Oh, and this is the Mr. X article I for the idea from:
"Mr.X Bulking-Up Basics Part: 1
By: Mr.X
Well, I have not written any new information in a while, so I figured I’d take the time to write up this new bulking-up article (more parts to come soon), for all I’ve been reading lately is: I WANT TO GET BIG!FAST! …Amazingly, we can do pretty much the same type of diet when it comes down to looking at putting on mass and size, as we would to cut-up. For now, I will concentrate on two parts of Bulking-Up: 1) Calorie Intake 2)Protein/Carb/Fat Breakdown
I would definitely say that Calorie intake is the one big factor that differentiates the 140lbs person from the 240lbs person, how much calories is taken in daily will effect your results…you are not only what you eat…you are how much you eat…quantity and quality are the two important points of food. I’ll go into quality later, but for now let’s stick to the basics of quantity (how much food you need to chow down on). I do want to add something before I go on, because I feel that it’s necessary for bodybuilders out there to know that if you are beyond 12-14% bodyfat, I would NOT recommend you look to put on mass, but rather lean out a little first. You will experience much better gains if you are leaner and, hey, you wont get the pills-berry-dough-boy look, which a lot of the pro-bodybuilders are famous for. I surely think that having a 52inch waist at 5’11 is very unhealthy and should be avoided by all means possible.
Rules for High-Calorie Intake:
1)Set calories at 20cal/lb
2)Set protein intake at 2g/lb
-Protein has 4cal/g
3)Set Carb. Intake at 1.5g/lb
-Carbs have 4cal/g
4)Set Fat intake at 0.65g/lb
-Fat has 9cal/g
Ratios (% calorie from total) : 40% protein/ 30% carbs/ 30% fat
Let me give you an example for a 200lbs person:
-daily ratios
1)200lbs x 20cal = 4000cal.
2)200lbs x 2g= 400g protein
---400g x 4cal/g=1600cal from protein
3)200lbs x 1.5g= 300g carbs.
---300g x 4cal/g= 1200cal from carbs
4)200lbs x 0.65g= 130g fat
---130g x 9cal/g= 1170 cal from fat
Totals: for ~4000cal…400g protein/300g carbs/130g fat
I think, by all means, we need to keep track of our weight vs. bf% during the whole duration of the bulking cycle. For, simply taking up the idea of see-food-diet (meaning eating everything that’s not nailed down) to put on mass is not feasible nor is it practical for two reasons: 1)you will not have optimal gains..2)you WILL have a hard time losing the fat gained while on the see-food-diet because of the amount of fat will be extremely high, usually people get well beyond the 25% mark, plus your eating habit will oppose the dieting concept …This is why I recommend you not only keep track in the mirror of your external looks, but also keep track of measurements/weight/bodyfat % by using the same method, i.e, if you use cheap $20 plastic calipers to measure your body-fat on week-1 then you need to do exactly the same thing on week2,3,4 etc. in order to have a stable set of data.
Every way you look at it, there is the optimal way to bulk-up and the inferior way to bulk-up. My advice is you take the smart road and “clean� bulk with the ratios I’ve shown beforehand. It’s pretty simple to follow and has all the basics laid out for you. We do need to look at another factor of bulking, which is meal frequency…I find that the median amount of meals people tend to have is six, so I will show you how to use this six-meal-theory and apply it to your optimal bulking program.
Meal Frequency: 6 Meals
(200lbs. Person example)
First, let’s take the daily amount of calories and divided them by 6 = amount of calories per meal
---example: 200lbs. X 20cal=4000cal daily….4000cal divided by 6=666 calories a meal
Secondly, take the amount (666 calories, for the 200lbs person) and do the following:
• Multiply –amount of calories per meal- by 0.40=amount of calories from protein…divided that by 4= grams of protein per meal
• Multiply –amount of calories per meal- by 0.30=amount of calories from carbs…divided that by 4= grams of carbs per meal
• Multiply –amount of calories per meal- by 0.30=amount of calories from fat…divided that by 9= grams of fat per meal
Example: (200lbs person)
4000cal divided by 6=666cal per meal
-666 x 0.40=266 cal from protein
-protein has 4cal/g
-266cal divided by 4cal/g=66 g protein per meal
--666 x 0.30=200 cal from carbs
--carbs have 4cal/g
--200cal divided by 4cal/g=50 g carbs per meal
---666 x 0.30=200 cal from fat
---fat has 9cal/g
---200 cal divided by 9cal/g=22 g fat per meal
Totals for each meal would be: 666cal/66g protein/50g carbs/22g fat
I doubt this is rocket science but I guess it’s not the easiest road to follow, so I’ll tell you a simple way you can do this by using the old saying: meat and potatoes…something I put in context is, well, EAT meat and potatoes, pretty simple isn’t it…when you combine lean beef-steak w/ potatoes you can come up with the perfect combinations for your meals. I have, in the past, used this bulking theory of “meat-and-potatoes� to achieve very optimal results. Again, you have to realize that everyone responds different to this type of meal plan, yet my personal response was very positive and greatly achieved results were the outcome of eating meat-and-potatos for basically 6 meals of the day. Pretty boring, but , hey, works great."
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I don't want to find out I have some disease months from now if I run 5x5 for 12-16 weeks and use 2.25 lbs. of steak a day.
