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Detard
06-25-2007, 11:05 PM
If your a reader of my journal, you might know that i'm starting my bulk to 175. I went from 145/150ish to 165 (february to mid april) and i've recently dropped down to about 155(getting up late, only eating 2-3 meals a day, and just not really being hungry. So now i'm on a mission to be 175 by september.

Things i'm doing to reach my goal:
-Tracking on fitday (starting tomorrow)
-Getting in about 4000 calories per day (bulked on 3500 before and it was a slow bulk)
-~180g/protein per day
-Hang out with my buddies, Whole Milk and Peanut(s) Butter

I'm a little confused with how my macros should look (fats, carbs..etc). I dont expect this to be a clean bulk as i'm just eating everything and anything I can get my hands on. Drinking lots of water,

Anything else I need to know before I attempt to get big(ger)? I've got my training in order, Westside powerlifting program, very little cardio and i'm lifting in low rep ranges (5 and under, 3x3 for ME squat, bench, deadlift). I want to bring up my total to 950+. Built, if your reading, please pass down some thoughts.

Wish me luck.

Vapour Trails
06-26-2007, 11:38 AM
4000 calories for 155lber seems really excessive. Are you very active outside the gym, because the training you outline is doesn't expend much energy (sets of 3 barely touch glycogen). It will probably be shocking, but I would recommend 200-500 cals over maintenance.

Mr. D
06-26-2007, 02:09 PM
I vote 5-10% above maintenance for nice slow,clean bulk.

maxiscool
06-26-2007, 02:11 PM
Wow we have like exactly the same goals, Im trying to get 175-180 by the end of the summer, right now Im about 160. We're pretty close in height too, Im a little taller 5,10 and a half.

Mr. D
06-26-2007, 02:15 PM
Wow we have like exactly the same goals, Im trying to get 175-180 by the end of the summer, right now Im about 160. We're pretty close in height too, Im a little taller 5,10 and a half.

15 lbs in 1.5-2 months? Thats recipe for fat gain.

Aim for about 0.75lbs a week and youll likely not have to cut at the end of it all.

maxiscool
06-26-2007, 02:57 PM
15 lbs in 1.5-2 months? Thats recipe for fat gain.

Aim for about 0.75lbs a week and youll likely not have to cut at the end of it all.

Your saying I should only gain 6 pounds in 2 months? That doesnt seem like a whole lot.

Mr. D
06-26-2007, 02:59 PM
If that means minimum fat, then its well worth it.

By the end of the year, if you have added 10-15lbs of LBM, then you have done something right.

maxiscool
06-26-2007, 03:16 PM
Alright I think I might lower my goals a bit but I still want to be at least 170 lbs. Which by the way Ive been going thats what I would of hit anyways. How many calories a day do you think I should aim for?

RedSpikeyThing
06-26-2007, 04:12 PM
I would take the simple approach:
- minimum 1 g protein / lb bodyweght
- minimum 0.5 g fat / lb bodyweight
- fill the remaining calories with whatever you can stomach

In hindsight of my last bulk, I regret not doing any cardio. By the time I gained ~15-20 lbs, my lungs were shot because I wasn't used to carrying around the extra weight. If you're concerned about the calories, eat a couple of cookies after you're done running :)


4000 calories for 155lber seems really excessive. Are you very active outside the gym, because the training you outline is doesn't expend much energy (sets of 3 barely touch glycogen). It will probably be shocking, but I would recommend 200-500 cals over maintenance.

not at all. I have to eat 3500+ to gain.

Blade55
06-26-2007, 04:12 PM
What's the maximum amount of weight someone should bulk from? I started at like 130 pounds...what's the highest weight I should to on one bulk?

RedSpikeyThing
06-26-2007, 04:22 PM
What's the maximum amount of weight someone should bulk from? I started at like 130 pounds...what's the highest weight I should to on one bulk?

stop bulking when you don't want to be fat anymore :p

Blade55
06-26-2007, 04:25 PM
I'm only 30 pounds into my bulk...165 and I feel fat. lol

Unholy
06-26-2007, 04:34 PM
If you are a hardgainer which i assume you are, I would totally do 4000 cals.

You know your body better than anyone here.

lilmase1153
06-26-2007, 05:16 PM
If you are a hardgainer which i assume you are, I would totally do 4000 cals.

You know your body better than anyone here.

agreed, if you gained slow with 3500kcals than 4gs should do it. you look lean already from the vid I have seen and of course your avatar.. Being a hard gainer is both a gift and a curse..

I would honestly keep light on the protein with maybe 200g a day(your only 155 so its more than enough) and keep teh carbs and good fats coming

Detard
06-26-2007, 05:23 PM
Wow, so I need ALOT more to bulk. I had forgotten how much I was eating before when I tracked it. I tracked today and I'm already at 4000+ and its only 7:00. Thanks for the input everyone. For the record, I do live a very active life. I play alot of sports with friends and keep active during the day doing work around the yard.

link to fitday: http://www.fitday.com/WebFit/PublicJournals.html?Owner=petkovsek

Unholy
06-26-2007, 05:27 PM
good **** brotha!

