Bulking for the winter....

[jrp859]

Here are my starting pics.... Tell me what you think. And yes i know my lat pic is horrible hahaha. Im right around 6' and 175-80lbs. Biceps are flexed around 14.75". Ive always lifted low weight/high reps for motocross, but now im out of that so Id like to get big. Oh and im in my sisters room, i do not have a orange and pink room! hahah. Ive never bulked before all i know it consists of heavy weight and lots of good clean foods! right now I am doing 3 sets of 12-10-8, increasing as i go. Should I try 5x5's? Looking just to put on mass then cut near march or so. And I know my chest laggs alot, not to sure why.... Thanks Everyone

[snikez]

Well your chest does lag a little bit but it will get get more muscle as you do chest exercises. I think it's better to be doing like 4-8 reps if you want to get bigger but I'm not sure.

[jrp859]

Well your chest does lag a little bit but it will get get more muscle as you do chest exercises. I think it's better to be doing like 4-8 reps if you want to get bigger but I'm not sure.

Yea, ive always worked my chest but not to sure why its still not there all the way, hopefully soon it will start looking more normal. And i knew low reps high weight would build mass but I just wanted to make sure. Ive herd a bunch of different things from people haha

[Torrok]

Yea, ive always worked my chest but not to sure why its still not there all the way, hopefully soon it will start looking more normal. And i knew low reps high weight would build mass but I just wanted to make sure. Ive herd a bunch of different things from people haha

that will help. and really, anything can build mass. you just have to provide a correct stimulus and consume more calories than you burn in a day. keep the eating clean, stick to lean meats, whole grains, fruits, veggies. id suggest drinking a bunch of skim milk while on a bulk. its basically just a pure protein drink. whats the routine you're doing?

[bass slayer]

that will help. and really, anything can build mass. you just have to provide a correct stimulus and consume more calories than you burn in a day. keep the eating clean, stick to lean meats, whole grains, fruits, veggies.

id suggest drinking a bunch of skim milk while on a bulk

wait why skim milk????? ive been drinking a liter of whole milk in one setting. does skim milk have more protein? i hope not because i hate skim milk

[jrp859]

My routine consists of
Mondays - Chest/Tri's
Tuesday- Back/Shoulders
Wednesday- Light Cardio
Thursday- Legs/Bi's
Friday- Traps/Ab's(train those 2-3x a week).
Saturday/Sunday off.

For chest I am doing flat bench, flies, incline, pushups, Cable punches.
Tris- laying and standing skullcrushers, dips, rope pushdowns, reverse grip pushdowns.
Back - Sitting rows, bent over rows, dead lifts, lat pulldown
Shoulders- I dont know allt he names of them, but like front/side raises, upright rows, shoulder press.
Legs - Leg extensions, Leg Curls, No squats(dont have like a rack to put the bar on so idk how to do them). Lunges, calve raises
Biceps - Standing preacher curls and sitting curls. Single db curls, hammer curls.
Traps- Shoulder Shrugs lol
Abs- Everything imagineable

[jrp859]

Oh and i have a strict diet. All meats, veggies, whole grains, 2 glasses a milk a day, 2gallons + of water, and taking superpump250 and SizeOn(gaspari nutrition = <3 ) hahah

[T FLEX]

...wait why skim milk????? ive been drinking a liter of whole milk in one setting. does skim milk have more protein? i hope not because i hate skim milk

It all has the same amount of protein the rest just have higher fat content. So really if one is on a bulk you really want to drink something other than skim. I would suggest at least 2%. You're going to get the most calories that way.

[jrp859]

It all has the same amount of protein the rest just have higher fat content. So really if one is on a bulk you really want to drink something other than skim. I would suggest at least 2%. You're going to get the most calories that way.

Thats what we have at our house, thats what my mom buys atleast.
My diet for today was....

2whole eggs, 3/4 cup of whites. 2 pieces of wholgrain bread
Bannana
2 pieces of chicken fillets(its not all natural chicken like i like, but thats all i had) 1cup of steamed greenbeans, 1/2 cup of brown wholegrain rice
Turkey with some mustard
1 Can of tuna with a piece of wholegrain bread
1 natty pb sandwhich
and some granola for my cheat for the week.

