Bulking adivce PLEASE HELP!!

[Mr12inch]

Okay i'll start off with my stats. i'm 18 5'5 i weigh 132lbs im sitting on approx. 15-20% bf Idon't know how to measure it (could be less)

I'm really small and i want to start bulking, problem is i have no idea what do include in my diet! i workout about 4 times a week at home, this is what i do at home..

20x5 situps
10x5 leg raises
10x4 chest flys
10x4 chest press
10x4 tricep extension
10x4 bicep curl (each arm)

I really need to do more but i workout at home and i only have dumbells, a bench press and the tower 200.. GYM ISN'T AN OPTION.
I wanna know how much cardio to do and what type to minimise fat gain during bulking..
I really wanna bulk to like 160lbs for now then keep increasing whilst not having too high of a BF%..
I was wondering if you guys could possibly suggest some effective exercises i could do at home to work chest, shoulders etc. I need to know how much water to drink, how much protein to eat, carbs,fats etc. I could post up a pic if that would help?

I know most of you guys will say nobody will post up a diet for you, go read through the nutrition section etc. but honestly i've done all that and i can't figure it out, I really need help from experienced people, besides i'm not the wealthiest kid.. I WAS contemplating steroids but figured it wasn't worth it so i'd do it naturally... BUT I CAN"T without your help guys.. I pretty much need an overhaul, PLEASE! this would mean the world to me to have people share their inputs with useful information.
ask for my skype or email if that would make it easier.
Peace

[NotConvincedYet]

Dude, go to the diet and exercise forums. That'll should help you a lot more.

Here are some starter tips for you...
Do as little cardio as you can. You need to save your calories for building muscle.
Eat clean so you don't put on fat as you bulk, otherwise you WILL have to do cardio!
You'll have to learn what clean eating is. It's an art form. Spend time in the nutrition forum
Don't waste too much time on bicep curls and tricep stuff. Get in to core foundation exercises (deadlifts, squats, bench, chins). Use good technique and get strong on these things.
Drink min 2-3 litres of water a day. If you increase amount, do it slowly (eg: dont just jump to 6 litres from 3!)

If you cant figure out the nutrition stuff and are asking to be spoon fed then in my opinion you don't what it bad enough. I know when I was your age I would spend hrs, days, which turned into weeks, months and years learning how to eat and train. This is what it will take. If you don't have the stomach then stay skinny all your life! Dead serious. You need to want this like you would want your last breath of air. Dont sit there 'saying I've done all that'. Clearly YOU HAVEN't otherwise you wouldn't be asking the questions you are. If you've done all that you'll be bulked NOW.

Get a diet together, keep posting it in the nutrition forum until you get it right. Then do it religiously. And when you hit a road block (you will hit these all the time), reassess and keep moving forward.

Kudo's though bro, you are learning about what it takes.

Good luck. Keep putting the pieces of the puzzle together ;0)

[AD]

do only compound exercises, forget all isolation exercises.

maybe eat twice of whatever you're eating now.

you should still do some cardio even though you're trying to bulk. it will help to maintain your overall fitness.

[The Bear 79]

Dude, go to the diet and exercise forums. That'll should help you a lot more.

Here are some starter tips for you...
Do as little cardio as you can. You need to save your calories for building muscle. I agree with everything but this. I would rather see you increase you intake & keep doing your regular cardio, the increased calories will ensure you still have enough nutrients available to build on despite what you burn in cardio. If you decrease your cardio too much, you will realize the hard way one day when you get winded half way to the mailbox, or even worse.........when you're on top of your girl & she's begging for more because she's on the edge of euphoria & you just give out cause you're on the edge of what feels like a heart attack. Don't comprimise cardio.
Eat clean so you don't put on fat as you bulk, otherwise you WILL have to do cardio!
You'll have to learn what clean eating is. It's an art form. Spend time in the nutrition forum
Don't waste too much time on bicep curls and tricep stuff. Get in to core foundation exercises (deadlifts, squats, bench, chins). Use good technique and get strong on these things.
Drink min 2-3 litres of water a day. If you increase amount, do it slowly (eg: dont just jump to 6 litres from 3!)

If you cant figure out the nutrition stuff and are asking to be spoon fed then in my opinion you don't what it bad enough. I know when I was your age I would spend hrs, days, which turned into weeks, months and years learning how to eat and train. This is what it will take. If you don't have the stomach then stay skinny all your life! Dead serious. You need to want this like you would want your last breath of air. Dont sit there 'saying I've done all that'. Clearly YOU HAVEN't otherwise you wouldn't be asking the questions you are. If you've done all that you'll be bulked NOW.

Get a diet together, keep posting it in the nutrition forum until you get it right. Then do it religiously. And when you hit a road block (you will hit these all the time), reassess and keep moving forward.

Kudo's though bro, you are learning about what it takes.

Good luck. Keep putting the pieces of the puzzle together ;0)

....

