HELP WITH BULKING

[plug_678]

Hey,

I am currently 6"6 and 85kg basically quite tall and thin. I need some advice on bulking up, I train pretty hard in the gym, but find it hard to put on size. I am getting quite toned, but would like to put on some actual size and bulk. Any advice in terms of diet and calorie intake would be great.



Cheers,

Rob

[plug_678]

On an average day I try to eat something along these lines:

Breakfast: porridge with toast

Snack: protein bar and fruit

Lunch: wholemeal bagel with chicken breast and pint of milk

Snack (pre workout): toast and fruit

Dinner: (varies each day) spaghetti bolonaise, potato bake, chicken breast n veg, chilli.

Varies from day to day, but I'm definitely not getting bigger as quickly as I'd like...

[scottgaran]

In looking at your diet, it seems like there are too few calories. I have you at about 190 lbs, so you can really eat much more. It seems like you are trying to eat too "clean." If you are bulking, you should probably add in more red meat. It has fat, but remember to add mass you have to have an excess of calories. Try adding red meat into your diet like 90% lean beef and see if it helps. Good luck.
Scott

[Boss Man]

Alternatively, if you don't want too much Red Meat, try Soybeans, or Turkey, or things like Chicken with Oils on it. Mushrooms will work, with some Oil based Fat, but remember to factor in the Carbs into your daily carb amounts, as Mushrooms have some.

[plug_678]

Yeah I have been trying to add more carbs in, all wholemeal stuff. Also been looking at getting some weight gainer shakes to add some calories daily..

[T.P.W.]

If you're trying to gain then you're going to need a good source of protein per meal & snack.

I have a couple of shakes a day, around 22g of protein per hit. One with breakfast and another in the afternoon alongside a snack, usually fruit like an apple. Small amount of simple carbs from the fruit to help the protein get into your muscles.

I will strongly advocate that protein shakes ARE NOT a replacement for protein from foods, merely an aid to boost your overall protein intake in a day. So make sure you're getting your main sources of protein at meals from chicken, turkey, fish, lean beef etc. like the guys above advise and supplementing this with protein shakes.

Black beans are a good source of protein as, but you have to soak them overnight which I always forget to do so I rarely have them If you do remember blast them in a pan with a little olive oil for a few mins and add to whatever you're cooking

[T.P.W.]

Oh, and don't forget the veggies!