bulking up

[mish12345]

hi, i've been training some time and am looking to bulk up a lot. im in good shape just want to get bigger, i did a strict cutting diet in the summer which went well, at present im eating very well but not set things at set times like my cut.

i was wondering if you have any suggestions how i can really boost my calories, as i say i dont have a set strict diet but all i really eat is chicken breast, tuna, pasta, salmon and rice, oats, cottage cheese

any help much appreciated

im 20 yrs old, 173lbs, 6 ft

 

[Mac173]

When I bulk the only meat I eat is red meat. 2-2.5lbs ed. Another way to get in a lot of cals is to drink whole milk and eat ANPB or almonds. Carbs are ww bread and ww pasta. Try to get in at least 5000 cals ed and don't be afraid to cheat in moderation to get those extra cals in since you are already lean those dirty cals won't be a problem. 300-350g protein and 450-500g carbs.

 

[ZGzaZ]

good advice srfl73, the food you eat a lot of are fine if you can eat enough of them to be in a calorie surplus, however, that will be tough, and why he recommended some more calorie dense foods like ANPB, almonds, red meat. 4,500-5,000 calories at your lower body weight will do wonders. GL

 

[JKurz1]

veery very very few need more than 3k cals....

 

[Ripped2Shredds]

watch your sugar intake when you bulk, no reason not to clean bulk bec it saves bloat and time cuttign wasted strength afterwards... throw in some maltodextrin

 

[Sh4nk]

Any good supps to take while bulking?

can some one give me a good daily diet (somthing realistic, can't cook every meal). Thanks!

 

[JKurz1]

Do A Search..........

 

[Ripped2Shredds]

Any good supps to take while bulking?

can some one give me a good daily diet (somthing realistic, can't cook every meal). Thanks!

If you can't cook every meal then you are wasting energy...

Fresh foods are the best foods, that is why they are expensive and they are more demading to cook...I am bulking and here goes my current diet.

5'10" 190lbs. 21 years old.

8am - 50g protein shake & 1 cup oatmeal
11am - 7 eggwhites + 1 can tuna (in water) with two pieces 100%ww toast
3pm - 1 pound extra lean (99%) ground turkey breast with ww pasta or bread
6pm - 1 pound lean red meat (flank/round eye/lean roast) and potatoes
9pm - 1/2 cup cottage cheese

50gms protein after workout as well + 70grams carb gain (30 before and 40 after) and 30grams dextrose after in pwo shake

I have a friend who east the same and he became a monster, about 235 of solid mass. I keep the food's lean to keep fat gain minimal.

This sucks to eat so much...but it will work...and it does get expensive...trust me, if you do this, you won't have time for any sugary foods cause I can barely keep this down

 

[mish12345]

When I bulk the only meat I eat is red meat. 2-2.5lbs ed. Another way to get in a lot of cals is to drink whole milk and eat ANPB or almonds. Carbs are ww bread and ww pasta. Try to get in at least 5000 cals ed and don't be afraid to cheat in moderation to get those extra cals in since you are already lean those dirty cals won't be a problem. 300-350g protein and 450-500g carbs.

what does ww mean? and anpb?

 

[*Bunny*]

whole wheat = ww
all natutral peanut butter = anpb