Bulking Phase (please help)

[Triplea1717]

Alright, I am an 19 year old male and have been lifting for about two years. I've gone from high bf% and being strong, to right now lower bf% and moderately strong. I have neverly really done a 'bulking phase' followed by a cutting phase so I'm not sure what it entails. I have a few (actually a bunch) of questions that i would greatly appreciate a detailed answer. first question, how long should a bulking phase last? Is 6 weeks sufficient.

Diet:
Right now I am about 5'11" wearing about 176 pounds. How many calories, grams protein, grams carbs should I intake during? Should I still eat many (5 - 6) small meals a day (although this is difficult being a college student and all)?

Workout:
How often should I work each body part? How many sets per bodypart and how many reps per set? Should I concentrate on using heavier weights? How many days off from training a week would you recommend?

Supplements:
What would you recommend supplementing with? I have previously used creatine (with a positive response). I am currently supplementing with Protein, vitamins (including a good multi-vitamin, and flaxseed oil occassionaly.

Sleep:
Whats a good number to attempt to get a night? 8? 9?

Thank you to all that respond. I truly do appreciate it.

 

[Triplea1717]

Also, under workout, should I do cardio at all? if so, how many times a week and for how long?

 

[Thaashit]

i went from 180 to 220 while living at school, its real hard bro
i dont consider myself an expert, i used to til i came to this page, there are tons more guys who know more, but here is my two cents.....

diet: at least 1g of protein per body weight, if you really wanna bulk up go for 1.5 g,
about 4000 - 5000 calories/day
still 5-6 meals/day but smart meals (no fast food, pop, shit like that)

when i lived on campus i would have
morning:2 glasses of milf, protein shake, yogurt, multi vitamin
lunch: 3 glasses of milk, two chicken breasts, vegetables
workout
post workout: protein shake w/some carbs (non fat chips)
dinner: fish, chicken...whatever you can get a hold of, salad, as much milk as i could drink
snack: tuna fish and carbs of some kind

workout:
mond quads/bi's
tues shoulder/tris
wed rest
thurs chest/hams
friday quads/calves/abs
sat back/traps
sun rest
3-4 exercises, 3-4 sets per ex, 6-10 reps and GO HEAVY

supplements:
protein shakes all the way, vitamins are good, thats all i fuck with, creatine makes me retain too much water weight and makes me look puffy, but each person is different
amino acids might be something to look into also with all the protein u would be taking in

try to sleep 8 hours but thats hard when ur in college...it was for me too many girls too little time

oh and no cardio if you really want to bulk up!!! try this for a couple of months or until you reaached a goal you set, gaining 15 lbs. then start cutting

good luck bro...stick to it, you should start to see a difference in 4-6 weeks

 

[BodybuildingUniverse]

low reps, ever increasing poundages, frequent food, no cardio, nap whenever you can, protein shake at waking and before bed. My $.02

Bulk it up!

 

[Triplea1717]

thanks for the replies. I'm going to start in like a week (right after fall baseball is over). thanks again. any more input would be appreciated.

 

[Triplea1717]

bump

 

[diamonddiceclay]

eat 350g protein a day-work each body part 2 x per week-lift as often as you can