Please Scroll Down to See Forums Below 
bigp3
New member
If you are someone who does not gain bodyfat even eating big macs five times a day don’t read anymore I don’t want to waste your time. With that out of the way let’s move on.
How do you bulk when your somatotype tends to lean towards the fatboy endomorph side of the spectrum? This is a tough thing and I have learned a lot from the mistakes I have made in the past and I hope to save you some trouble in your quest to get big. Here are the things that I have found to be critical.
1. If you are fat at the current time get yourself under control before you ever consider bulking. Being fat is a vicious cycle, the fatter you are, your body is more proned to becoming even fatter. Fat cells tend to be a place for estrogen to hang out and as we all know estrogen is one of our worst enemies against being lean and defined. If you are currently out of control in the body fat department get it down to at least 9 or 10 before bulking. It will save you in the end. It has been shown that the leaner you are the higher the percentage of lean muscle your body ads when bulking. So first things first,, get lean!!
2. Don’t mix carbs with fats… Those of us whom tend to get fat easy are carb sensitive and don’t respond well to insulin spikes especially with fats involved. What happens when you eat carbs with fats? The answer is your body produces an insulin spike and tends to pull the fats more readily into the fat cells than usual. Keep your meals that are high in carbs as low as possible in the fats and this should help stave off fat storage to an extent.
3. Avoid Simple Carbs like the plague. Those of us that are fatboys by nature tend to be to carb too sensitive to be eating meals that contain excess simple carbs. The only exception to this rule would be your post workout shake when you actually want an insulin spike. Ben & Jerry’s is not a good bulking food,,, remember that.
4. Eat clean and eat a lot…. Bulking is not an excuse to eat like a pig. I know I love to eat and have made this mistake many times. When you get overly fat while bulking you are going to have to trim up at some point these are the facts boys. When that time comes the more fat you have to lose the more muscle you will lose too and the longer and harder you are going to have to diet. I know now that I will keep my body within at least 14 weeks striking distance anything more than that is a struggle to diet and do cardio day in and day out.
5. Try to limit your fats to EFA’s as much as possible. I would recommend making sure that at least 50% of your fat intake is from EFA’s. EFA’s have been shown to have some mechanism in promoting fat metabolism and they also promote heart health. Also, remember not to go to low fat, your body needs the fats in order to repair itself.
6. Don’t eat carbs late in the day.. Do not eat carbs before going to bed since this tends to lead to fat storage at night for us fatboys. I try to get as little carbs as possible in my last two meals which are about 4 to 5 hours before bedtime. Your body tends to be more prone towards pushing carbs into the fat cells later in the day since your metabolism is winding down. Also, by not eating carbs this will deplete your glycogen before bedtime making it better to load up on carbs in the am before working out.
7. Food ratios, Here is what I found works for me
Protein 1.5 to 2 g per lb of body weight
Carbs 1.5 to 2 g per lb of body weight
Fats 0.5 to o.75 g per lb of body weight
Here is a sample of a diet I am going to use this fall….
BULK DIET W.O. DAY .
Meal # 1 8:00 am
1 & 1/2 cup of oats
1/2 cont. egg btrs. + 2 whole eggs
1 scoop of pro cplx. & Metamucil
16 oz of skim milk
Meal # 2 11:00 am
8 oz of lean ground beef
1 scoop of pro cplx. & Metamucil
1 & 1/2 cup of white rice
Meal # 3 (pw) 3:00 pm
100 g of dextrose
4 scoops of pro complex
10 grams of creatine
10 grams of Glutamine
Meal # 4 4:00 pm
6 oz chicken breast
1 & 1/2 cup of oats
1 scoop of pro cplx. & Metamucil
Meal # 5 7:00 pm
6 oz sirloin
1 cup of broccoli/ or salad
2 tbsp olive oil
Meal # 6 10:00 pm
2 scoops of pro cplx. & Metamucil
10 g of Glutamine
10 flax or fish oil pills
TOTAL FOR DAY 4755 calories 131 g fat 488 g protein 399 g of carbs
How do you bulk when your somatotype tends to lean towards the fatboy endomorph side of the spectrum? This is a tough thing and I have learned a lot from the mistakes I have made in the past and I hope to save you some trouble in your quest to get big. Here are the things that I have found to be critical.
