Need help to start my FIRST bulking phase

[Rollus]

Hi everybody,

First of all, excuse me if my english sucks, i need to work on it

I will give a little intro to myself since this is my first thread. Im 18, 5'7'', 122 pounds. 8 months ago i was overweight at 156 pounds and started to dieting and doing tons of cardio. In little less than 5 months i lost 34 pounds. I consider myself a mesomorph since I was overweight because of pure glutony and i lost all my weight quite easily. In the past few months I switched into my maintenance plan(which was designed by myself, just as my low calorie diet,) with some help of BMR calculators, Energy expenditure charts and taking into account the thermic effect of foods. I found out taking all these factors into consideration that i needed 2000 calories on days i do little physical activity(watching tv, walking around the house, etc..), I just started working out a few days ago and added 300 calories to my diet just to support these new activity and maintain my weight( i work out 1 hour a day and my calorie expenditure chart says i burn 300 cals/hour for medium weight training)

Ok, having introduced myself, i think i have said all i should for you experienced BBs to help me out. I want to gain lean muscle mass, with minimum fat gains.
Yes, this is why I am so confused. I just know how to lose weight and im so stupid i know nothing about gaining weight. Okay, i do know you need to have a calorie surplus, and is common sense that in order to turn those extra calories into muscle instead of fat i need to excercise my muscles.

But exactly how many extra calories should i eat in order to gain lean muscle and keep fat gain to a minimum?
Is there a rule of thumb for this?
Can you share with me your own experience if you too are a mesomorph, have anything in common with my body type, or have been through the same situation?
Do i need to consume this extra calories EVERY day or just on workout days?
How much can i expect to gain in my first months, taking into account this is my first time ever lifting weighs and use nothing but a Met-rx MRP?

I would really appreciate any replies, i already started weight training but havent introduced the calorie surplus to grow, and im anxious to do so. I worked out very hard to lose weight and i dont want to become fat again, so i wont take any step further until i know from people who have already gone through this how many extra calories over my daily energy output should i eat.

Thank you very much,
Rollus

[daman1]

Hi everybody,

First of all, excuse me if my english sucks, i need to work on it

I will give a little intro to myself since this is my first thread. Im 18, 5'7'', 122 pounds. 8 months ago i was overweight at 156 pounds and started to dieting and doing tons of cardio. In little less than 5 months i lost 34 pounds. I consider myself a mesomorph since I was overweight because of pure glutony and i lost all my weight quite easily. In the past few months I switched into my maintenance plan(which was designed by myself, just as my low calorie diet,) with some help of BMR calculators, Energy expenditure charts and taking into account the thermic effect of foods. I found out taking all these factors into consideration that i needed 2000 calories on days i do little physical activity(watching tv, walking around the house, etc..), I just started working out a few days ago and added 300 calories to my diet just to support these new activity and maintain my weight( i work out 1 hour a day and my calorie expenditure chart says i burn 300 cals/hour for medium weight training)

Ok, having introduced myself, i think i have said all i should for you experienced BBs to help me out. I want to gain lean muscle mass, with minimum fat gains.
Yes, this is why I am so confused. I just know how to lose weight and im so stupid i know nothing about gaining weight. Okay, i do know you need to have a calorie surplus, and is common sense that in order to turn those extra calories into muscle instead of fat i need to excercise my muscles.

But exactly how many extra calories should i eat in order to gain lean muscle and keep fat gain to a minimum?
Is there a rule of thumb for this?
Can you share with me your own experience if you too are a mesomorph, have anything in common with my body type, or have been through the same situation?
Do i need to consume this extra calories EVERY day or just on workout days?
How much can i expect to gain in my first months, taking into account this is my first time ever lifting weighs and use nothing but a Met-rx MRP?

I would really appreciate any replies, i already started weight training but havent introduced the calorie surplus to grow, and im anxious to do so. I worked out very hard to lose weight and i dont want to become fat again, so i wont take any step further until i know from people who have already gone through this how many extra calories over my daily energy output should i eat.

Thank you very much,
Rollus

Just use the search button and browse around. You'll find a creation of a cycle for yourself that'll be just right. Good luck to you bro!

[Rollus]

Ok guys heres my typical diet on days i work out. Please note that i dont want to go too strict and deprive myself from my favorite foos i.e golden grahams and other cold cereals. i only use 1/2 serving of my MRP cuz im on a budget and i have realized that for a 122 pounder 20 grams of pro post workout is n uf. I was reading some articles by mr berardi and he says we dont need so much prot in post workout shake. We need to focus on high GI carbs for greater insulin response. Thats why i eat sweet tarts (mainly dextrose and maltodextrin, whose GI are EXTREME) VERY RIPE bananas, and use water instead of milk, because milk will lower the Shakes GI since milk has a low GI.
I love milk and know its very good. I will have it for bedtime snack since its got slow absorbing cassein so i can go through my 8 hours+ of starvation.
I also heard it has BCAA so i drink eat as a preworkout snack.
Please give me some constructive critiques(is it said like that? remember, ive got bad english)
and tell me what u think i should change. Since this is my workout day I will keep my CHO high, and i couldnt find any other way to add a CHO free meal in the day other than the midmorning snack. Total calories for this day were 2600, pro 171, CHO 341 and fat 39. Please go on and see the meal plan instead of just the Totals. Im creating a caloric surplus of 300 calories in order to gain mass. Please examine my meal plan meticulosely(?) and give me some advice for modifications. I will post my non workout days meal plan soon.


Meal plan for workout days
Cal Pro CHO fat

7:30 A.M.
3 cups Golden Grahams
480 6 100 6
2 cups skim milk 160 16 23 1

10:00 A.M.
2 large hard boile eggs
140 14 0 10

12:30 P.M
half cup white rice 100 2 21 1
1 cup beans
200 14 35 1
4 oz sirloin steak 200 30 0 9
Green salad with vi negar 100 6 15 1

Preworkout snack:
3:00 P.M.
1 banana
100 1 22 1
1 cup skim mil
80 8 11 0

WORKOUT

6:00 P.M
half serving met-rx choc-pb MRP
130 20 10 1
8 oz Water
I very ripe banana 100 1 22 1
½ pckt sweetarts 80 0 20 0

7:00 P.M
1 1/2 cups cooked pasta
300 11 35 1
Grilled chicken breast strips
150 30 0 3
¾ cup prego tomato sauce 150 4 26 3

10:00 P.M
1 cup skim mil
80 8 11 0

Total
2600 171 341 39

Thank you all in advance,
Rollus