View Full Version : Bulking phase...
07-21-2003, 09:54 PM
Ive started bulking now, but Im wondering..first of all, waht are the best foods to eat during this phase? How many meals a day, etc...and should I start to use supplements or do you guys think theres no need? Im not that experienced, so any advice is appreciated.
Also, Im headin to the gym every 2 days...is that alrite? Another question: Do I have to run a lot during the bulking phase? Because last time I started eating large amounts I gained where I didnt want to, but that was because I was eating the wrong things. Hope theres some advice coming, must...get...bigger...!
07-22-2003, 12:33 AM
um...im pretty much bulking too, and im a slight newbie. some of the foods that help with bulking include chicken, fish, lean beef, eggs, etc. need lots of protein!! (1 gram per lb of bodyweight)
07-22-2003, 12:34 AM
btw...im sure other peeps can fill in the rest of the bulking advice you need.
07-22-2003, 06:02 AM
Maybe this will help get you started:)
Here are some general dieting guidelines that might be of some help:
1) 1 gram of protein per lb. of bodyweight
2) 25-30% of daily calories should come from fat (Essential fatty
acids making up most of this total)
3) Fill in the rest of daily calories with low glycemic index carbs, except pre/postworkout which would ideally include higher glycemic index carbs (maltodextrin/dextrose) along with a quick digesting protein (whey protein).
4) Drink plenty of water throughout the day, and one gallon would be good starting point.
Listed below are some good sources of each macronutrient. This is just a small list and is by no means all inclusive.
protein sources: eggs, chicken, lean beef, dairy, fish
low GI carbs: oats, sweet potatoes, beans, whole wheat bread, vegetables
fats: nuts, natural peanut butter, oily fish (such as salmon), fish oil, flax oil, hemp oil, olive oil
To find out how many cals you should be eating each day I would slowly increase cals in small increments until you are gaining the desired amount of weight each week (approximately 1lb per week is a good number IMO). You can use www.fitday.com to help you track calories if you like. Here is an example of what I mean. Say you are eating 2000 cals and maintaining your weight then you would need to increase cals by a small amount (about 200-300). That would put you at 2300 cals for the week. Keep cals at this level for the week and then weigh yourself at the end of the week and see how much weight you have gained (if any). Repeat this process until you are gaining about .5-1 lb per week. I woud weigh myself at the same time each week to try and ensure the most accurate measurement.
As far as routines go you might want to check out one of the WBB routines on the main page. The following site has a list of exercise illustrations that might be helpful as well www.exrx.net
There is a lot of information in previous threads as well. Run some searches and you will find a lot of answers to your questions.
This thread may also be of some help.
07-22-2003, 06:08 AM
Originally posted by OutlawZ
How many meals a day, etc...and should I start to use supplements or do you guys think theres no need? Im not that experienced, so any advice is appreciated.
The number of meals is really not that important, but I would make sure to eat at least 3. You should be eating something when you wake up and before bed, but eating more often will make it easier to get in more calories throughout the day.
Supplements are definitely not a necessity but they can be beneficial. IMO if you are going to go purchase supplements a multi-vitamin, EFA supplement, and protein powder would be good choices.
Another question: Do I have to run a lot during the bulking phase? Because last time I started eating large amounts I gained where I didnt want to, but that was because I was eating the wrong things.
IMO a small amount of cardiovascular exercise is beneficial just for overall fitness, but it is not a necessity. If you concentrate on gaining a small amount of weight each week you should be able to minimize the amount of fat gained during your bulking cycle.
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