[nawab.saab]

He's probably from the middle east, like myself, where diet is actually "cleaner" and revolves around a lot of beans and high carb/protein foods...way better than your average north American diet. Putting on size should be easy you just have to know what your doing


LOL @ USA and "good diet" that's like an oxymoron

Yea bro i am from India , you know wat i am eating since i was born ?
vegitables , legumes , rice and wheat or grain i dont eat junk food , just drink soft drinks etc
my diet is healthy but was not in proper manner ...

 

[Headholio]

He's probably from the middle east, like myself, where diet is actually "cleaner" and revolves around a lot of beans and high carb/protein foods...way better than your average north American diet. Putting on size should be easy you just have to know what your doing


LOL @ USA and "good diet" that's like an oxymoron

Yeah I was being sarcastic and I agree with you that kind of diet is really healthy. But people who eat like that are usually healthy, lean and thin, but not very muscular, so the diet has to be tweeked for bodybuilding goals.

 

[the_alcatraz]

Yeah I was being sarcastic and I agree with you that kind of diet is really healthy. But people who eat like that are usually healthy, lean and thin, but not very muscular, so the diet has to be tweeked for bodybuilding goals.

agreed. i'm big on chicken and meat

 

[nawab.saab]

Here is my New Log
Ty all for supporting
Goal - Gain Muscle and weight ( 20 lbs ) i am skinny so i want to reach at 70 kg and after that i ll gain lean and reduce fat ..
current weight 62 ( 135 lbs ) Work out 4 days a week
Bf - may be 20 % calculated on net dont have caliper


BreakFast
Milk - 1 cup
Banana - 2
Egg whole boiled = 3

Calorie - 679 , Protein - 30 g , Carbs - 68 g , Fat 33 g

Meal - 2

Potato Boiled Mashed with salt - 5
Soy bean roasted - 100 g

Calorie - 1042 , Protein 52 g , Carbs 169 g , Fat 22 g

Meal - 3 Lunch

Rice - 1 cup

Vegitables - 1cup (I consider Garbanzo Beans ) ( This could be anything like Beans , Legumes etc etc so i dont know properly what my Mom gonna make but as we all know it ll be healthy with carbs n protein stuff )

Egg whites - 5 large eggs ( cooked in pan )
Yogurt - Homemade ( I took its nutrition from internet so nt sure how much correct it is )

Calorie - 634 , Protein - 48 g , Carbs 86 g , Fat 9 g

Meal - 4

Milk - 1 cup
Banana - 3
Soy bean roasted white - 50 g

Calorie - 777 , Protein - 32 g , Carbs - 109 g , Fat - 28 g

Meal - 5 Dinner

Chicken Breast ( without skin ) - 100 g
Lentils or legumes ( wateva Mom Cook ) - 1 cup
Yogurt - 1 cup
Rice - 1 cup

Calorie - 702 g , Protein - 58g , Carbs - 81 g , Fat - 13g

Sorry But at the end calories are high which u guys said to reduce
calorie - 3666
Protein - 219 g
Carbs - 479 g
Lipids - 107 g

The ratio i got is - 51 / 23 / 26 C/P/F
The Protein in take is about 1.5 / pound
Carbs intake is like 3 - 3.5
Fat - i got 107 something and i am 135 lbs so may be 0.8


Ques . 1 So as you guys suggested calorie is 700 more - Can i Do cardio on Rest Days ? like 20 mints jogging or something ? will this sort out or i need to cut that by managing food again ?

Ques . 2 What should be my Weight Progress by this So that i can check is this working for me or not ?

To gain 20 lbs ( 9 kg ) how much time i should stick in bulking ?


Ty allzzzzzzzzz Love you guys

 

[WolfpackAlpha]

Drop Milk, banana, soy (completely drop soy!), add lean proteins like chicken breast, fish, beef, eggs etc.

 

[nawab.saab]

Drop Milk, banana, soy (completely drop soy!), add lean proteins like chicken breast, fish, beef, eggs etc.

oke , bro soy bean arent good ?
i drop banana and soy .... increase chicken ... about 350g
now covering 90 g protein from there and 17 g from egg whites
rest from yogurt , vegitables n lentils etc .... now its 210 g

 

[Labtec70]

Hi nawab

I want to visit India one day. Beautiful country and lordy, I love the food!!!

It looks like you're getting sorted with the diet so I won't confuse things further. However, can I suggest if you're naturally slight and small framed, and want to build muscle, that you dump cardio completely?
All you're going to do is over-train, and you could actually get thinner, because cardiovascular exercise can eat away at muscle mass. Just look at athletes like Mo Farrah and other long distance or even middle distance runners and you'll see they're all thin as rakes.

You need to stick to short, low to medium volume and high intensity training, and focus on core exercises that build muscle effectively: Dead-lifts, squats, bench press, shoulder press etc. Train no more than three times per week and with 2 workouts (upper body/lower body) then every two weeks each body part is trained three times. Do no more than 3 exercises per large body part (legs and back) and two for arms, shoulders and chest. Concentrate on good form and low volume, for example: sets of 8 to 10 reps to failure.

Make sure you eat within an hour of working out and get plenty of rest. My pig mantra is:

Plenty of rest
Intense training
Good Food

NJoi

 

[nawab.saab]

two exercise for arms .. like
pitcher and barbel -- with how many sets and reps ? do we count warm up sets also ?