[NotConvincedYet]

Fair call Bear. Point nicely made too. At least it provided some nice discussion for the OP

I prefer to take the philosophy of doing the bear minimum that produces a result. So if you can stay lean, and gain strength and muscle with diet and resistence training alone (it can be done, depending on genetics and how dialed in everything is), then why do cardio. But as the bear rightly points out, there are other benefits in general health. Me personally, I don't like the traditional notion of cardio. I prefer metabolic conditioning type cardio (if you will) to get the heart rate up and stay metabolically fit = and build strength and power at the same time. But that's another topic.

The Bear is absolutely correct though. And in light I'd say do as little cardio as possible, finding the line between maintaining a good cardiovascular health, and being careful not to become 'too efficient' and impede your ability to build muscle.

Cheers Bear

[MickeyKnox]

you need to know what your TDEE is first. then increase your calories approx 500/day to start. THEN work on a w/o regime that fits you for building muscle. and don't give up your cardio as Bear indicated, your heart is the most important muscle of all (next to your johnston of course..lol)

as others have already suggested, this question would be better served in the Nutrition Section.

good luck

[Mr12inch]

Honestly dude like I don't really have time to spend hours and hours researching this type of stuff, my lifestyle just isn't as flexible as yours.. I honestly have tried though like I really have just couldn't figure it out tbh.. Don't things like deadlifts stunt growth? OR is that just a myth? besides you have to take into consideration the fact that i don't go to a gym.
Thanks a lot for the advice though bro, i'll definitely use the info you gave me

[Mr12inch]

Hahahahaha! thanks bro, i'll definitely take that into consideration when i'm on top of my girl

[Mr12inch]

and this is how you know i'm not experienced with this stuff, WTF is a compound exercise? LOLL

[bigga4068]

You got alot to learn friend but your heading in the right direction by asking. Your theory on deadlifts is waaaaay off, its the exact oppisite. Also dont expect to learn it all in something like a weeks time. Like many have said before me its a marathon not a sprint. Do go to some of the other sections and spend sometime there. When the time comes make clear but reachable smaller goals. Doing this will help maintain motivation and desire. I cant tell you how many youngster I train that come in with these astronamical goals that they hope to reach by beach season. They give it a month dont see themselves getting close and quit when if they just would have set some more practical goals they could still be at it today quite possibly with that body they initally set out to have.

[AD]

and this is how you know i'm not experienced with this stuff, WTF is a compound exercise? LOLL

refers to exercises that works several joints and many muscle groups at the same time. so its more efficient.

[Mr12inch]

I completely understand man, my goal is to put on at least 20pounds of solid muscle and i'm definitely not gonna get that in 2 months, I understand it'd take almost a year but if I know i'm on the right track and that if i keep my workouts constant i'll achieve it, that will motivate me to the point of getting to that body then will come cutting which i'm also not sure about considering im sitting on liek 15-20% Bf, i can upload a pic if that will help? As long as i know i'm heading in the right direction, ill set reasonable goals in order to achieve my main goal. Can you link me to find the amount of protein, carbs fats etc i need to consume a day?

thanks bro

[Mr12inch]

Oh yeah that makes sense, thanks bro

[Papiriqui]

Like they have mentioned here before, it all depends on how bad you really want it. Most people here have full time jobs, family, school, and still make time to work out and do proper nutrition. Nutrition and exercise is something you dont learn in a day or a week. You have to read the same thing over and over in order for it to sink in, at the beginning it feels like you are reading chinese but give it time and it will stick. I was there not to long ago on nutrition and now i am working my way on exercising properly and stuff.

So make the time, a good 30 mins here and there works, you will not regret it because if you are interested enough this stuff you learn will never leave you, you will have it for the rest of your life....

[Bevsta123]

Okay i'll start off with my stats. i'm 18 5'5 i weigh 132lbs im sitting on approx. 15-20% bf Idon't know how to measure it (could be less)

I'm really small and i want to start bulking, problem is i have no idea what do include in my diet! i workout about 4 times a week at home, this is what i do at home..

20x5 situps
10x5 leg raises
10x4 chest flys
10x4 chest press
10x4 tricep extension
10x4 bicep curl (each arm)

I really need to do more but i workout at home and i only have dumbells, a bench press and the tower 200.. GYM ISN'T AN OPTION.
I wanna know how much cardio to do and what type to minimise fat gain during bulking..
I really wanna bulk to like 160lbs for now then keep increasing whilst not having too high of a BF%..
I was wondering if you guys could possibly suggest some effective exercises i could do at home to work chest, shoulders etc. I need to know how much water to drink, how much protein to eat, carbs,fats etc. I could post up a pic if that would help?

