Topic: Putting on weight/muscle

[La Vecchia Magpie]

There's a lot to read through this thread and I plan on catching up on it later, so sorry if it's already been asked - but what is the reccomended daily calories intake for someone looking to 'bulk up' ?

[mbyx6cg2]

There's a lot to read through this thread and I plan on catching up on it later, so sorry if it's already been asked - but what is the reccomended daily calories intake for someone looking to 'bulk up' ?

3000+ calories is what I aim for

[Sim6]

There's a lot to read through this thread and I plan on catching up on it later, so sorry if it's already been asked - but what is the reccomended daily calories intake for someone looking to 'bulk up' ?

Everyone is different, don't look at the old everyone has 2500 calories a day shit. Find out what your maintenance level is and then add =500 cals.

[PhiLFC#1]

I was pretty good before but I've turned into a health nut lately and hitting the gym like a freak. Been reading too many books on it.

I want to get upto 12 stone at 5ft 6 by next year, hovering around 11 now, not much body fat. Pretty sure I'll do it if I carry on like this

It really does change your life when you start going the gym though, I used to be about 8 and a half stone less than 3 years ago and stuffed myself with sweets and booze, now I have a healthy diet, gym every day and alcohol at a minimum, seriously considering taking it out completely. Best thing I ever did

[buzzing]

I can get my calories but theyre "bad" and i dont do enough exercise on a continuous basis. I want to bulk up and also lose belly fat. Just too lazy

[La Vecchia Magpie]

Are "bad" calories to be avoided at all costs? I remember a debate on here not so long ago with one fella saying junk food is fine for putting on bulk, and another saying to avoid like the plague.

[Marty 85]

It depends on each individual person and their body type. Why not spend a couple of quid a buy a bulking supplement that will add to your calorie intake if you have difficult eating lots of clean foods.

[La Vecchia Magpie]

can you reccomend any mate?

[Johnnyboy1973]

This was recommended earlier in the thread,

http://www.supplementcentre.com/ProductPage/12314/6.8kg-Matrix-Lean-Mass-XT.asp

[Marty 85]

That's a cracking deal too!

[ThepepeReina]

And its absolutely gorgeous aswell. Dont go with the recommended 2 a day, just have 1 shake after the workout or before bed on rest days, and it will last months.

[ThepepeReina]

Are "bad" calories to be avoided at all costs? I remember a debate on here not so long ago with one fella saying junk food is fine for putting on bulk, and another saying to avoid like the plague.

Depends on your insulin sensitivity. I did a (dreamer bulk) last bulk which is basically eat anything and everything as long as the protein is high. I dont think it was worth it as the added fat is not easy to lose, and when insulin spikes, which is what happens when eating 'bad' foods, human growth hormone secretion is reduced. And thats the opposite of what we want to happen.

[Marty 85]

And its absolutely gorgeous aswell. Dont go with the recommended 2 a day, just have 1 shake after the workout or before bed on rest days, and it will last months.

At that price i wouldn't worry about the taste to be honest. Have you tried BBWs own whey mix? Seems good value but i've yet to try it myself?

[ThepepeReina]

At that price i wouldn't worry about the taste to be honest. Have you tried BBWs own whey mix? Seems good value but i've yet to try it myself?

I havent mate, tried maximuscle strawberry, asdas own, sports directs own, and that one, which defo tastes the best. In terms of gains its early days, though i think other things affect gains much more than your shake does.

[5BigCups]

Depends on your insulin sensitivity. I did a (dreamer bulk) last bulk which is basically eat anything and everything as long as the protein is high. I dont think it was worth it as the added fat is not easy to lose, and when insulin spikes, which is what happens when eating 'bad' foods, human growth hormone secretion is reduced. And thats the opposite of what we want to happen.

High GI and large amounts of carbs causes insulin spikes. Typically, 30g+ of carbs in one sitting will do it. Infact, a surge in insulin levels right after a workout is actually desirable as it helps to refuel depleted muscles. Avoid carbs at night though, that insulin spike will only end up with you storing fat.

RE: Bulking supplements. Why take protein with large amounts of carbs in it? I'd rather take a low carb protein (o.n gold standard, dymatize elite, etc..) and get any extra carbs needed from my food. All you need is some simple sugars pwo along with your protein, i've never seen the point in having a shake that's so carb heavy.

[5BigCups]

And its absolutely gorgeous aswell. Dont go with the recommended 2 a day, just have 1 shake after the workout or before bed on rest days, and it will last months.

