View Full Version : suggestoins for bulking /w as lil fat gains as possible

11-04-2003, 04:33 PM
hey...ive been working out intensely for about 3 months and have seen good good gains... but i havent been on any strict diet for lifting. This past summer i had been on the Atkins diet to trim down and i lost about 30 poiunds and have since then been eating all the carbs i want and i havent gained much wait at all... (i guess im just lucky)...well neways...ive decided to take my body building to the next level and start to diet for it too..i would like to bulk up alot more with gaining as little fat as possible... basically im looking to gain lean muscle and no fat.

i understand that meats, proteins, nuts, beans and such things are reccomended but since im a newb can neone be so kind to layout a meal plan or sumtin? also what about carbs? white bread? wheat bread? Dairy Products? Ect.

sorry for being a pain:(
but i really appreciate all the help i can get
thanks so much

Scott S
11-04-2003, 05:01 PM
Try to gain less than a pound a week, and you should be set.

11-04-2003, 05:09 PM
that didnt help lol im asking what kind of foods and for a meal plan...

11-04-2003, 06:53 PM
Just bump it. No need for a 2nd thread.

11-04-2003, 06:54 PM
What does your current diet look like?

11-04-2003, 07:43 PM
Yeah.. :withstupi, also.. do a search for "bodybuilding foods" or sumthing of the sorts. lots of stuff to be found

but here is a quick list.

Protein - Chicken, tuna, WHEY, cottage cheese, eggs
carbs - oatmeal, whole wheat bread ( watch the ingredients tho )
fats - fish/flax/nuts

11-04-2003, 07:56 PM
right now my diet is like neone wit no specific diet... breakfast is eggs and sausage links... lunch is usually pizza... and dinner depends on what the mother is cookin...

11-04-2003, 07:57 PM
is there an amoun t of protein and carbs that i must eat each day... and waht about the ingredients...what should i be looking for? if somoene can just provide me wit a day of set meals...that might help alot...

11-05-2003, 03:54 AM
I have posted this in numerous threads, and it should 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% of daily calories should come from fat (remember to include some essential fatty acids)

3) Fill in the rest of daily calories with low glycemic index carbs, except pre/postworkout which would ideally include high glycemic index carbs 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, poultry, lean beef, dairy, fish

low GI carbs: oats, sweet potatoes, beans, whole wheat bread, vegetables, fruit

fats: nuts, natural peanut butter, oily fish (such as salmon), fish oil, flax 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.