[CfStrongman08]

Can someone give me a bulking cycle plz?

[cook82]

sit down at the kitchen table and draw up a nutrition plan. If you are taking in 2500 calories and not gaining, eat 500 more. Start by examining your protein intake. You will need 1 to 1.5 grams per pound of lean bodyweight, spread throughout the day over as many meals as possible. Count 4 calories for every gram of protein. You will need 1.8 to 2.3 grams of Carbohydrates per pound. Count 4 calories per gram there as well and 15 percent of your diet should consist of clean fats (olive oil, flaxseed oil, ...) at 9 calories per gram. That should give you an approximate idea of what you are ingesting.

It's always a good idea to prepare to eat on the road. Even if you lead a very sedentary life, time may come that you are unexpectedly called away and forget all about your meal. Learn to love previously prepared meals. Sandwiches made with bread that is high in complex carbs and stacked top to bottom with protein rich foods (meat, chicken, eggs, cheese, ...) may be lifesavers in these cases. If your family eats three times a day, eat with them. Set schedules for eating cause less missing of meals. Then try to get in 2-4 more meals on your own.

[cook82]

Oh shit you asked for a cycle huh? not how to bulk.... wow that was a waste of time...hahaha

Dude bulk until you hit the desired amount of muscle gained. You can determine this buy buying a device that measures your BF%.Then once you know your body fat in pounds you can deduct that from your total weight. This will give you your total lean body mass. Once you get to the desired lean body mass then you can start cutting. I would recommend bulking in the winter times not the summer. I mean you don't want to have excess fat when most of your time outside is spent without a shirt on.

What i usually do is bulk during the fall/winter. Cut during spring and just maintain during summer.

Hope this helps....

[CfStrongman08]

Heres basicly my daily eating routine.

Breakfast- 1 cup whole grain cerial, 1 cup 1/2% milk, and 2 pices whole grain toast w/ low fat butter

Snack- 2 hand full of broccoli or peppers, 1 peanutbutter sandwitch.

Lunch- orange, apple, 2 handfull of some veggie, 2 peanutbutter sandwitches, and rice cake

Pre workout meal- 2 scoops 100% whey

Post workout- 2 scoops 100% whey, 1 cup white rice

Dinner- chicken breast, or eggs, or steak, or fish, 1 cup white rice, some veggies

Before bed meal- 1 cup cottage cheese

How does this look to you guys?

[CfStrongman08]

Originally Posted by cook82

Oh shit you asked for a cycle huh? not how to bulk.... wow that was a waste of time...hahaha

Dude bulk until you hit the desired amount of muscle gained. You can determine this buy buying a device that measures your BF%.Then once you know your body fat in pounds you can deduct that from your total weight. This will give you your total lean body mass. Once you get to the desired lean body mass then you can start cutting. I would recommend bulking in the winter times not the summer. I mean you don't want to have excess fat when most of your time outside is spent without a shirt on.

What i usually do is bulk during the fall/winter. Cut during spring and just maintain during summer.

Hope this helps....

Im not that big now though do you still suggest this?

your diet needs a little work.

you need to have some egg whites in the morning, 6 is good amount.

second, just because your bulking don't mistake that for eating to much fat. peanut butter is okay, but i see your eating it 3 times a day...that seems a bit excessive to me. and 2 peanutbutter sandwiches at one sitting is alot of fat for one meal.

third...you don't need 2 scoops of ON whey before and after. you can take 1 scoop 90 minutes before...and 2 scoops after.

thats my 2 cents...there is prob more that other guys will pick up on...hope it helps bro

[Thomas_Rivera]

Time for the smack down. First, can you count the calories, grams of protein, fat and carbs you are taking in a day?

Heres basicly my daily eating routine.

Breakfast- 1 cup whole grain cerial, 1 cup 1/2% milk, and 2 pices whole grain toast w/ low fat butter
You need a source of protein here. 6 egg whites like Justlift said, you can also eat 1 or 2 yolks here. If you eat six eggs with two yolks that comes out to 24 grams of protein just from the eggs.

Snack- 2 hand full of broccoli or peppers, 1 peanutbutter sandwitch.
This is fine but you might want to add a slice of turkey here or some lean protein source to up the protein a bit.

Lunch- orange, apple, 2 handfull of some veggie, 2 peanutbutter sandwitches, and rice cake
Too, too, too many carbs here. You also shouldn't be eating peanutbutter again. You should limit yourself to one serving of peanut butter a day. Too much fat like Justlift said. 4 slices of bread have alot of carbs, rice cake has about 7 or 8 depending on what type, an apple has 17. Count out the carbs in all this then write them down (I don't know the carbs in the bread you eat so I can't).

Pre workout meal- 2 scoops 100% whey
You probably only need one serving. Move some of the carbs from your previous meal to this one.

Post workout- 2 scoops 100% whey, 1 cup white rice
Alright

Dinner- chicken breast, or eggs, or steak, or fish, 1 cup white rice, some veggies
Brown rice instead of white rice. Besides that everything else is stellar.

Before bed meal- 1 cup cottage cheese

[mindstar]

you need to read about diet. Every meal should have some protein in it. Figure out your caloric needs by doing your BMR and then look at bulking ratios for macronutrients. After that, draw up a diet and plug it in to FitDay - Free Weight Loss and Diet Journal to see how it stacks up.

That is the easy part. Sticking to the plan and eating is the hard part. I hate food when I'm clean bulking.

[CfStrongman08]

Thanks guys this helps alot i really was kinda shooting blind here lol

[AmericanPowerHouse]

I hear the rule is at least 1.5grams of protein per pound of body weight daily. I consume 2 grams myself though. It's ok to eat fast burning carbs first thing in the morning this will help restore your depleted glycogin levels that dropped while you were sleeping. A bagel is a good choice here...look on the label for the protien content. It can add as much as 15grams of protein to go with those eggs your gonna start eating!

2 grams is a little excessive. you will only excrete it

[cook82]

i agree 2 grams is a waste