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Hi all. Im new here. Just started going to the gym a few days ago, planning to go 3 times a week and maybe do 1 session of swimming (though im cautious of burning precious calories on aerobic excercise lawl)
anyway im trying to bulk up and i had a look at some other threads on bulking but really wanted some advice from you guys.
Im currently about 70kg 180cm. ive been eating per day:
yes thats not a very detailed list but it is accurate. so is this way below enough or what? thoughts/ suggestions please. oh yeah and i need to eat more fruit and vegetables lol.
also im not currently taking any supplements though i might have a protein drink straight after the gym which has about 30g protein in it. heehee
Try that for a month, and see if you put on weight. If you do, keep going! If you lose weight or stay the same... eat some more.
Yes, I know your stomach does not want any more food. Your muscles don't want any more lifting, either - but if you want results, you have to train them both.
Eat 3 meals a day. Then drink 3 meals a day made up of the following:
1. 400ml apple juice or apricot nectar or full cream milk 2. 30g WPC. If lactose intolerant, then change it to WPI 3. 30g Oatmass 4. 1 or 2 eggs 5. 1tbs macadamia oil 6. 2 pitted prunes
Blend the above well in a blender and enjoy the great taste. I've given you three taste options which all taste great in their own way.
Now multiply that by three and be consistent for 4 weeks. Train with the basics three times a week and be brief. If your weight does not increase, then I give you permission to sue me!
PS: Your weight will go up; I don't like to be sued !
" 2 Scoops Oatmass with 1 Scoop Protein, 3 times per day, will give you over a 1000 extra good calories per day."
i see your point fadi.
i also bought some 92% WPI yesterday, nice 1.9 kgs so that should help. darn it i worked out on friday night and ive still got a bit of DOMS lol. probly because i hadnt worked out for like a year.
also.
if im trying to gain weight, is it imperative that i do low reps of high weight like 3x5.. at the moment im doing like 3x12 lol.
im on a bulking diet,nothing fancy but its simple if you havent got time or on a budget, I eat even sized meals 5times a day
most meals are a can of tuna and a can of mixed veges drained then dumped into a bowl and away you go,you will probably almost dry reach at the smell of the tuna after 3 straight weeks lol.but gained about 3 kgs in 3-4 weeks same bodyfat at 11%.get some fibre in at dinner to stay healthy.good luck