1. If you are fat at the current time get yourself under control before you ever consider bulking. Being fat is a vicious cycle, the fatter you are, your body is more proned to becoming even fatter. Fat cells tend to be a place for estrogen to hang out and as we all know estrogen is one of our worst enemies against being lean and defined. If you are currently out of control in the body fat department get it down to at least 9 or 10 before bulking. It will save you in the end. It has been shown that the leaner you are the higher the percentage of lean muscle your body ads when bulking. So first things first,, get lean!!
2. Don’t mix carbs with fats… Those of us whom tend to get fat easy are carb sensitive and don’t respond well to insulin spikes especially with fats involved. What happens when you eat carbs with fats? The answer is your body produces an insulin spike and tends to pull the fats more readily into the fat cells than usual. Keep your meals that are high in carbs as low as possible in the fats and this should help stave off fat storage to an extent.
3. Avoid Simple Carbs like the plague. Those of us that are fatboys by nature tend to be to carb too sensitive to be eating meals that contain excess simple carbs. The only exception to this rule would be your post workout shake when you actually want an insulin spike. Ben & Jerry’s is not a good bulking food,,, remember that.
4. Eat clean and eat a lot…. Bulking is not an excuse to eat like a pig. I know I love to eat and have made this mistake many times. When you get overly fat while bulking you are going to have to trim up at some point these are the facts boys. When that time comes the more fat you have to lose the more muscle you will lose too and the longer and harder you are going to have to diet. I know now that I will keep my body within at least 14 weeks striking distance anything more than that is a struggle to diet and do cardio day in and day out.
5. Try to limit your fats to EFA’s as much as possible. I would recommend making sure that at least 50% of your fat intake is from EFA’s. EFA’s have been shown to have some mechanism in promoting fat metabolism and they also promote heart health. Also, remember not to go to low fat, your body needs the fats in order to repair itself.
6. Don’t eat carbs late in the day.. Do not eat carbs before going to bed since this tends to lead to fat storage at night for us fatboys. I try to get as little carbs as possible in my last two meals which are about 4 to 5 hours before bedtime. Your body tends to be more prone towards pushing carbs into the fat cells later in the day since your metabolism is winding down. Also, by not eating carbs this will deplete your glycogen before bedtime making it better to load up on carbs in the am before working out.
7. Food ratios, Here is what I found works for me
Protein 1.5 to 2 g per lb of body weight
Carbs 1.5 to 2 g per lb of body weight
Fats 0.5 to o.75 g per lb of body weight
Here is a sample of a diet I am going to use this fall….
BULK DIET W.O. DAY .
Meal # 1 8:00 am
1 & 1/2 cup of oats
1/2 cont. egg btrs. + 2 whole eggs
1 scoop of pro cplx. & Metamucil
16 oz of skim milk
Meal # 2 11:00 am
8 oz of lean ground beef
1 scoop of pro cplx. & Metamucil
1 & 1/2 cup of white rice
Meal # 3 (pw) 3:00 pm
100 g of dextrose
4 scoops of pro complex
10 grams of creatine
10 grams of Glutamine
Meal # 4 4:00 pm
6 oz chicken breast
1 & 1/2 cup of oats
1 scoop of pro cplx. & Metamucil
Meal # 5 7:00 pm
6 oz sirloin
1 cup of broccoli/ or salad
2 tbsp olive oil
Meal # 6 10:00 pm
2 scoops of pro cplx. & Metamucil
10 g of Glutamine
10 flax or fish oil pills
TOTAL FOR DAY 4755 calories 131 g fat 488 g protein 399 g of carbs
