Hey, i am currently putting myself through a "bulking" program. This is where you are supposed to take in more calories then you burn off.

Do you guys have any tips on the trade that i could use regarding diet, cardio et.c?

There is no reason to "bulk" thats just bro science.

If your body needs energy to build muscle, it will just use fat stores to build it. You can build muscle on a calorie defciet.

However, if you feel the need to "bulk". You want lots of protien and carbs "carbo loading"(more bro science). Taking in fat wouldn't make sense since the broscience behind bulking says your body can't use fat to build muscle.....

Honestly if you want to gain muscle workout, and give your muscle rest. Give yourself plenty of protien.

^ Ignore him he knows nothing


Typically I don't do cardio on a bulk because that means you have to eat even more food to make up for the calories burned,if you are going to do cardio keep it light

Diet is high protien,high carbs,and moderate fats,just don't eat too much or you will put on unwanted fat (about 500 calories above maintenance)

Count your calories use fitday.com

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step 2) Place hand on girl
step 3) ?????
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Ignore Faust23 indeed,

I completely agree with Jimbo, but i also have something to add.
The amount of calories you have to eat above your BMR (basic maintenance rate) is different for everyone.

An ectomorph can surely use more than 1000 calories above his BMR for muscle growth. It totally depends on your bodytype. An average person will have to eat 500 kcal above BMR but when I do that i also gain a lot of fat. This is because my bodytype is endomorph mesomorph.

When you are skinny guy you can easily eat more...

Just google mesomorph or ectomorph or endomorph and figure out which bodytype you have. According to your bodytype you can set your calorie surplus.

Really Ignore me?

You guys want to post how much you lift? How about pics?

Your listening to fitness magazine selling you Creatine, and NOT doctors and scientist...

[youtube]http://www.youtube.com/watch?v=2PdJFbjWHEU[/youtube]
Please tell me how fats are worse than carbs....

[youtube]http://www.youtube.com/watch?v=w7dlrupsBWw[/youtube]
Please tell me how you all have been lifting longer than him and have more result...

No need to ignore your post, i know it works building muscle while on a slight deficit, though you need to be extremely aware of your diet, you can't realize by bedtime that you are lacking 40 grams of protein and just pour down 2 whey protein shakes down your throat. Lack of protein will cannibalizeyour muscles, since you're on a caloric deficit.

What i am after is to "bulk cleanly". No fast food, no overeating, just plain, nutritious food, while laying on a small calorie surplus.

The cardio though, i heard is good doing. It speeds up your metabolism and such and can increase your gains in the long run (don't know how to explain deeply) plus it is good for your heart.
Anyway, i am curious of hearing about your gains, how did you all do?

As everyone is aware the question was what tips we guys had for his bulking program. Although it is possible to gain muscle through a calorie deficit, the 'bulking' way to grow is to eat more than you need for your basic maintenance.

I never said fats are worse than carbs. By putting yourself through the actual 'bulking' program you just need to take in more calories than what you burn.

I never said you weren't right. I said to ignore your post because it doesn't adress the question correctly in my opinion.

Really nice posts up here btw ^^ the youtube movies are very useful.

You just called basic conventions broscience. Calorie surplus is not broscience, it is physics. And yes you can use fat to build muscle, every single cell in the body has a phospholipid bilayer, keyword being lipid, so fats are important. Your response is oversimplified and very misleading

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Your tacitly deferring to doctors and scientists for authority on working out, which is a big no no. I knew more about working out and nutrition science at fifteen years old than any quack personal trainer at the gym I started training at, and my doctor didnt know shit either. Ive heard doctors call creatine steroids, and they are no experts. Fitness magazines have extremely valuable information, yes they have ads, but there is extremely solid science in those magazines, and they have medical professionals who specialize in exercise science and nutrition research writing for them.

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Paleo diet no thanks I actually like eating food.


Scooby is on steroids,and is the biggest bro-scientest around,he had all of his ideas formulated when their was less studies about nutrition and muscle gain so he pushes his ideas on everybody,he said himself that he doesn't look at other people videos,he is old and set in his ways

Also I don't take supplements ,or read fitness magazines as they are full of bullshit because the supplement industry is one big scam.

_________________
The best way to initiate kino, is...

step 1) Take your hand
step 2) Place hand on girl
step 3) ?????
step 4) PROFIT
-Pumpington

I will say again that fitness magazines are a good and valuable source of information, far better than websites. They will teach you what certain supplements do and their benefit in some articles sure, but nobody is going to make you buy a workout program that they have listed there. Read the articles, dont read the ads.

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Pain is Temporary, Pride is Forever

I know things about gym,bulking,etc..

first of all,not doing cardio is bullshit..do you see athletes that run 100m? do they look skiny,or do they have big musles? the second one is the right answer.

the thing is that you do not do cardion for like walking,or slow running.you do intervals,or now popular to call it HIIT training.if you need,i will explain it,just ask me.but you can find examples of hiit all over web.

the second thing(but the most important) is your food.you must enter 1.5,or 2 grams of protein per 1kg of your body.so if you are 90kg,you should enter about 160-180 grams of protein when doing weights.

the third thing your training.it should be hard,you should do 6-10 reps per set.and yea,you must do complicate movements,like deadlift,etc...those are the best exerceises for building mass.

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One thing for sure, Faust23's reaction to criticism shows that he has a lot of work to do on his inner game (and no, I'm not going to tell him how much I lift or post pics of my body, if he wants wank-off material there's already tons of it on the web...and demanding that others validate themselves is AFC behavior because it demonstrates insecurity and/or emotional immaturity. Besides, a PUA will not comply to that request anyway).

The problem with trying to gain muscle while losing weight is that you sacrifice muscle growth...it takes energy to build muscle and if you are dieting there's a good chance you won't give your muscles all of what they need, hence they will not grow as much. Why put in all that time and effort in the gym to achieve only 35% of the results? Additionally, the body can only draw so much energy from burning fat, whereas it can convert carbohydrates from food and drink (especially weight gainer protein shakes) very quickly.

Dieting while exercising also puts you at risk of going into a catabolic state, where the body burns muscle for energy. When it does that your muscles get smaller, which is the opposite of what you are wanting to do, which is gain mass.

Look at the professional body builders, they do nothing but bulk up (eat big to grow big is the basic slogan) and then they start dieting only before a show. That strategy maximizes their muscle growth, and yet they still get down to 2-3% body fat, which is pretty damn lean.

If you want to go the deficit route, you better start counting all of your calories you are consuming and estimating how much you are burning during exercise on a daily basis. It would be much easier to do a basic bulk/cut cycle, and you will probably get much better information about that at a weightlifting forum.

In terms of your question about diet, most serious weightlifters and bodybuilders avoid the fad diets and just go with a basic high-protein diet with a good mix of veggies, grains, and fruits. They also tend to spread out the meals throughout the day where they eat 5-6 smaller meals a day instead of 3 big ones.

you can't apply the bb on a amateur who wants to get ready for the summer,or something like that.

bb use aas,and they have a great strict diet.if you would wanna eat like them,you would have to eat a lot,and you would have to give a fortune od that meals.and we didn't even cover the suplements,and the aas.

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