Also had a sevring of SizeOn and 2gallons of water. (today was my day off from lifting)

How does that look? Normally Ill eat that minus the pb sandwhich and the granola.

[ZenMonkey]

OP: I would really suggest a simple 5x5 routine like Rippetoe's and stuffing your face with milk and tuna. Squat heavy and squat often.

[jrp859]

Thats what I was thinking, but can you explain 5x5's? I know its 5 sets, 5 reps. but do you just keep increasing weight up each set, or vice versa? Thanks alot!

[jrp859]

Thats what I was thinking, but can you explain 5x5's? I know its 5 sets, 5 reps. but do you just keep increasing weight up each set, or vice versa? Thanks alot!

ttt anyone give me some more details on 5x5's?
Im getting ready to go workout here in the next hour or so, and would love to start doing this! Thanks!

[paul0101]

I am doing 3 sets of 12-10-8

I would do 4 sets, if you're doing 3 with 12 and 10 reps it cant really be your best. Do 6-8 reps 4 sets, eat good and get lots of protein . I'm forever bulking and works great for me. Have put on 40kg's of bulk in the last 4 years.

[ELmx479]

I was into racing mx for years myself. I just ride for fun now. I wanted to stay at 180-185 while racing and didn't lift heavy for years. I want to gain mass and strength now and found this site, did some research and started Rippetoe's 3 weeks ago while eating around 4000 calories a day. I feel really good already going on my 4th week.

What I do...

day 1
squat 3 X 5
OH Press/Bench press 3 X 5 *alternate each workout
Weighted Chin Ups 3 X 5-8
Weighted Dips 3 X 5-8

day 2
Squat 3 X 5
OH Press/Bench press 3 X 5 *alternate each workout
Deadlift 1 X 5 / Powerclean 5 X 3 * alternate each week
abs 3 sets

day 3
Squat 3 X 5
OH Press/Bench press 3 X 5 *alternate each workout
Weighted Pull Ups wide, overhand grip 3 X 5-8
Weighted Dips 3 X 5-8

[mrelwooddowd]

Thats what we have at our house, thats what my mom buys atleast.
My diet for today was....

2whole eggs, 3/4 cup of whites. 2 pieces of wholgrain bread
Bannana
2 pieces of chicken fillets(its not all natural chicken like i like, but thats all i had) 1cup of steamed greenbeans, 1/2 cup of brown wholegrain rice
Turkey with some mustard
1 Can of tuna with a piece of wholegrain bread
1 natty pb sandwhich
and some granola for my cheat for the week.

Also had a sevring of SizeOn and 2gallons of water. (today was my day off from lifting)

How does that look? Normally Ill eat that minus the pb sandwhich and the granola.

I didn't punch that food in for specifics (and I don't know what size servince you had on everything, obviously), but at-a-glance and based on my generally accurate knowledge of calories-per-serving, it looks like you've got less than 1200 calories there.

That's a bulk? And you have a "cheat" on a bulk?

That's not even enough calories for you to CUT properly.

[jrp859]

Sweet you guys, thanks for all the advice! I just got done working out. I did back and shoulders. I did 4 sets each, 10-8-6-4. Not to sure if thats TOO much or not, but it felt sooo good! I got so pumped up, it was awsome! I ran out of weight on my dead lifts haha. I could only do like 270lbs =[ and that was 7x. Need more plates at my house haha
While i was lifting i was sipping on my SizeOn then when i got done i finished it and had a tuna sandwhich on whole grain bread. In 2hrs or so I will have some chicken and some veggie or brown rice. When I am bulking, i am trying to do it clean so should I avoid pb sandwhiches right before bed? Like have mainly my carbs earlier? Or will that affect my mass? Thanks A Lot. Will post progress pics every few weeks before I lift.

[jrp859]

I didn't punch that food in for specifics (and I don't know what size servince you had on everything, obviously), but at-a-glance and based on my generally accurate knowledge of calories-per-serving, it looks like you've got less than 1200 calories there.

That's a bulk? And you have a "cheat" on a bulk?

That's not even enough calories for you to CUT properly.

