Bulking up

[frederick511]

Hello, 

I recently got my fitbit and am trying to bulk up. I am not skinny, but i am trying to gain a couple of pounds by working out and big calorie intakes. Do you have any extra tips i could use?

Thanks

[trainer · Accepted solution]

Im a trainer so I might be able to help you. First, you need to learn good form in lifting. You might want to work with a trainer for a few sessions to learn how to lift heavy safely. Second, muscle building needs fuel and that means very high quality protein. You will need to find what works best for your individual body/genetics, but basically you are going to need a minimum of 20g of really clean protein spread out in 4-5 'meals' about 2 hours apart. Whey protein has been chosen through research as the least expensive, most efficient protein IF you can handle it (it upsets some stomachs). You need to have a schedule for lifting that gives you enough rest (lift Monday, rest Tues and Wed, for example) You need to learn which exercises work for upper pull muscles, upper push muscles, lower, etc. None of this is complicated but this is the most efficient way to bulk up and keep your form/shape so you look good while getting bigger. And of course don't forget you also need to be eating veggies and fruit and complex carbs 🙂

[Heybales]

And for food levels, eat 250 more than maintenance.

And for Fitbit to have a best estimate of maintenance, log those lifting workouts manually as Weights.

When you don't gain 1 lb in 2 weeks eating 250 more, add another 250 more.

Most discover that when attempting to bulk, their metabolism speeds up and what used to be a surplus no longer is.

The repair work the body does in the 24-36 hrs after a good lifting session really piles on energy needs.

But you can tap out your existing muscle first while eating at maintenance, until you get to point what you've got isn't enough. That could take a month or longer following advice above about good form, which requires starting with lighter weights than max.

[CSB54]

You may find this link helpful

http://www.bodybuilding.com/fun/nutrition-101-eat-to-build-lean-muscle.html

[TandemWalker]

I don't believe in this whey protein fad - I think it's all BS, just another marketing-induced trend! Unless you are a professional athlete, If you eat right and your diet is balanced and adapted to your exercise regimen, be it weight lifting or else, you should NOT need those concentrated doses of anythning! My take.

TW

[Nick17]

True...whey protein is not a necessity and most athletes and bodybuilders actually over-consume protein.

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@TandemWalker wrote:

I don't believe in this whey protein fad - I think it's all BS, just another marketing-induced trend! Unless you are a professional athlete, If you eat right and your diet is balanced and adapted to your exercise regimen, be it weight lifting or else, you should NOT need those concentrated doses of anythning! My take.

TW

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True...whey protein is not a necessity and most athletes and bodybuilders actually over-consume protein.  I'm also  a certified trainer, and people can achieve their goals through a clean diet.  Second, as a trainer, it's really outside the scope of practice to recommend ANY supplement.  Leave that to the nutritionists and dieticians.

[TandemWalker]

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@Nick17 wrote:

True...whey protein is not a necessity and most athletes and bodybuilders actually over-consume protein.

---

@TandemWalker wrote:

I don't believe in this whey protein fad - I think it's all BS, just another marketing-induced trend! Unless you are a professional athlete, If you eat right and your diet is balanced and adapted to your exercise regimen, be it weight lifting or else, you should NOT need those concentrated doses of anythning! My take.

TW

---

True...whey protein is not a necessity and most athletes and bodybuilders actually over-consume protein.  I'm also  a certified trainer, and people can achieve their goals through a clean diet.  Second, as a trainer, it's really outside the scope of practice to recommend ANY supplement.  Leave that to the nutritionists and dieticians.

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Well said!  

[keithcw]

I think it's been around long enough that you can't really characterize it as a fad. 

At its most basic, it's dehydrated cheese runoff. Per gram of protein, it's a very cheap source. 

Yes, eating right and balanced and etc. is ideal. But, if I don't have the time to eat 12 oz. of chicken on a given day, or I need the leanest protein I can get because I'm trying to cut weight while preserving as much muscle as possible, then something like whey powder is perfect. 

[TandemWalker]

Perfect for some, boring and tasteless for others.  

You don't need 12 oz of chicken to get the nutrients you need. If time is of the essence, the choice is vast: Cottage cheese, greek yogurt, nuts, a couple of eggs, peanut butter, just to name a few.

This is just a matter of preference, I think. To me, a healthy diet and physical exercise must be pleasurable. Working out at a gym is more torture than pleasure. I prefer to go for a walk workout instead or a walk/jog interval workout, or join a couple of friends on the volleyball court, or play tennis with a BFF. If I am on a weight loss quest, I prefer much prefer to pick foods that are healthy, appetizing and pleasurable to eat than to rely on the tasteless, no fun, quick fixes.

Exercise and food, unless we enjoy them, are no fun. And if it's not fun, odds are that the regimen will be short-lived.

If we enjoy ourselves as we become fit, eat better, and lose weight, then it won't be an effort to carry on, thus leading to a permanent paradigm shift form a sedentary lifestyle to a more active and healthier one.

TW

[DominicJ]

To be honest, not really.

At my strongest, I comfortably chest pressed 3x8 sets of 70kg, but didnt look much bigger than I do now.

(I managed 3x8 at 30kg last time I lifted, so thats come back in to focus)

I'm a fan of protein shakes.

**Numbers**

A 30g scoop of flavoured whey protein costs me about 30p, contains 250 calories and 22.5g of protein.

A 500g low fat greek yoghurt costs me about 45p, contains 360 calories and 26.4g of protein

A 10oz steak costs me £3, contains 350calories and 62g of protein,

In an ideal world, I'd live on steak, but I'm not that rich, and whey is cheaper than and more proteiny than yoghurt.

Not to say yoghurt is bad, its great.

******

I started protein shakes after a really hard work out ruined me for nearly a week.

It took me 5 days to recover to the point where I could walk normally.

That hasnt happened since.

[josephz2va]

Make sure when you're buying protein to double check the numbers.

All but Fiber and Protein should be kept down low if you're looking to lose weight and flab.

If you extra spread, I'd recommend some supplements like the ones I wrote into my signature. Mine's not cheap but high quality is better than low quality in some circumstances. Also look at Eat To Build Lean Muscle or like Dwayne Johnson posted his on the news.

[DominicJ]

That looks like the isolate stuff?
Nothing against it, didn't seem worth it to me.
But yeah, make sure its not soya protein and filler

[allanf]

I'm bulking up and getting stronger. Good valid points here too.
I eat around 3.500 kcal a day and managed to put on 2.2 kg in 10 days, I'm well happy with this and want to continue to I reach 75kg. I am currently 71kg.
I eat a lot of protein, as I'm lifting too. Greek yogurt punches lots of calls from protein and fats. I eat every 3 hours and I'm a slacker. I take whey protein before lifting and consume protein rich foods inc carbs, and fats throughout the day. Drink plenty water too. If you are bulking and getting stronger you are putting on muscle. I think it's fair and reasonable to say with a good diet, weight training, good sleep you may put on 1-2 lbs of muscle per month, from my experience. Have a nice day.