How long till I see gains brehs?

[BaldingSoHard]

As far as food/dieting goes - Shoot me your current height & weight (estimate the body fat% too) & I'll knock you up a rought draft of how many Kcals you should be ingesting & the macro composition you should adhere to.

My nikka can you do me (no homo)?

I'm 5'10" 177, 16% bf (estimate). I wanna be around 185, 12%.

 

[Exiled Martian]

My nikka can you do me (no homo)?

I'm 5'10" 177, 16% bf (estimate). I wanna be around 185, 12%.

^^^ ......

Ayte I'll give you some rough macro numbers to work with, the onus is on you to pick a decent lifting program (go full body as opposed to Splits if you novice/early intermediate level that is) to make that ~7-10lbs gain


My advice : I say bulk to 190'-195'ish then cut back some weight to look a good solid 185 . So basically gain 14lbs (177----->191) , a decent rate of weight gain suggested by guys who know their diet shyte is roughly ~1/1.5bs per week. Any faster and apparently you doing more harm than good i.e.. fat is gained at a more exponential rate than muscle per se (I don't know how true is, seems to vary for different body types). With that in mind, lets simplify this & aim for a 14-16 week window in which to bulk up in towards intended weight.

Anyway based on your stats here's what the maths derives as far as food/Macro tips & trick go, you don't have to agree but this pretty much works for everyone and anyone without making it too complicated;

• Body weight – 177 (80kg'ish)
  
  
• Height - 178 cm (5 foot 10 inches)
  
  
• Kcals Required to Bulk : ~3500-3800Kcals ( using the 40/40/20% macro split - start at 3200 & up it by 200KCals up to 3800Kcals & monitor gains every week)

• Cardinal sin- Do not jump on the scale every day or very hour.... use the scale ONCE a week same time all the time e.g if you do Monday mornings , then every Monday morning at that same time it is for the duration of your bulk. Sometimes scales lie/chat shyt use a mirror to aid you when this happens, if you like what you see keep going.

Daily caloric intake required (with exercise regime)

On Training Days try and EAT More Carbs & Minimal FAT & on Rest days switch it around if you can less carbs more fats etc, Protein remains static

• 
  
• 3200Kcals (divide these calories as per below)
  
  ·Protein – Eat 300 gram protein ( which is roughly ~ 1200 Kcals)
  
  ·Fat - Eat 75 grams ( ~640Kcals)
  
  ·Carbohydrates – Eat 340 grams ( ~ 1360Kcals)
  
  ·The above total amounts to 3200Kcals (Essentially count Macro i.e. grams as opposed ot KCals..using apps such as myfitness pal)
  
  To reiterate points made, just aim for a steady slow bulk at a rate of 1/1.5lb per week...this should enable you to gain 14 pounds in 11-14 weeks’ time.
  
  Now that calories and macros established, devise a pattern to eat these foods i.e. break down your total calorie intake across 2-4 main meals
  
  For a decent Clean Bulk try & incorporate the following foods as part of your ‘DAILY MAIN’ shopping cart at the supermarkets;
  
  ·Proteins – Chicken, Lamb, Beef, Fish (Salmon & Tuna etc) Eggs , cottage cheese.
  
  ·Fat – Salmon, Oily Fish (sardines & mackerel), Cashews, Peanuts almonds. Avocado.
  
  ·Carbs – white/brown rice, pasta, OATS, flapjacks, bread (whole meal).
  
  ·Veggies – mixed lead salad & carrots/broccoli etc. Eat Veggies in abundance with each meal (around 60-80 grams worth) as they are very filling for their calorie content & tend to satiate hunger, especially when on a diet when yo start your CUT down the line.
  
  The above is rough draft of what I do when I BULK or CUT......but you get the idea & yea try & spread your kcals (3-4 meals) eat the bulk of your Kcals preferably post lifting.

• Remember you will need to adjust for your Kcals/Macro above as you get bigger, Like I said measure/keep track every fortnight upon using... body fat calipers , mirror & scale etc

Goodluck fellow Gym breh..... Go make some gainzzzz & report back accordingly

 

[ReadOneBookAWeek]

you still getting it in?

 

[MikelArteta]

yeah man still going ot a personal trainer (a breh on here) twice a week

i already notice me gettng stronger

 

[ReadOneBookAWeek]

thats wassup bro stay grinding

 

[BaldingSoHard]

^^^ ......

Ayte I'll give you some rough macro numbers to work with, the onus is on you to pick a decent lifting program (go full body as opposed to Splits if you novice/early intermediate level that is) to make that ~7-10lbs gain


My advice : I say bulk to 190'-195'ish then cut back some weight to look a good solid 185 . So basically gain 14lbs (177----->191) , a decent rate of weight gain suggested by guys who know their diet shyte is roughly ~1/1.5bs per week. Any faster and apparently you doing more harm than good i.e.. fat is gained at a more exponential rate than muscle per se (I don't know how true is, seems to vary for different body types). With that in mind, lets simplify this & aim for a 14-16 week window in which to bulk up in towards intended weight.

Anyway based on your stats here's what the maths derives as far as food/Macro tips & trick go, you don't have to agree but this pretty much works for everyone and anyone without making it too complicated;

• Body weight – 177 (80kg'ish)
  
  
• Height - 178 cm (5 foot 10 inches)
  
  
• Kcals Required to Bulk : ~3500-3800Kcals ( using the 40/40/20% macro split - start at 3200 & up it by 200KCals up to 3800Kcals & monitor gains every week)

• Cardinal sin- Do not jump on the scale every day or very hour.... use the scale ONCE a week same time all the time e.g if you do Monday mornings , then every Monday morning at that same time it is for the duration of your bulk. Sometimes scales lie/chat shyt use a mirror to aid you when this happens, if you like what you see keep going.