My little brother bulks on 6800 cals/day and is barely gaining. So to say that 4000 cals/day is overkill is rubish if you do not know the person.

maxiscool
06-26-2007, 05:35 PM
heh If I ate 6800 calories a day Id probably die of a heartattack

RedSpikeyThing
06-26-2007, 08:37 PM
Wow, so I need ALOT more to bulk. I had forgotten how much I was eating before when I tracked it. I tracked today and I'm already at 4000+ and its only 7:00. Thanks for the input everyone. For the record, I do live a very active life. I play alot of sports with friends and keep active during the day doing work around the yard.

link to fitday: http://www.fitday.com/WebFit/PublicJournals.html?Owner=petkovsek

Christ that's a lot of food to eat by 7 PM
Well done :clap:

EDIT: You ate two cups of protein powder??

Detard
06-26-2007, 11:28 PM
Bryan - Its not 2 ACTUAL cups, its 2 scoops but I didnt know what else to call them hahah. I'm right around 4500 for the day. I think i'm gonna go have a glass of milk and some peanut butter.

Vapour Trails
06-27-2007, 11:52 AM
I don't believe you guys eat as much as you say.

Edit: Are you entering your own food or just using the crap database that exists in fitday.

In anycase, bigmacs and cokes, good job :bow:

Jeffreyk
06-27-2007, 12:31 PM
If your a reader of my journal, you might know that i'm starting my bulk to 175. I went from 145/150ish to 165 (february to mid april) and i've recently dropped down to about 155(getting up late, only eating 2-3 meals a day, and just not really being hungry. So now i'm on a mission to be 175 by september.

Things i'm doing to reach my goal:
-Tracking on fitday (starting tomorrow)
-Getting in about 4000 calories per day (bulked on 3500 before and it was a slow bulk)
-~180g/protein per day
-Hang out with my buddies, Whole Milk and Peanut(s) Butter

I'm a little confused with how my macros should look (fats, carbs..etc). I dont expect this to be a clean bulk as i'm just eating everything and anything I can get my hands on. Drinking lots of water,

Anything else I need to know before I attempt to get big(ger)? I've got my training in order, Westside powerlifting program, very little cardio and i'm lifting in low rep ranges (5 and under, 3x3 for ME squat, bench, deadlift). I want to bring up my total to 950+. Built, if your reading, please pass down some thoughts.

Wish me luck.

I'll say its rubish because I have a realll hard time believing one can truly eat that mcuh by 7pm...all day and night, maybe....but thats a short time and a ton of cals......if it's true, you should be 200 very very soon!

Con
06-27-2007, 01:07 PM
4000 cals is NOT a lot depending on the food you are eating and especially how frequently you eat.

Jeffreyk
06-27-2007, 01:16 PM
more than what most need

Con
06-27-2007, 01:19 PM
Generalities aren't the best route when dealing with individuals.

And straight from the INDIVIDUAL:


For the record, I do live a very active life. I play alot of sports with friends and keep active during the day doing work around the yard.

Outshine
06-27-2007, 02:16 PM
Wow we have like exactly the same goals, Im trying to get 175-180 by the end of the summer, right now Im about 160. We're pretty close in height too, Im a little taller 5,10 and a half.

Dude, we should hang out. I'm 5'10.5, 160lbs, and will start bulking to a minimum of 180lbs in about a month or so.

smokinHawk
06-27-2007, 02:31 PM
i put on 14 lbs 161 to 175 in one month by consuming about 3000-3200 calories per day. and with that i added around 20 true lbs to my benchpress, 20lbs to my deadlift and 20lbs to my squat at the 175lb weight. THink i added about 1% extra body fat with that jump
my guess is you probably only need to consume 3200cals.

Questor
06-27-2007, 02:42 PM
I also weigh 165 (really more like 164), and I want to bulk to 175 by Sept 1st.

I'm willing to bet you beat me there. :) I'm only eating like 2850 cal/day.

Good luck, Detard! I'll be reading your journal!

RedSpikeyThing
06-27-2007, 03:57 PM
I'll say its rubish because I have a realll hard time believing one can truly eat that mcuh by 7pm...all day and night, maybe....but thats a short time and a ton of cals......if it's true, you should be 200 very very soon!

If you eat a big breakfast and snack a lot, it's not hard.

750 calories per meal * 3 meals = 2250
1 cup peanuts for afternoon snack = 800 calories

that's an easy 3250 right there. Make dinner bigger and have a morning snack = 4000 calories.

EDIT: And some pros eat 10k+

Unholy
06-27-2007, 04:04 PM
Jeffrey you are the last tard that should call BS on someone for what they eat. Not everyone here is 140 lbs @ 6'2

Look Up Narcs journal. 10,000 cals/day. Look at Hatreds journal in the very beginning when he was bulking and posted his meals. **** my 18 y/o brother is bulking at 6800 cals/day and has put on 50lbs in the past 2 years while keeping his damn abs.