That all depends on how much he's eating. If he's eating like a pauper yet training hard then he could need as many as 3 a day

[Marty 85]

Depends on your goals. If your looking to add lean mass then a solid protein shake low in carbs is most beneficial. For most hard gainers or someone simply looking to add maximum mass then the carbs can be helpful. They tend to come under the category of mass gainers though.

[ThepepeReina]

High GI and large amounts of carbs causes insulin spikes. Typically, 30g+ of carbs in one sitting will do it. Infact, a surge in insulin levels right after a workout is actually desirable as it helps to refuel depleted muscles. Avoid carbs at night though, that insulin spike will only end up with you storing fat.

RE: Bulking supplements. Why take protein with large amounts of carbs in it? I'd rather take a low carb protein (o.n gold standard, dymatize elite, etc..) and get any extra carbs needed from my food. All you need is some simple sugars pwo along with your protein, i've never seen the point in having a shake that's so carb heavy.

Yes the simple sugar straight after training of course. And carbs at night doesnt store fat, eating excess calories does.

And i dont know, maybe some people struggle to/cant afford to eat 3500 cals a day?

[5BigCups]

Yes the simple sugar straight after training of course. And carbs at night doesnt store fat, eating excess calories does.

And i dont know, maybe some people struggle to/cant afford to eat 3500 cals a day?

Mate, of course excess calories make you fat, no doubt about it. However, its a undisputable fact that eating cabs at night is something you really shouldnt be doing. The insulin spke is there to prepare your body for the onset of activity. If you remain sedentary and go to bed, what will happen then? Those carbs will equal unspent energy - what happens to unspent energy? It stores as fat, obviously.

3500 is only neccesary depending on your size and your goals. Im currently at 185lbs at about
9% bf, 3000 is a fine number for me, with more or less taken in each day depending on levels of activity.

If the lads a classic ectomorph then he may need to take carb heavy shakes,
if he's not eating enough that is. Fair point, but as I said, i'd rather eat my carbs as you can find them in pretty much anything and lets be honest, carbs taste good, especially simple carbs right after a work out haha.

[Zizou]

With all these uber-gain shakes, the reviews are of guys saying they're putting on a stone in a month..how much of that do they think is muscle? I know it's possible to whack on a chunk of weight via water/glycogen after a cut, but if you're gaining consistently at that rate, most of it's gonna be fat.

I think the best bet is to weigh yourself fortnightly, and if the scale is going through the roof just cut back on calories a bit. Nobody likes cutting after all

[ThepepeReina]

Mate, of course excess calories make you fat, no doubt about it. However, its a undisputable fact that eating cabs at night is something you really shouldnt be doing. The insulin spke is there to prepare your body for the onset of activity. If you remain sedentary and go to bed, what will happen then? Those carbs will equal unspent energy - what happens to unspent energy? It stores as fat, obviously.

3500 is only neccesary depending on your size and your goals. Im currently at 185lbs at about
9% bf, 3000 is a fine number for me, with more or less taken in each day depending on levels of activity.

If the lads a classic ectomorph then he may need to take carb heavy shakes,
if he's not eating enough that is. Fair point, but as I said, i'd rather eat my carbs as you can find them in pretty much anything and lets be honest, carbs taste good, especially simple carbs right after a work out haha.

I used to believe that too... i refer you to number 10 http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

Also connected to this saying, is the belief that you should reduce carbs in the evening as they will be less likely to be stored as fat. While this might sound good on paper, there's nothing to support it and a lot that shows it to be wrong.

The strongest argument against this are the numerous studies available on body composition and health after and during Ramadan fasting. This meal pattern of regular nightly feasts has a neutral or positive effect on body fat percentage and other health parameters. This is quite an extreme and telling example. People literally gorge on carbs and treats in the middle of the night to no ill effect. And yet, in the bizarre world of bodybuilding and fitness, people worry whether it's OK to eat 50 grams of carbs in their last meal.

If the scientific data on Ramadan fasting aren't enough, there are plenty of other studies showing no effect on weight loss or weight gain from eating later in the day.

In one study comparing two meal patterns, which involved one group eating more calories earlier in the day and one group eating most calories later in the day, more favorable results were found in the group eating large evening meals. While those who ate more in the AM lost more weight, the extra weight was in the form of muscle mass. The late evening eaters conserved muscle mass better, which resulted in a larger drop in body fat percentage.