Daily caloric intake required (with exercise regime)

On Training Days try and EAT More Carbs & Minimal FAT & on Rest days switch it around if you can less carbs more fats etc, Protein remains static

• 
  
• 3200Kcals (divide these calories as per below)
  
  ·Protein – Eat 300 gram protein ( which is roughly ~ 1200 Kcals)
  
  ·Fat - Eat 75 grams ( ~640Kcals)
  
  ·Carbohydrates – Eat 340 grams ( ~ 1360Kcals)
  
  ·The above total amounts to 3200Kcals (Essentially count Macro i.e. grams as opposed ot KCals..using apps such as myfitness pal)
  
  To reiterate points made, just aim for a steady slow bulk at a rate of 1/1.5lb per week...this should enable you to gain 14 pounds in 11-14 weeks’ time.
  
  Now that calories and macros established, devise a pattern to eat these foods i.e. break down your total calorie intake across 2-4 main meals
  
  For a decent Clean Bulk try & incorporate the following foods as part of your ‘DAILY MAIN’ shopping cart at the supermarkets;
  
  ·Proteins – Chicken, Lamb, Beef, Fish (Salmon & Tuna etc) Eggs , cottage cheese.
  
  ·Fat – Salmon, Oily Fish (sardines & mackerel), Cashews, Peanuts almonds. Avocado.
  
  ·Carbs – white/brown rice, pasta, OATS, flapjacks, bread (whole meal).
  
  ·Veggies – mixed lead salad & carrots/broccoli etc. Eat Veggies in abundance with each meal (around 60-80 grams worth) as they are very filling for their calorie content & tend to satiate hunger, especially when on a diet when yo start your CUT down the line.
  
  The above is rough draft of what I do when I BULK or CUT......but you get the idea & yea try & spread your kcals (3-4 meals) eat the bulk of your Kcals preferably post lifting.

• Remember you will need to adjust for your Kcals/Macro above as you get bigger, Like I said measure/keep track every fortnight upon using... body fat calipers , mirror & scale etc

Goodluck fellow Gym breh..... Go make some gainzzzz & report back accordingly

Good lookin' out breh. So can I basically eat... anything / everything or are there certain types of carbs I should be getting or avoiding? For example, I like pasta, but not sweet potatoes so much. Does it matter or just eat eat eat?

 

[Remote]

The coli posting so much in this thread tho

 

[KOOL-AID]

@Emperor_ReinScarf

When I first started it was hard to eat enough calories during the day because I would feel full. Don't disregard the tip on making protein shakes....you can put oatmeal and almonds in them and it will make reaching your calories goals each day a lot easier.

how did u overcome the "full" affect cuz its kinda been a hindrance in my bulking.

 

[dc007]

how did u overcome the "full" affect cuz its kinda been a hindrance in my bulking.

Liquid calories via smoothies. I would drink about 1000 calories a day when I first started in smoothies. Also spreading your meals out throughout the day.....eating nuts throughout the day. I couldn't eat just 3 times a day bulking you have to consume too many calories.

 

[KOOL-AID]

Liquid calories via smoothies. I would drink about 1000 calories a day when I first started in smoothies. Also spreading your meals out throughout the day.....eating nuts throughout the day. I couldn't eat just 3 times a day bulking you have to consume too many calories.

i see, any smoothie/shake recipes you wld recommend... i know there's a muscle milk and whipped cream one, but that's about it.

 

[Hybrinetics]

When I first started bulking and had a hard time getting calories in id make my own weightgainer. blended up 16oz whole milk, 2tbs natty peanut butter, 1 cup of oats, 1 scoop of protein powder, 1 banana and 2 to 3 scoops of ice cream. It'd be around 1,300 calories'


After a few months it'll be easy to down all your calories in whole food. I dont even use protein powder anymore

 

[Exiled Martian]

Good lookin' out breh. So can I basically eat... anything / everything or are there certain types of carbs I should be getting or avoiding? For example, I like pasta, but not sweet potatoes so much. Does it matter or just eat eat eat?

Yea no worries bruv, to answer your question if you running a decent lifting program you can pretty much get away with first degree gluttony as far as food goes, just make sure you hitting the weights room hard. I don't want to confuse you with the whole complex carbs vs simple carbs types as its too long & pointless for us recreational type lifters. Eat what you want really, best thing I can suggest is the IIFYM (If it fits your macro) philosophy, thats what I use when I'm tracking/ counting Kcals & macros. After running a few cycles of bulking & cutting you very good at gauging your food from merely just eye balling the portions.

 

[dc007]

i see, any smoothie/shake recipes you wld recommend... i know there's a muscle milk and whipped cream one, but that's about it.

I just use almond milk, 24 almonds per shake, a table spoon or 2 of peanut butter, oatmeal, and protein powder. I increase or decrease the almonds based on how many calories I want in the shake.

 

[BaldingSoHard]

Yea no worries bruv, to answer your question if you running a decent lifting program you can pretty much get away with first degree gluttony as far as food goes, just make sure you hitting the weights room hard. I don't want to confuse you with the whole complex carbs vs simple carbs types as its too long & pointless for us recreational type lifters. Eat what you want really, best thing I can suggest is the IIFYM (If it fits your macro) philosophy, thats what I use when I'm tracking/ counting Kcals & macros. After running a few cycles of bulking & cutting you very good at gauging your food from merely just eye balling the portions.

Thanks for the info. Good lookin out.

 

[BaldingSoHard]

how did u overcome the "full" affect cuz its kinda been a hindrance in my bulking.

Lift more, harder. I've found that, after a while maybe a few weeks, I can't ever really feel "full" for long. I'm always hungry. Kinda sucks.