Straight forward and simple question - how many calories and what kind of macro split do people recommend for bulking?

Also, do people prefer the multiple small meals approach or just three or four larger feeds?

Dtlv74 wrote:Straight forward and simple question - how many calories and what kind of macro split do people recommend for bulking?

Also, do people prefer the multiple small meals approach or just three or four larger feeds?

KISS - 16-20 for Bulking

12-15 for Cutting

Cals/LB that is

And work forward or backwards - seems to always deliver - the rest is then working on macros

Interesting obs whilst I am here and you reminded me - I took 10ml of of Hemp Seed Oil and one Geranium cap and been doing this a few times now and my temp shoots up for like 1 hour - there is def something in that mix.

If anyone else has both - give it a go.

4 meals for bulking

no macros on bulking just 70% clean food 30% junk

you probably want to have a fast metabolism to use my approach though

Dave Tate made a good point in an article recently saying that if you want to bulk (and don't care about body composition), then apart from the obvious of eating as much as you can at each meal... and then stuffing more into you, to actually only eat 3 times a day. That will slow your metabolism and cause more weight gain.

If you go down the route of more meals, then the meals need to have less fibre, proportionally, so that in 2hrs time you are not still "full". Obvious one is white rice instead of brown rice.

My first suggestion would be to do one week of consuming 50ml of good oils (rotating between evoo, hemp, avocado, coconut etc) at each meal. Making sure you do consume that much at every feeding.

Measure out 50ml too cos it's more than you'd think.

My"treats" as it were are dried natural organic apricots (no sulphur of course) with some macadamia nuts. Lots of cals in those two foods right there. Same with most dried fruit, such as dates. Lots of sugar too, but at least it's natural and not partnered with bad fats & other nasties that are in processed foods/sweets etc.

EDIT: before posting I've seen Craig's response. Yeah, that's one way to do it. If like me you eat 5-6 times a day (feedings and not sit down meals) then 3-4 meals is prob the way to go. But you have to eat shit loads. I guess it all depends on what you currently do and your own body. If you only eat 3-4 times, then maybe 5-6 meals would be better?? I guess experimenting is worthwhile.

health4ni wrote:
My"treats" as it were are dried natural organic apricots (no sulphur of course) with some macadamia nuts. Lots of cals in those two foods right there. Same with most dried fruit, such as dates. Lots of sugar too, but at least it's natural and not partnered with bad fats & other nasties that are in processed foods/sweets etc.

oh scott - you little cheat! that a treat?! man wheres the double whopper and doner kebab!!! thats a treat !!

I've told you and others before, I genuinely do not find those foods appealing. Honest. I never really have... maybe after a heavy sesh in my late teens / early 20s at Uni, but even then I'd prefer and go for a chicken shish kebab.

I had some very naughty ice cream the other day; Poo Bear. Made in NI. Soooo good. The best ice cream in the world for me.

health4ni wrote:I've told you and others before, I genuinely do not find those foods appealing. Honest. I never really have... maybe after a heavy sesh in my late teens / early 20s at Uni, but even then I'd prefer and go for a chicken shish kebab.

I had some very naughty ice cream the other day; Poo Bear. Made in NI. Soooo good. The best ice cream in the world for me.

I'm the same mate. Just cannot stomach the thought of greasy fast-food and processed junk. Good quality "junk" is a different thing altogether mind you.

ollie wrote:

health4ni wrote:I've told you and others before, I genuinely do not find those foods appealing. Honest. I never really have... maybe after a heavy sesh in my late teens / early 20s at Uni, but even then I'd prefer and go for a chicken shish kebab.

I had some very naughty ice cream the other day; Poo Bear. Made in NI. Soooo good. The best ice cream in the world for me.

I'm the same mate. Just cannot stomach the thought of greasy fast-food and processed junk. Good quality "junk" is a different thing altogether mind you.

pansies! where are the men on this forum gone!!!

This is more for H4N

But I can bulk all i want but I think I have a natural maximum weight after which all my gains are fat

Am I talking out my arse ??

Gym-pig wrote:This is more for H4N

But I can bulk all i want but I think I have a natural maximum weight after which all my gains are fat

Am I talking out my arse ??

No - you just need a few shots of Scherings Finest!

kp1512 wrote:

Gym-pig wrote:This is more for H4N

But I can bulk all i want but I think I have a natural maximum weight after which all my gains are fat

Am I talking out my arse ??

No - you just need a few shots of Scherings Finest!

Not for me but Ill see how the old man and his homo erotic training journal get on

No toilet hiding here

Gym-pig wrote:

kp1512 wrote:

Gym-pig wrote:This is more for H4N

But I can bulk all i want but I think I have a natural maximum weight after which all my gains are fat

Am I talking out my arse ??

