Help: Bulking questions

[paolo234]

Hello, i finally decided to go on a bulking phase, and i grew out of the fear and accept the fact that i will probably gain some fat along. But, can i get some few tips on bulking with minimal fat gain? I'll try to make this short and sweet.

Male
16 years old
5'3 101 lbs, ectomorph/small%meso, im not full on skinny, but have some toned parts in my arms and body, but still have a slight 'wimpy' look.
BMR- 1300-1400 cal's a day, but im active (weights+cardio) 3-5 times a week, and i used a calculator & said i need 1900 cals for maintence.
BF%: I have no idea, but ill include pictures, can someone guess my bodyfat%?

I wanna achieve a lean bulk, not get TOO big, just a lean, toned out, fair amount of muscle, body. something like a 'michael phelps' body.
By the way, 90% of the time, i eat really healthy&clean. Background story: Ive always been a health freak, counting my calories and eating healthy food for the past two years. When in high school, its hard to find decent foods to eat around, so I try to make it healthy as possible. The other 10% is usually a small 'cheat' meal, if im with my friends, cause "hey im 16, gotta live a little "

I eat oatmeal, whole grain bread, whole grain pasta, canned tuna, canned chicken(0 fat), egg whites, whey protein, veggies, unsalted mixed nuts, ANPB and im not sure if i can eat fruits? But i tend to eat 2-3 fruits at times.

1)what are good ratios when it comes for a slow,lean, bulk. & minimal fat gain. i heard 40/40/20 C/P/F, i also heard 50/30/20 P/C/F(more protein than carbs) can someone explain more?Will it matter if im an ectomorph? or does it all matter calories in vs calories out?

2)Can i bump up the cals to 2100(+200) for a slow bulk, or go +500?

Instead can i carb cycle? or does that only apply for losing fat? Like eat more carbs on my workout days, and eat less carbs/calories on my off days?

 

[Faizakafez]

Hello, i finally decided to go on a bulking phase, and i grew out of the fear and accept the fact that i will probably gain some fat along. But, can i get some few tips on bulking with minimal fat gain? I'll try to make this short and sweet.

Male
16 years old
5'3 101 lbs, ectomorph/small%meso, im not full on skinny, but have some toned parts in my arms and body, but still have a slight 'wimpy' look.
BMR- 1300-1400 cal's a day, but im active (weights+cardio) 3-5 times a week, and i used a calculator & said i need 1900 cals for maintence.
BF%: I have no idea, but ill include pictures, can someone guess my bodyfat%?

I wanna achieve a lean bulk, not get TOO big, just a lean, toned out, fair amount of muscle, body. something like a 'michael phelps' body.
By the way, 90% of the time, i eat really healthy&clean. Background story: Ive always been a health freak, counting my calories and eating healthy food for the past two years. When in high school, its hard to find decent foods to eat around, so I try to make it healthy as possible. The other 10% is usually a small 'cheat' meal, if im with my friends, cause "hey im 16, gotta live a little "

I eat oatmeal, whole grain bread, whole grain pasta, canned tuna, canned chicken(0 fat), egg whites, whey protein, veggies, unsalted mixed nuts, ANPB and im not sure if i can eat fruits? But i tend to eat 2-3 fruits at times.

1)what are good ratios when it comes for a slow,lean, bulk. & minimal fat gain. i heard 40/40/20 C/P/F, i also heard 50/30/20 P/C/F(more protein than carbs) can someone explain more?Will it matter if im an ectomorph? or does it all matter calories in vs calories out?

2)Can i bump up the cals to 2100(+200) for a slow bulk, or go +500?

Instead can i carb cycle? or does that only apply for losing fat? Like eat more carbs on my workout days, and eat less carbs/calories on my off days?

i'll try to make it as simple as possible at 16 ( your not going for a bodybuilder look by any means) so your metabolism is naturally fast, and based on ur pics you can fill out alot.
In terms of the dieti would say not get fancy up your calories significantly and see what happens at 16 ur metabolism is fast ( the potential of gaining fat is hard unless ur diet is shit, which its not) so in general just eat and see how ur body changes.. i wouldnt get to anal with it... at this point but if you want to... carb cycling is good on a lean bulk, but again being 100lbs a general bulk would serve u better imo, btw 500 cals is not much, it seems like a lot but its like eating a foot long sub even less then at that.

being an ecto morph - i would say eat, 40 40 20 is just a guideline its not set in stone... 50 30 20 imo in ur situation is not a good base as the carbs will be to low, carbs make u grow and add weight

 

[paolo234]

i'll try to make it as simple as possible at 16 ( your not going for a bodybuilder look by any means) so your metabolism is naturally fast, and based on ur pics you can fill out alot.
In terms of the dieti would say not get fancy up your calories significantly and see what happens at 16 ur metabolism is fast ( the potential of gaining fat is hard unless ur diet is shit, which its not) so in general just eat and see how ur body changes.. i wouldnt get to anal with it... at this point but if you want to... carb cycling is good on a lean bulk, but again being 100lbs a general bulk would serve u better imo, btw 500 cals is not much, it seems like a lot but its like eating a foot long sub even less then at that.

being an ecto morph - i would say eat, 40 40 20 is just a guideline its not set in stone... 50 30 20 imo in ur situation is not a good base as the carbs will be to low, carbs make u grow and add weight

yea i was planning on doing the 40 40 20 ratio
im thinking of going 15% above maintence level, from 1900 cals to 2000-2100 cals
probably be 200g carbs/protein and 45g fats.
Ive always been that type of guy who gets scared of getting 'fat', but i will definately start eating more.
usually my day goes like this BEFORE i wanted to start bulking as of today, this is in school btw, so i tend to eat during class cause i eat try to eat 2-3 hours a day
Breakfast: 1/2 cup of oats, 1/2 cup milk/water, 1/2 cup scoop whey, 34g carbs, 22.5 protein
2nd meal: 1/2 of tuna/or any other meat sandwich
3rd meal: homemade protein brownie, 1/2 of it. (13g protein, 65 cals)
4th meal: the other half of the tuna sandwich
5th meal: 1-2 egg whites, handful of unsalted mixed nuts.
6th meal: anything i can munch on, usually protein, stay away from carbs around this time.

 

[Faizakafez]

yea i was planning on doing the 40 40 20 ratio
im thinking of going 15% above maintence level, from 1900 cals to 2000-2100 cals
probably be 200g carbs/protein and 45g fats.
Ive always been that type of guy who gets scared of getting 'fat', but i will definately start eating more.
usually my day goes like this BEFORE i wanted to start bulking as of today, this is in school btw, so i tend to eat during class cause i eat try to eat 2-3 hours a day
Breakfast: 1/2 cup of oats, 1/2 cup milk/water, 1/2 cup scoop whey, 34g carbs, 22.5 protein
2nd meal: 1/2 of tuna/or any other meat sandwich
3rd meal: homemade protein brownie, 1/2 of it. (13g protein, 65 cals)
4th meal: the other half of the tuna sandwich
5th meal: 1-2 egg whites, handful of unsalted mixed nuts.
6th meal: anything i can munch on, usually protein, stay away from carbs around this time.

you eat like bird from that diet. again at 16 based on ur build i doubt u can get fat but u seriously need to eat more.

 

[paolo234]

allright will do, thanks for the tips , i have always loved eating, but i tend to refrain from it since i fear of getting fat, but thats all in the past now.