[jooneyisdagod]

Okay, so basically I've been working out quite hard at the gym the last week.  I'm an ectomorph and I am taking protein supplements to aid mass gain and you know the usual.  But what I really wanted to ask was the sudden appearance of red dotted lines on my shoulder.  I have long felt that my shoulders were extremely weak along with my chest.  But the shoulders are probably the weakest part of my body.  And I'm a bit concerned about these lines.  Google tells me its broken capillaries.  But I'm not sure how serious the issue is.  Any advise will be appreciated.  Is this normal or should I maybe just give the shoulders a few days to recover before going to the gym again ?  The thing is there is no pain whatsoever apart from the regular exhaustion and soreness that you get after starting a work out regimen.

[5BigCups]

I used to believe that too... i refer you to number 10 http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

Also connected to this saying, is the belief that you should reduce carbs in the evening as they will be less likely to be stored as fat. While this might sound good on paper, there's nothing to support it and a lot that shows it to be wrong.

The strongest argument against this are the numerous studies available on body composition and health after and during Ramadan fasting. This meal pattern of regular nightly feasts has a neutral or positive effect on body fat percentage and other health parameters. This is quite an extreme and telling example. People literally gorge on carbs and treats in the middle of the night to no ill effect. And yet, in the bizarre world of bodybuilding and fitness, people worry whether it's OK to eat 50 grams of carbs in their last meal.

If the scientific data on Ramadan fasting aren't enough, there are plenty of other studies showing no effect on weight loss or weight gain from eating later in the day.

In one study comparing two meal patterns, which involved one group eating more calories earlier in the day and one group eating most calories later in the day, more favorable results were found in the group eating large evening meals. While those who ate more in the AM lost more weight, the extra weight was in the form of muscle mass. The late evening eaters conserved muscle mass better, which resulted in a larger drop in body fat percentage.

Fair enough mate. However, I tend to stick with what I know from a mix of reading, and my own experience from doing it over a number of years rather than just things I read. I myself, know that if I eat high carbs of a night then I gain bad weight a lot quicker than by not doing so. That may be different with other people, but thats what I know. Either way, everyone has their own opinions and their own things that work for them. For every study showing it as being a myth, there are ones which support it, so I just do what works for me.

Over 4 years experience of trial and error of what works for 'my body', as well as it being backed by facts, is greater than a study done on other people supporting a different theory. In my opinion. It's just advice though, thats all it is

[Marty 85]

I wouldn't think it's anything to worry about and certainlty wouldn't let it affect your training. I have some on my chest and afaic it's just a cosmetic thing. It could be due to the pump after a workout but i wouldn't think your pump is so strong from just protein supplements that it would be a cause for concern.

[jooneyisdagod]

I wouldn't think it's anything to worry about and certainlty wouldn't let it affect your training. I have some on my chest and afaic it's just a cosmetic thing. It could be due to the pump after a workout but i wouldn't think your pump is so strong from just protein supplements that it would be a cause for concern.

They appeared before I started taking the supplements.  Like I said google says its burst capillaries but I'm not sure how serious it is.  The previous post was a bit poorly written.  I apologise for it.

[-Paddy-]

I have a BMI of 18.7

HELP ME

[jooneyisdagod]

I have a BMI of 18.7

HELP ME

Think mine is the same.  Might be even lower actually.  Can't remember. 


Edit: Just remember it was around the 18.5 mark.

[ThepepeReina]

It's just advice though, thats all it is

Hahaha you can do whatever the FUCK you wana do! classic.

[Zizou]

I have a BMI of 18.7

HELP ME

Lift heavy weight, eat alot of food. Rinse, repeat.

Or, calculate your BMR;
http://www.bmi-calculator.net/bmr-calculator/

And eat 300 calories over it to gain weight. If you're not gaining fast enough, eat more. If you're gaining too fast, eat less. Look to gain a couple of pounds a month. If you really struggle to get enough calories down your neck, consider one of those mass gainer shakes that Pepe linked to above.

Get a decent 3/4 day split, work out as often as your body feels up to it. That's what I do anyway.

[5BigCups]

Hahaha you can do whatever the FUCK you wana do! classic.

hahaha, glad you spotted that 

[-Paddy-]

Lift heavy weight, eat alot of food. Rinse, repeat.

Or, calculate your BMR;
http://www.bmi-calculator.net/bmr-calculator/

And eat 300 calories over it to gain weight. If you're not gaining fast enough, eat more. If you're gaining too fast, eat less. Look to gain a couple of pounds a month. If you really struggle to get enough calories down your neck, consider one of those mass gainer shakes that Pepe linked to above.

