Need A Complete Bulking Plan.

Right now I'm 17, 5'9 and 140lbs, definetly an ecto.

I've never done a bulking cycle before, the closest I've come to it is taking a 10lbs tub aof N'Large until it ran out. I gained 10lb's of of that though, lost 5 and went down to 140 after.

Typically, I don't know what I should be eating aside from high protien.

Can someone tell me what sort of foods to eat, at what times, what ratio of carbs, protien, fat, etc I should be eating and what foods I can find them in?

I want to gain as much weight as I can, allthough a goal for me would be 170lbs.

I know I can expect helpfull replys from this, so thanks.

Carbs - Oatmeal, Brown Rice, Yellow Potatoes, Yams,
Protein - Eggs, Fish, Chicken, Ground Beef ,Tuna, Steaks
Add in a Meal replacement

Choose one carb and one protein 5 times a day + Meal replacement

Start with this, nothing to complicated at first, if you can eat all this for two weeks then start to worry about cal intake and food ratios, otherwise don't bother

One thing though - eat 1.5 * your body weight in grams of protein
ex: you're 140 lbs
140 * 1.5 = 210
Eat atleast 210 grams of protein throughout thos six meals

Good Luck

Quote:

---

Originally posted by GandolfReturns

One thing though - eat 1.5 * your body weight in grams of protein
ex: you're 140 lbs
140 * 1.5 = 210
Eat atleast 210 grams of protein throughout thos six meals

Good Luck

---

how about ratios for carbs and fats?

is there a formula for this as well? :unsure:

take a look at mike xxl diet

A good ratio would be 40% protein, 30% carbs and 30% fat. I've even seen people use a 40-40-20 split. If I remember correctly you want to eat 1-1.5 x your body weight in grams of protein and 2-2.5 x your body weight in grams of carbs. Hope this helps and not confuse you anymore.

Quote:

---

Originally posted by BIG TEXAN
A good ratio would be 40% protein, 30% carbs and 30% fat. I've even seen people use a 40-40-20 split. If I remember correctly you want to eat 1-1.5 x your body weight in grams of protein and 2-2.5 x your body weight in grams of carbs. Hope this helps and not confuse you anymore.

---

thanks for the info. it helps make things easier. all i need now is a site which has food to calories, protein, etc...