[Rockell]

Hey,my third thread in a week or so (apologizes for that)..

But my question is,should i bulk or not?

I'm about 180-181cm on 76 kilos,but i'm not that strong at all,should i start bulking or just training and eating as i am till i get stronger then start bulking?

I've started a new training routine with alot more free weights.

I'm trying to eat every two hours,protein mainly from chicken breast and protein shakes,carbohydrates from oatmeal,rice and nonsugar-added bread,but i dont really count all the things i eat,should i?

The comming 4 months are free so i could really concentrate on training & eating.

Any suggestions ?

Thanks.

[Kaboom]

You will def add strength on a bulk so if thats what youre looking to do then go for it.Whats your build like now?

[ZackKnight]

bulking will add strength and mass

cutting will maintain or lose a lil strength but u'll look really cut.

It all depends on your goals

[Rockell]

My build now,hmm..i've never in my life been overweighted,more underweighted,but i guess i've got some fat on my abs,so i cant see em..(if you were asking for that ofcourse,sorry for missunderstanding otherwise)

I see myself as a really small guy when i'm looking into the mirror and comparing with other people..

I will try take some pictures,but it's really hard to do it myself with a cellphone..but i will as soon as possible.

If there's any questions,please ask and i will answer as soon as possible.

Yeah i want to add overall mass & strenght.

[ZackKnight]

then start bulking.

what's ur height, weight, and age?

[Rockell]

Just turned out 16 a month ago.
76 kilo= 167 lbs

180-181cm = 5'10,9 - 5'11,3

Used a converter.

[ZackKnight]

aight take in about 167 to 175g of protein per lb of bodyweight
about 330 to 500g of carbs, and about 85 to 90g of fat. all per lb of bodyweight. that's a good start for your diet. I'll give you more info later. haha

[ZackKnight]

take 25% of carbs in the morning
20% pre-workout
25% post workout
and 30% spread out for the rest of the day

take in about 6 to 7 meals a day

spread everything out evenly, but do the carbs like I said above.

Complex carbs throughout the day, except for post workout where you need those simple carbs so that you can get that insulin spike you need. Also take in about 50 to 60g of protein post workout. Food is your friend, use protein shakes to add to your intake, but not to replace food.

List of good protein sources-

Lean beef
chicken
turkey
crab
cutlets of any sort
pork is not terrible on a bulk
fish

carbs-
white rice (post workout)
baked potato (post workout)
sweet potatoes
brown rice
whole wheat pasta
whole wheat bread.

get our omega fatty acids from your food and if you need it get some fish oil or flax seed to get those good fats. I prefer fish, but that's just me. If you eat like 6oz of fish a day you don't need the fish oil and can go with the flax. Either way dude.

But that's basically it. If you need a good training split for a beginner you can base it around the 3 power movements of bench, deadlift, and squat.

here's an idea of what it could be for you

day 1- chest/tris/abs
day 2- back/bis/calves
day3- rest
day4- shoulders/traps/abs
day5- legs/ cardio
day6- rest
day7- rest

if you need anything else like some good exercises just let me know man. we're all here to help!

[Rockell]

Cant be that hard,1 kilo of chicken is around 200g of protein and 20g fat,is it ok to get my protein from just one source or?

Carbo's is a little harder,the brown rice or the one with the "shells" on that's still white is so damn dry..

EDIT: Oh, thanks for the info,is it ok to eat every kind of pasta based on wheat flour?

[ZackKnight]

I think so. I don't see a problem with it on a bulk.

[stalion]

its best to get them from a couple different sources your body will get used to after a while you ll find out whats best for your body everybody is different.

[KM]

Protein, carb, fat and calories shouldn't always be the main focus referring to foods. Foods should be generally different within a diet; different vitamins, minerals and antioxidants. For instance, chicken is a relatively good source of the vitamin B complex; B and B12. While other foods may be higher in vitamin A, D, etc.

In addition, adsorption rates vary, so experiment. Post a diet you plan on doing, and we'll critique and further it. Remember, nutrient timing is just as important as quantity. Post times if you can also (relative).