No - you just need a few shots of Scherings Finest!

Not for me but Ill see how the old man and his homo erotic training journal get on

No toilet hiding here

LOL - ill defend him on that - better noone knows then everyone......im sure youd agree from a work perspective

Gym-pig wrote:This is more for H4N

But I can bulk all i want but I think I have a natural maximum weight after which all my gains are fat

Am I talking out my arse ??

From what I recall you're a big fella. You may have neared (not reached of course) your body's "happy" size to remain at. As an example, if you were 15% body fat and reduced it to 10% whilst maintaining the same weight, then you'd've added muscle. I believe that could happen. If you mean adding like 1,2 or 3+ stone to an already larger frame, then it probably means going to an extreme level (like a powerlifter) in order to gain size. Size will likely be as much fat as it is muscle.

That's why I think body comp is so important to know about.

There are many factors and if you were a client of mine I reckon it would take us some experimenting to get it right.

I find it hard to get bigger too and I should know what I'm doing! lol

http://www.weightrainer.net/potential.html" onclick="window.open(this.href);return false;

This article contains a lot I agree with and why after a certain point I think bulking is pointless

H4N - cheers pal , totally agree



PS I will defend any man who hides in toilets ...priest..hairdresser ...air steward ...Harry Hill lookalike

health4ni wrote:

Gym-pig wrote:This is more for H4N

But I can bulk all i want but I think I have a natural maximum weight after which all my gains are fat

Am I talking out my arse ??

From what I recall you're a big fella. You may have neared (not reached of course) your body's "happy" size to remain at. As an example, if you were 15% body fat and reduced it to 10% whilst maintaining the same weight, then you'd've added muscle. I believe that could happen. If you mean adding like 1,2 or 3+ stone to an already larger frame, then it probably means going to an extreme level (like a powerlifter) in order to gain size. Size will likely be as much fat as it is muscle.

That's why I think body comp is so important to know about.

There are many factors and if you were a client of mine I reckon it would take us some experimenting to get it right.

I find it hard to get bigger too and I should know what I'm doing! lol

but Scott - here is where I reckon you screw up - you dont shock the body enough to force it to put on weight. I would doubt you really are near your potential mate.....i think you just need to eat more and be sporadic in training

Gym-pig wrote:http://www.weightrainer.net/potential.html" onclick="window.open(this.href);return false;

This article contains a lot I agree with and why after a certain point I think bulking is pointless



PS I will defend any man who hides in toilets ...priest..hairdresser ...air steward ...Harry Hill lookalike

are you saying Simon is batting for both sides!

He likes front bottoms but then he also likes rear bottoms but which is best - theres only one way to find out

FFFFFFFFFFFIGHT !!!!!!!!!!!!!!

God dammit, this was supposed to be a thread about 'Bulking' not 'Bumming'

ollie wrote:

health4ni wrote:I've told you and others before, I genuinely do not find those foods appealing. Honest. I never really have... maybe after a heavy sesh in my late teens / early 20s at Uni, but even then I'd prefer and go for a chicken shish kebab.

I had some very naughty ice cream the other day; Poo Bear. Made in NI. Soooo good. The best ice cream in the world for me.

I'm the same mate. Just cannot stomach the thought of greasy fast-food and processed junk. Good quality "junk" is a different thing altogether mind you.

Ditto.

Dtlv74 wrote:God dammit, this was supposed to be a thread about 'Bulking' not 'Bumming'

LOOOOOOOOOL

Bulking for the sake of pure muscle gain needs pre bed feeding and immediate upon waking feeding. So I think you need to look at 4-5 meals, plus 2-3 shakes per day.

I'd also advise on keeping protein on the high side with fats and carbs equal.

In terms of GP's question, is there a maximum drug free lean weight, then I'd say that there is and 2 years agao before injuries and illness 16 stone was mine. Over that I was just gaining fat. I'm now 15 stone and doing cardio every day and eating cleaner than I have in years, so when I get to 16 stone, I hope to have bodyfat levels of circa 10%. Genetically, I don't think I can sit below 10% easily unlike Scott.

I think anyone can sit <10%, it's just down to how clean your diet is and your macro split. Agree that not many could hold Scott's condition though.

ollie wrote:I think anyone can sit <10%, it's just down to how clean your diet is and your macro split. Agree that not many could hold Scott's condition though.

im sure they could mate - just look at how clean he eats and how meticulous he is.....hence the results.

ollie wrote:I think anyone can sit <10%, it's just down to how clean your diet is and your macro split. Agree that not many could hold Scott's condition though.

It's more difficult the older you are and I like a beer, so I don't think that I can go sub 10 without giving up those things that make life fun!