im stuck at 179 for the last 2month..just getting cut
no matter what i try i can never bulk up fml..
- Thread starter Malcolmxxx_23
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im stuck at 179 for the last 2month..just getting cut
im stuck at 179 for the last 2month..just getting cut
post your diet....cut back on the cardio if you are doing a lot
I was od'ing on cardio and lost some bodysize...now I want to go back up Im pretty much stuck at this weight unlike before....Im upping my cals to 3- 4k now
i dont eat as much, maybe 2 meals and heavily rely on the shake(twice a day)
i stay far away from junk,(coke sugar etc)
i stay far away from junk,(coke sugar etc)
The hardest part of bulking up is eating enough. You're job is to eat, just like a cow grazes all damn day. You need to take in at least 5000 calories, but at the same time get all those calories with out getting excessive fat and cholesterol. Shakes can't be your meal. Think of a shake as a pre lunch or pre dinner, or post dinner. Poultry is your main source of protein because its easily metabolized in the body compared to red meat. For example 20 grams in chicken will result in 17 grams being used in the body and that other 3 going to waste. In red meat like steak that 30 grams of protein turns into 12 because its harder to break down and be put to use. Fish, Chicken and Turkey are cheaper and better. Potatoes are cheap and a blessing, cause you can put the cheese and bacon on there and not have to worry too much!
When you're lifting, you need to lift heavy, i mean 5x5s with 85% of your max. YOU WILL NEED A SPOTTER on push days. 5x5 work outs take longer because you rest at least a full minute and 20 seconds between sets. But to gain mass you gotta move a lot of mass. Your body will adapt and adjust to having a heavy load on it all the time by bulking you up. Still do your cardio, it will help your endurance, Cardio isnt for losing weight, Aerobics is. Cardio is designed to enable your heart and lungs to be stronger so you can get stronger and do the exercises needed to drop weight more efficiently. With 5x5s youll get your heart rate up so high youll feel like youre doing cardio so you wont be doing to much extra just lift heavy and often. try a 5 day lifting routine monday: chest and bis and a shoulder exercise Tuesday: Back and tris and another shoulder exercise. Wednesday all leg day. Thursday is the same as monday, friday is the same as tuesday, saturday and sunday jog a mile and go to a buffet
When you're lifting, you need to lift heavy, i mean 5x5s with 85% of your max. YOU WILL NEED A SPOTTER on push days. 5x5 work outs take longer because you rest at least a full minute and 20 seconds between sets. But to gain mass you gotta move a lot of mass. Your body will adapt and adjust to having a heavy load on it all the time by bulking you up. Still do your cardio, it will help your endurance, Cardio isnt for losing weight, Aerobics is. Cardio is designed to enable your heart and lungs to be stronger so you can get stronger and do the exercises needed to drop weight more efficiently. With 5x5s youll get your heart rate up so high youll feel like youre doing cardio so you wont be doing to much extra just lift heavy and often. try a 5 day lifting routine monday: chest and bis and a shoulder exercise Tuesday: Back and tris and another shoulder exercise. Wednesday all leg day. Thursday is the same as monday, friday is the same as tuesday, saturday and sunday jog a mile and go to a buffet
Its definitly harder than it sounds, I ate a HUGE bowl of pasta 4 times a day, with a chicken breast with each bowl. and gains stoped around 195, i did crack 200 but that took forever. I also felt like I was getting fat and not as muscular as I wanted.
props breh...you got me to stop watching porn and now this...
5000 calories?
Yes 5000 calories. And that's the hardest part, lifting and all that is easy. I was 180 until my sophomore year of college back in 2005. Last year i peaked at 234 with 15% body fat now im at 217 and 13% body fat, im 6'3. Genetics also play a big role and taking supplements break those genetic shackles. BUT EAT EAT EAT and EAT GOOD, you need complex cabs, no more white rice and white bread and enriched flour, whole grain whole wheat pasta, brown or wild or jasmin rice or something. those calories have to be good calories and its going to be HARD, and you MUST have a cheat day. Buffets man, they are a blessing when you are bulking.
I think 5000 is a little excessive
I would say
- try and get 1.5-2g of protein per lb body weight- so you weigh 178, you should be looking to eat about 260-360g of protein a day. Thats about 2-3lb of lean meat + a shake + whatever you get from other shyt
- do 1 big shake a day- like 3 scoops- and replace the other shake w/an actual meal
- eat a lot of healthy carbs... brown rice, veggies
- don't be afraid to indulge a little... once you get what you need you can def have what you want
You don't wanna get FAT... just bigger... so def eat more, but make sure your lifts are going up with your weight (!!!!!) and you are putting on MUSCLE, not FAT. Its easy to get fat
I would say
- try and get 1.5-2g of protein per lb body weight- so you weigh 178, you should be looking to eat about 260-360g of protein a day. Thats about 2-3lb of lean meat + a shake + whatever you get from other shyt
- do 1 big shake a day- like 3 scoops- and replace the other shake w/an actual meal
- eat a lot of healthy carbs... brown rice, veggies
- don't be afraid to indulge a little... once you get what you need you can def have what you want
You don't wanna get FAT... just bigger... so def eat more, but make sure your lifts are going up with your weight (!!!!!) and you are putting on MUSCLE, not FAT. Its easy to get fat
Its hard for me to bulk because I hate eating....that shyt is like a chore 
I get too stiff and feel lethargic whenever I bulk up.
I dropped 15lbs since January...
I dropped 15lbs since January...
Spliff
Godzilla got busy.
Eat more, watch scale. Not going up? Eat more.
I know, I know. Novel approach, right? But hey, your not eating as much as you think you are. Otherwise we wouldn't be having this conversation
Some general tips to help increase hunger:
If you eatin veges or high fiber foods, lessen em.
If you're eating in a condensed time window, spread out your food.
Liquid calories (blends, etc) are prolly the easiest way to up calories with minimal hunger blunting.
Please point me in the direction where you read/heard this.
Red meat 40% digestibility?
Hell, even 85% for chicken is
I know, I know. Novel approach, right? But hey, your not eating as much as you think you are. Otherwise we wouldn't be having this conversation
Some general tips to help increase hunger:
If you eatin veges or high fiber foods, lessen em.
If you're eating in a condensed time window, spread out your food.
Liquid calories (blends, etc) are prolly the easiest way to up calories with minimal hunger blunting.
Please point me in the direction where you read/heard this.
Red meat 40% digestibility?
Hell, even 85% for chicken is
infamous212
Pro
Whenever i bulk i gain to much fat in my gut and it makes me cut too early. i gotta stop caring bout that shyt