Trying to Bulk.

[ChrisBonam]

Hey guys, thanks for reading this

Until a few months ago I'd been keeping quite a 'slim' look to go with these muscles that I've gained, so I'd been eating 3/4 small portioned meals a day consisting of few carbohydrates(obviously I had to still include them as I'm still growing), a lot of fruit and vegetables, protein e.g. fish, chicken.. and even having pints of DP(Diet Protein) shakes with half fat milk after a workout, yet like I said before this was only since a few months a go until a body builder behind the counter at local gym advised me to start 'bulking up' rather then trying to keep slim as it would help me gain muscle quicker and ever since he said this I've been having larger meals less frequently with more carbohydrates and more red meats rather then white, and having normal protein shakes with milk and yet weight has stayed more or less the same(around the 10.2 stone mark) and its got myself thinking 'is this really working?, am I actually gaining more muscle from this or am I just pointlessly making abdominal muscles harder to see?

So main question is;

Will 'Bulking up' help me gain more muscle, or is it just a waste of time?

[Boss Man]

A lb of muscle burns an extra 45-50 calories, but beyond a certain point, it gets harder to gain lean muscle, because you'll create more caloric excesses, that's why guys over 180lbs in weight, will struggle to be solid and ripped without hormones or Steroids.

Also protein shakes after workouts are fine, but water is better. Milk thickens them up, increases Casein content, calories and Enzyme production as the body will produce Lactase to break down the Galactose part of the Lactose Di-saccharide.

All of which may slow down the absorption.

If Water makes it taste a bit meh, then try experimenting with things like Cinnamon, Vanilla Essence, ground Nutmeg, ground Ginger and Honey to see if that improves things for you.

Also bulking with more calories may help, but it's also about how you train and how you eat. More calories isn't an automatic pathway to gains, it's about more of the right things. Protein and Carbs will help, but if you eat too much of the stuff, you'll have more than is required and a lot of the calories will convert to Fat; the excess decreasing the stronger you get and the more calories you therefore require.

Try this instead.

If you're eating 6 meals a day, increase by 300 calories a day 50 per meal.

Method 1.

Add 5g Protein, 5g Carbs, 1g Fat, (49 calories), per meal.

Method 2.

Add 5g Carbs, 3-4g Fat, (47-56 calories approx), per meal.

Do one of these things, then wait a few weeks or months until nothing else happens, then do one of them again.

Aim for 1.2g Protein per lb, or 1.5 max and if you think you're there using the 1st method once or twice, then switch to the 2nd option with Carbs and Fats in it. If you think your good for Protein now, start with option 2 and continue to increase calories like that, as and when needed.

You'll be around 3,700 - 4,000 a day, in around 12-18 months approx.

Just remember, a big guy eats like that because he has to. A smaller guy doesn't have to, so work up to it, as it's easier to keep some Fat off, without affecting muscle mass when bulking, than it is to get it off and maintain muscle mass when bulked.

Oh and don't become a stress head about the caloric increases. Ballpark increases will do, not precise ones. If you start counting grains of rice with tweezers, seek help immediately

[ChrisBonam]

Ah I see, so rather then trying to 'bulk it up' all at once, I need to gradually build up
Once again Bossman you've helped out another young bodybuilder,

Thanks!

[Boss Man]

Exactly. Eat big when you are big. Eat more when you need it, in the mean time.

[angelicaa]

The most important rule of "Bulking" is lifting heavy weights (first start off as lighter and work your way up) and eating a lot of protein with the just the right amount of carbs.
Your protein intake each day should be around the same weight you are( example if you are 150 pounds, you should eat 150 grams of protein.
here is a website that would really help you out: http://www.fitflex.com/bulkuptips.html" onclick="window.open(this.href);return false;

[Boss Man]

Unfortunately it is in lbs. Sorry les .

If you eat 1g per lb, you'd need 150g if you were 150lbs.

If you eat 1g per kg, then a 150lb person would be 68kg, so they would need 68g of protein. That's only 11.3g Protein per meal, which is roughly 1/3 of a Chicken Breast.

What you propose might be alright to sustain Essential Amino Acid intake per day, but for building muscle, not adequate enough even for females, in the long-term.

[Boss Man]

Fair enough.