bulking

[troy306]

hey just getting into the game and i want to put on a good 20 lbs
right know i am 178 and i would like tol bulk up to and stay swoll i currently take 3 protein shakes a day and 5 g of creatine and eat as much as i can. hit the gym hard 5 days a week fatfully just need some advice

 

[Greek Freak]

What do you need advice on? You may be overtraining, I would split it up so your lifting 4 days a week. If your really trying to put on weight cut down your cardio to 25-35 mins low intensity twice a week. Think about dropping the creatine(it just makes you bloat) for a good ECA and then you can eat a bit more becuase you will be taking something to help keep you a little leaner. Try and eat a moderate carb diet for a few weeks, then high for a few weeks, then lower back down...that should help you put on size without too much fat. Make sure one or your shakes is right after you workout, and that your eating something clean(no carbs, good protein source) before bed every night. PM me if you have specific questions.

 

[Aussie Juga naught]

No cardio, heavy compound movements, get plenty of rest, and eat shit loads of food.

 

[gettinlarger]

No cardio, heavy compound movements, get plenty of rest, and eat shit loads of food.

EXACTLY.

 

[Greek Freak]

thats looking to get fat, there is a difference between bulking and "fatting". I agree there shouldnt be much cardio when your bulking, but if your sticking to a heavy compound training routine, eating like a horse and not dieting strictly...you gonna end up putting on a bit of pudge. I know, no one on here should be scared to get a little fat but for a newbie trying to put on weight he should gain slower and keep a little bit leaner until he learns his body. Once he gains 3 lbs the first week he will think all he has to do to be a pro bodybuilder is eat cake all day and will end up looking like shit. I would reccomend doing cardio at least once a week to stay used to your weight and keep some sort of athleticism(if you go a few months without running and gain 15 lbs, the next time you try to go out for a jog you will be very suprised at how out of shape you feel). You need to train to failure, make sure your compound movements are in there, and that your using some weight that pushes you but always put form first. Rest/recovery is definately key, 8 hours of sleep a night at the least and 2 g/lb bodyweight of protein.