There is a reason you are 150lbs, you are afraid of food. Man up and eat sucka. I can eat 4000 cals in a meal, let alone in a day.

maxiscool
06-27-2007, 05:47 PM
4000 calories is not the un-realistic, 6000, 8000,10000 now thats a little insanse. Youd have to pretty much dedicated yourself to eating all day. Or just eat massive clumps of table sugar all day.

Unholy
06-27-2007, 05:51 PM
4000 calories is not the un-realistic, 6000, 8000,10000 now thats a little insanse. Youd have to pretty much dedicated yourself to eating all day. Or just eat massive clumps of table sugar all day.

Table sugar?

Please I can polish off $20 worth of value menu items off the McDonalds menu in a sitting.

maxiscool
06-27-2007, 06:16 PM
Table sugar?

Please I can polish off $20 worth of value menu items off the McDonalds menu in a sitting.

lol thats true especially considering a large fries has 700+ calories alone.

Unholy
06-27-2007, 06:17 PM
Hell ya.

Bako Lifter
06-27-2007, 06:33 PM
Hey detard, make a customized milk for your fitday. Milk has more calories than what fitday says it does.

And I wouldn't drink so much water. 0 cals. Make everything you put in your mouth count ;).

Bako Lifter
06-27-2007, 06:36 PM
I'll say its rubish because I have a realll hard time believing one can truly eat that mcuh by 7pm...all day and night, maybe....but thats a short time and a ton of cals......if it's true, you should be 200 very very soon!

Not too long ago I chugged a shake that was 2,500 calories. That topped off the rest of the days food which already stacked up to 3,200 cals. I will admit I thought I was gonna die after the shake though, haha.

IronMan19
06-27-2007, 08:51 PM
Hang out with my buddies, Whole Milk and Peanut(s) Butter


Natty baby :)

Detard
08-10-2007, 06:57 PM
A little update on my bulk. I've been eating like a horse and hit the scale at 166.8 yesterday. I weighed in at 163 dry this morning (after pooping and peeing) which is pleasing. Ive found yogurt, whole milk, flax oil and hamburgers to be my secret weapon. I'll update again when I hit 175 then again every 10lbs or so.

cphafner
08-10-2007, 07:04 PM
4000 calories for 155lber seems really excessive. Are you very active outside the gym, because the training you outline is doesn't expend much energy (sets of 3 barely touch glycogen). It will probably be shocking, but I would recommend 200-500 cals over maintenance.

Welcome to the life of an ectomorph. 4000k's is nothing.

Bako Lifter
08-10-2007, 07:48 PM
A little update on my bulk. I've been eating like a horse and hit the scale at 166.8 yesterday. I weighed in at 163 dry this morning (after pooping and peeing) which is pleasing. Ive found yogurt, whole milk, flax oil and hamburgers to be my secret weapon. I'll update again when I hit 175 then again every 10lbs or so.

Right behind ya Dan. My evening weight is your morning weight ;). I'm going at about 3,800-4,100 cals right now.

Detard
08-10-2007, 07:53 PM
Just weighed myself. 167.6. I'm gonna freak out when I hit 170.

Bako I beat ya in bodyweight but your beating me in lifts. I gotta catch up.

Questor
08-10-2007, 07:54 PM
A little update on my bulk. I've been eating like a horse and hit the scale at 166.8 yesterday. I weighed in at 163 dry this morning (after pooping and peeing) which is pleasing. Ive found yogurt, whole milk, flax oil and hamburgers to be my secret weapon. I'll update again when I hit 175 then again every 10lbs or so.



I'm ahead of ya man, I'm at 170 :)

Bako Lifter
08-10-2007, 07:55 PM
Bako I beat ya in bodyweight but your beating me in lifts. I gotta catch up.
Not so fast, I'm still counting on you to get the stomach flu and lose 10 lbs, haha :p.

Detard
08-10-2007, 09:21 PM
BAHHAHAHHAH lol i drink lots of orange juice loaded with vitamins. never gonna happen ;)

sharkall2003
08-10-2007, 09:29 PM
A little update on my bulk. I've been eating like a horse and hit the scale at 166.8 yesterday. I weighed in at 163 dry this morning (after pooping and peeing) which is pleasing. Ive found yogurt, whole milk, flax oil and hamburgers to be my secret weapon. I'll update again when I hit 175 then again every 10lbs or so.

I think you'll find that roasts, large steaks, peanut butter, paired with whole milk and potatoes loaded with real butter will help you with weight goals.

WORLD
08-10-2007, 10:37 PM
I always looove pasta with lots of ground beef mixed with veggies while bulking. Good luck with the bulk man. Peanut butter ia a must, milk too. It's all about the big boy shakes.

Detard
03-18-2008, 02:39 PM
Well I finally hit 175. Onwards to 220 hahah.

rtrose
03-18-2008, 02:59 PM
Congrats!

Keith
03-18-2008, 03:07 PM
Well I finally hit 175. Onwards to 220 hahah.

Congrats!

LOL that's a huge goal to make for yourself, though. Making smaller goals for yourself feels much better throughout the whole process.