Get a decent 3/4 day split, work out as often as your body feels up to it. That's what I do anyway.

Thanks.

To be honest, I feel I eat 2500 calories a day, maybe not cos sometimes I skip breakfast if I don't need to be up early, not sure if that has a massive effect though.

I might give that shake thing a go, couldn't hurt to.

I'm not looking to overdo it really, probably need to put on a stone, tone by abs up a bit, that's about it really.

Shall I just swerve doing cardio altogether? Won't lie, my stamina at the minute's abysmal, but I presume I should work on that after I've put on weight.

[Zizou]

Cardio's decent for your overall health obviously, you can continue to put on weight/size if you do cardio, you'll just have to eat a bit more again. Depends if you enjoy it!

[-Paddy-]

Going the gym atm to make a tit of myself and see what embarassing amounts of weight I can lift, seeing as it's Easter so it's pretty empty.

Wish me luck kidz.

[ThepepeReina]

Going the gym atm to make a tit of myself and see what embarassing amounts of weight I can lift, seeing as it's Easter so it's pretty empty.

Wish me luck kidz.

People only notice you if you are lifting mega heavy weights, otherwise no one will take any notice of you and will just be getting on with their own thing.

[FernandoSusoLFC]

http://www.petitionbuzz.com/petitions/vatonsportsdrinks

sign this.

[mbyx6cg2]

Going the gym atm to make a tit of myself and see what embarassing amounts of weight I can lift, seeing as it's Easter so it's pretty empty.

Wish me luck kidz.

I started the gym 2 months ago after not being for about 4 years, and I couldn't lift fuck all. I'm a bit better now, but nobody actually notices what you're lifting, unless you're lifting something massive as said above.

[-Paddy-]

I did about 20kg on a shoulder press, and 25kg on the one that works your quads, the leg extension, I did about 35kg on the one that's like the opposite of the shoulder press, where you're sitting down and just pull down the bar from over your head. Was pretty much what I was expecting.

to be honest, I went to just find the max weight I could do, and after doing about 10 of them each, I felt like I were gonna give a hernia. I deffo need to do some sort of warm up before I start going though.

Does anyone here do much working out in their own time at home? Quite prefer the idea of blasting my own tunes out half naked looking like shit whilst using a kettlebell, or door frame bar or something.

[dannymc]

I did about 20kg on a shoulder press, and 25kg on the one that works your quads, the leg extension, I did about 35kg on the one that's like the opposite of the shoulder press, where you're sitting down and just pull down the bar from over your head. Was pretty much what I was expecting.

to be honest, I went to just find the max weight I could do, and after doing about 10 of them each, I felt like I were gonna give a hernia. I deffo need to do some sort of warm up before I start going though.

Does anyone here do much working out in their own time at home? Quite prefer the idea of blasting my own tunes out half naked looking like shit whilst using a kettlebell, or door frame bar or something.

Haha! the one you did 35kg on is for your back, i can push 60 outta that and im a skinny fucker. 50 on chest and push 40 on shoulders.

Buy some free weights and if you have the room a bench, and a long bar with weights - you can do everything at home, unless you wanna do cardio.

I take weight gainer twice a day. Reflex Instant mass - even bodybuilders that dont need to put weight on use it. Tried full on protein shakes but with these i find gives me more energy as it's full of carbs as well as protein.

If you wanna put weight/muscle on you've gotta eat like a machine, every 2 hours eat something.

Brekky (some weight gainer maybe)
Snack - banana, some healthy nuts - almonds are good for ya.
Dinner - JP with tuna and cheese - some chicken or a decent filling sandwich.
Snack
Eat something light before working out
Shake after workout
Tea
supper/shake before bed

That's what im trying to stick to at the moment like, quite happy with it.

I get my cardio from footy, play twice a week and badminton once

Get on the weight gainer, dont be put off it wont make you fat, so long as you're working out. You'll start pushing weights you didnt think you could do in a few months.

i'm 6'2 or 6'3 and 78kg atm, not sure what that is in BMI or whatever.

[-Paddy-]

Nice one lad, have stocked up on shite chicken and tuna from me beloved Aldi over the road, tastes like shit but has the same content as the nicer stuff according to de labelz.

While you're here, I need a new hairdryer, what brand do you recommend?

[jason23]

Half price Bundle offers at myprotein.com - http://www.myprotein.com/uk/products/lean-muscle-bundle1 or http://www.myprotein.com/uk/products/size-and-strength1.
Be prepared for a fucking awful website though- slow and buggy as fuck!!!