Help with bulking?

[lee b]

I weigh only 165lbs 13% bf, so i have decided its time to bulk and try and pack on some serious muscle.
Could any of you guys tell roughly how many cals i should be comsuming and at what ratio(protien/carbs/fat) would give me the best results.
I plan to try and eat as clean as possible

 

[thrower75]

I would say to start at 1800 cals (30%p; 40%c; 30%f) and tweek as necessary with training 4 days week. If you want bulk I would recommend doing squats along with deadlifts. They really add mass. Also try experimenting with some muscle builder supplements.

 

[pintoca]

How much are you eating today? this is important to know your starting point.

1800 cals is only your BMR (number of calories your body needs just by staying alive... granted this is an approximation).

Depending on how easily you gain and what your currrent caloric intake is, you need to start adding up cals to a point where you have a caloric superavit: that is, you simply eat more cals than those you burn weekly with your workouts. How much is this? Well, there are ways to calculate some theoric numbers that could give you an idea, but it all depends on your body... Simly start adding 100 cals or so daily until you notice you are gaining a pound a week.

Theorically, you should be aming for the 2500-2800 range (again, your BMR is 1800 and your TDEE is 2400 (asumming a 4 days workout week)

I like the 50C, 30P, 20F ratio for bulking, if you are carb sensitive, you can lower your carbs to the ratios shown above.

You may have noticed, the key here is TO MONITOR your progress weekly, you need to know the effects of the changes yo make

as for training, take a look at the 5x5 routine in the weight training board, people is getting soe excellent results with that.