Man i was full and stuffed after all of that food lol. Like i have TONS of bad food around my house but only a limited supply of good food =/ Like I have microwaveable chicken, packed with bad trans/polys fat. The tuna i eat have almost 400cals or more in each can. Just dont know all what I can eat.... =/

[mrelwooddowd]

Man i was full and stuffed after all of that food lol. Like i have TONS of bad food around my house but only a limited supply of good food =/ Like I have microwaveable chicken, packed with bad trans/polys fat. The tuna i eat have almost 400cals or more in each can. Just dont know all what I can eat.... =/

Well..the stuff you listed isn't enough for a bulk. You're lucky if you're not losing weight. Don't expect your strength to go up much.

You must be eating HUGE cans of tuna, because a standard can is only like..90 calories in a serving, and less than 200 for the whole thing.

You really gotta track your intake for real..down to the serving, and see where you are. Take a couple days and load up on carbs and such to kick your metabolism back in, and make a good eating plan while you're doing that.

[jrp859]

Well..the stuff you listed isn't enough for a bulk. You're lucky if you're not losing weight. Don't expect your strength to go up much.

You must be eating HUGE cans of tuna, because a standard can is only like..90 calories in a serving, and less than 200 for the whole thing.

You really gotta track your intake for real..down to the serving, and see where you are. Take a couple days and load up on carbs and such to kick your metabolism back in, and make a good eating plan while you're doing that.

Alright thanks. I will. Tomorrow i know my mom is making stuffed shells with sauce n cheese cuz we are having company, so should i go to work on that stuff or what? haha. Taking tomorrow off from lifting, getting back in on Monday. I will track exactly and what my calorie intake is on monday and let you know.

[Painzer]

What Mrelwood said...

You're not eating nearly enough man... and if you're eating 400 calories worth of tuna in one sitting... Damn... you're a bigger man than I am. That's a TON of tuna... that's right around 2 full cans which is like 75 grams of protein...

Other than that man, eat anything with a face. If you are looking to really bulk up, you need the calories.

Here's my diet for a day (something like this)

Low fat granola 1.5 servings 375 cals
Banana nut crisp 1.5 serv 330 cals
1% milk 4 cups 440 cals
Protein shake 2 cups of milk one scoop protein 337 cals
Bean sausage and potato soup 550 cals
Instant oatmeal 3 servings 420 cals
Cookie dough Ice cream 3 servings 450 cals
Albacore Tuna 2.5 servings 175 cals
Whey protein w/ cranberry juice 450 cals
banana 60 cals

In total that's 3587 calories, 83 g of fat, 505 g of carbs, and 209 grams of protein.


My diet varies. Some days it's cleaner than others, most days more meat. But it's always high in calories at least 3000 a day. Starting next Monday I'll be bumping it to 3800-4000 a day. I'll be keeping a journal of my workouts and my diet...

[jrp859]

thanks Painzer! So far today I woke up around 9:30 had 2 glasses of milk, 2 pieces of whole grain toast with 3tsp of natty on one piece, and plain on the other. 2 whole eggs and 6 whites.... Milk = 220 cals Toast = 200 PB = 220 Eggs = 250 so around 900 cals right there.

[Painzer]

Yeah, I try to get in 1000 calories for breakfast... makes the rest of the day much easier. If I only get in 400-500 calories for breakfast the rest of the day is rough.

Pastas and meats are your friend if you wanna put on weight.

And instead of eating one serving of everything, double your serving size. I usually have 3 cups of milk with breakfast, that's 330 calories right there, and 24g of protein.

[jrp859]

Yeah, I try to get in 1000 calories for breakfast... makes the rest of the day much easier. If I only get in 400-500 calories for breakfast the rest of the day is rough.

Pastas and meats are your friend if you wanna put on weight.

And instead of eating one serving of everything, double your serving size. I usually have 3 cups of milk with breakfast, that's 330 calories right there, and 24g of protein.

Alright cool man. My mom is cookin up some stuffed shells with cheese and all that good stuff so ill eat a good amount of that lol. Here are some updated pics after the first week of lifting....

[Painzer]

What are your major lifts at right now? and how old are you?

[jrp859]

i just turned 18.

Well like idk my max on anything... Never maxed out before. I deadlifted 270 7 times, no more weight to add on the bar lol. I can bench 190 x 6. Really dont have alot stats since I just started