Best bulking diet...

[SwEEtLiKEcAndY]

I am fairly new to this, and I am starting a clean diet & the Shadow Project (Thanks Sassy..I'm bigthor012's wife) But, I am wondering if anyone has some ideas on how many cals a day I should consume. I think my man has me eating too little. I am looking to bulk up quite a bit. I am skinny fat...yuck. I was pretty stout when I was younger, that's what my husband liked, but after 2 kids in 3 years and an extra 60 lbs I was doing any & everything to simply get the weight off...now I am too small. Any ideas would be helpful

My Stats (I'm SMALL)

5'
94lbs
12% BF

Typical meals
Meal 1
ProV60 shake after am cardio

Meal 2
2egg whites 1 egg
1/2 cup oatmeal 1 packet Splenda
1 cup Coffee 2 cups water

Meal 3
Spinich salad w/ 5 oz chicken breast
a cup of blueberries
water

Meal 4
Meal replacement Bar (??This bad??)
water/ tea

Meal 5
Some sort of meat (Beef, Chicken , turkey)
sweet or red potatoes
fresh green beans
water

Meal 6
ProV60 Shake

 

[Sassy69]

Hey girl! Welcome to EF! The Shadow Project sticks pretty closely to a 40% protein / 30% carbs / 30% fats macronutrient split - that's a good basic ratio to start with. Very "all-purpose". But then look at your total calorie-intake - for maintenance we look at around 10-12 x your bodyweight for total cals. If you want to bulk you can up it to say 15x your bodyweight, and then still split up the ratios 40/30/30 -- just more total cals of each.

Also look at how your body responds to including cardio - if you want to bulk, cardio can detract from that goal so keep to a minimum number of sessions per week. You might also experiment with the weights / rep ranges to bulk - see if you respond better to lower reps - range 6-8, or more in the 10 range.

 

[SwEEtLiKEcAndY]

I am glad to finally post...I have been a little leary. As for the food intake that sounds pretty easy. I have just started doing less cardio, only twice a week. (that's not counting all day long on my feet feeding, bathing, clothing & chasin 5 kids) I was also taking thermorexin 1st thing in the am, but I think I might need to stop that too. Hopefully the Shadow project will help me make some substantial gains. It is nice having a guide to tell me exactly what to do. I can definately tell a difference... I started last night & I am more sore today than when I 1st started working out. It's amazing how much more of a workout you get when you up the weight and do less reps. I had been shooting for 18 reps... I started last night much heavier with 10 reps. I feel amazing today. Very motivated!!

PS: I am sorry for stupid questions, in advance.

Hey girl! Welcome to EF! The Shadow Project sticks pretty closely to a 40% protein / 30% carbs / 30% fats macronutrient split - that's a good basic ratio to start with. Very "all-purpose". But then look at your total calorie-intake - for maintenance we look at around 10-12 x your bodyweight for total cals. If you want to bulk you can up it to say 15x your bodyweight, and then still split up the ratios 40/30/30 -- just more total cals of each.

Also look at how your body responds to including cardio - if you want to bulk, cardio can detract from that goal so keep to a minimum number of sessions per week. You might also experiment with the weights / rep ranges to bulk - see if you respond better to lower reps - range 6-8, or more in the 10 range.

 

[Sassy69]

I am glad to finally post...I have been a little leary. As for the food intake that sounds pretty easy. I have just started doing less cardio, only twice a week. (that's not counting all day long on my feet feeding, bathing, clothing & chasin 5 kids) I was also taking thermorexin 1st thing in the am, but I think I might need to stop that too. Hopefully the Shadow project will help me make some substantial gains. It is nice having a guide to tell me exactly what to do. I can definately tell a difference... I started last night & I am more sore today than when I 1st started working out. It's amazing how much more of a workout you get when you up the weight and do less reps. I had been shooting for 18 reps... I started last night much heavier with 10 reps. I feel amazing today. Very motivated!!

PS: I am sorry for stupid questions, in advance.

One good thing about the EF Women's Board is there is zero tolerance for anyone giving any of the members shit here. Zero tolerance. Also every one of the ladies has gone thru their own pursuit of goals, learning the fundamentals, asking questions & taking ownership of the knowledge & experience that is available here. So no reason to hesitate to post. LOTS of support here.

And finally there are no stupid questions. I would definitely check out the stickies at the top of the board because the common questions are probably answered there but the forum is still here to ask, comment or just share thoughts. You might want to start a log here as well -- as you can see most of the threads on the women's board are just that....

Glad you found us and props for having the energy to chase 5 kids! OMG! (I have a cat...)

 

[jenscats5]

Welcome to EF!! There are NO stupid questions, so ask away!!

 

[treilin]

What a stupid question!!!


Just kidding!!! Ask anything! I see no weight routine posted within your day.... what meals does is usually fall between, and what's the time span?

 

[SwEEtLiKEcAndY]

Friday
Incline curls - 45 degree bench - 4 sets of 15
Pushdowns - 4 sets of 15
Alternate curls - 4 sets of 15
kickbacks - 4 sets of 15
Close Grip Straight Bar Curls - 3 sets of 15

ABS:
Bicycle- 6 sets of 75 secs.
Yoga ball- 300 crunches

This is todays workout (took a little over an hour)... which fell between Meal 4 & 5. I often switch up my weight schedule. I am a stay at home mom & I have to plan around grandparents & friends schedules who keep ALL my kiddos while I go. However... I run on the treadmill 2xs a week usually Tues. & Thurs. I do pilates & abs Mon., Wed., & Fri.

Thanks a bunch yall I really appreciate it. I think I might start a log... to kinda keep myself in check.

What a stupid question!!!


Just kidding!!! Ask anything! I see no weight routine posted within your day.... what meals does is usually fall between, and what's the time span?

 

[The Shadow]

If you want to bulk....keep EVERYTHING the same on my plan BUT eat 13-15 cals per pounds on the same 40/30/30

 

[Sassy69]

Friday
Incline curls - 45 degree bench - 4 sets of 15
Pushdowns - 4 sets of 15
Alternate curls - 4 sets of 15
kickbacks - 4 sets of 15
Close Grip Straight Bar Curls - 3 sets of 15

ABS:
Bicycle- 6 sets of 75 secs.
Yoga ball- 300 crunches

This is todays workout (took a little over an hour)... which fell between Meal 4 & 5. I often switch up my weight schedule. I am a stay at home mom & I have to plan around grandparents & friends schedules who keep ALL my kiddos while I go. However... I run on the treadmill 2xs a week usually Tues. & Thurs. I do pilates & abs Mon., Wed., & Fri.

Thanks a bunch yall I really appreciate it. I think I might start a log... to kinda keep myself in check.

Logs definitely help to keep track. If you want to bulk I would probably recommend dropping the number of reps you are doing--- you are doing 60 reps per exercise -- I'd suggest going in the range of 8-10 instead of 15 and upping the weights but still keeping good form. At higher reps its more like you are going for endurance vs building.

 

[florencia]

Welcome to EF!!!