I know most of you guys will say nobody will post up a diet for you, go read through the nutrition section etc. but honestly i've done all that and i can't figure it out, I really need help from experienced people, besides i'm not the wealthiest kid.. I WAS contemplating steroids but figured it wasn't worth it so i'd do it naturally... BUT I CAN"T without your help guys.. I pretty much need an overhaul, PLEASE! this would mean the world to me to have people share their inputs with useful information.
ask for my skype or email if that would make it easier.
Peace

Start a serious diet and look into bill stars 5x5 workout routeen. you missed some of the major exercise in your so called "routeen" you needa think bout Squats, Bench, Rows, Deadlifts, Dips. Their some of the main exercises to do when trying to bulk. other then that fix your diet, figgure out your calorie usage, bf % etc and then modify your diet to suit your needs and come back in 12 months or so before considering gear. may be hard at first trying to get answers from people, but read the stickys and youll get a idea.
-bevsta

[bigga4068]

Again alot of this you can learn in the nutrition section but just to answer your question. In my opinion and others will def disagree start like this. For every pound of body weight take in 1 gram of protein and simple carb. I say this amount to start just to get your stomach time to adjust, keep ya from getting the white and other gas related problems. Do that for about a week then increase every week. 25 grams per lbs body weight. I recommend this to beginners because it will help teach you how to keep tract k of your intake plus it will let you feel the difference proper diet can do to your body. When you tea h 2 grams per oh stop there and stick with that. As for fats without knowing you I can't comment go to research and figure that on ur own but there's a.tip to get you started.

[bigga4068]

God i hate auto correct sometimes. Some changes to my post, it will keep you from getting the shits not the white. Next change increase food by .25 mgs per know body weight a week. I this.k that was last change since I can't read my post while making a post. You can fig out the others.

[Mr12inch]

Thanks guys, i'll definitely take that into consideration when figuring out my diet and stuff but not for anything and I don't mean this in a disrespectful way I DON'T wanna become a bodybuilder or have the results of one because IMO that's unattractive I just wanna be in "pretty good" shape not be a huge guy.. even though I am downstairs but that's irrelevant. I just need to know i'm going in the right direction that'll motivate me to follow through with my diet, workouts etc. PLUS I don't have enough money to sit there and tweak my diet bit by bit, I prefer to pay for things by myself, I just bought a 17k car and payed for a $3000 sleeve tat so i'm kinda strapped for cash but still have enough to diet. How much cardio should I do and what type? PLUS, if i'm bulking for say 6 months, would i have to diet for 6 months and if so roughly how much would that cost?

[bigga4068]

Geez kid you dont ask for much do ya. I want the best for ya but Im not gonna hold yohr hand and walk you through this. Your an adult now and you can figure this out. It sounds to me like you just dont want to put the effort in to learn. I dont think anyone is gonna take thr time to workout a diet for you then figure out what it costs for a 6 month supply plus build you a workout routine and for free none the less. I grt paaid by people to do much less. My last bit of advice I will give only becuz I have a special plac in my heart for young people that want to get into fitness is this. There is a set of dvd's out there that basically do everything your asking. I dunno if it ok to say the name of such but do some digging online at buy from home second hand sites and Im sure you can find something in the lines of what Im talking about. I PERSONALLY HAVE NEVER USED but I know a few friends that have and had success. Do that and I hope for the best for ya in this game. Also the advice others hwve given ai t gonna turn you i to a bodybuilder.

Good luck

Think B minty seX.......

[bigga4068]

Like they have mentioned here before, it all depends on how bad you really want it. Most people here have full time jobs, family, school, and still make time to work out and do proper nutrition. Nutrition and exercise is something you dont learn in a day or a week. You have to read the same thing over and over in order for it to sink in, at the beginning it feels like you are reading chinese but give it time and it will stick. I was there not to long ago on nutrition and now i am working my way on exercising properly and stuff.

So make the time, a good 30 mins here and there works, you will not regret it because if you are interested enough this stuff you learn will never leave you, you will have it for the rest of your life....

I like how you put this very true. Ha ha I used to put my books in the toilet so I would read em everytime I did my business. Sounds ridiculous but it worked took years and years but hell 15+ yrs later and Im still doing it and learning.

[coliinxd]

Dude, go to the diet and exercise forums. That'll should help you a lot more.

Here are some starter tips for you...
Do as little cardio as you can. You need to save your calories for building muscle.
Eat clean so you don't put on fat as you bulk, otherwise you WILL have to do cardio!
You'll have to learn what clean eating is. It's an art form. Spend time in the nutrition forum
Don't waste too much time on bicep curls and tricep stuff. Get in to core foundation exercises (deadlifts, squats, bench, chins). Use good technique and get strong on these things.
Drink min 2-3 litres of water a day. If you increase amount, do it slowly (eg: dont just jump to 6 litres from 3!)

If you cant figure out the nutrition stuff and are asking to be spoon fed then in my opinion you don't what it bad enough. I know when I was your age I would spend hrs, days, which turned into weeks, months and years learning how to eat and train. This is what it will take. If you don't have the stomach then stay skinny all your life! Dead serious. You need to want this like you would want your last breath of air. Dont sit there 'saying I've done all that'. Clearly YOU HAVEN't otherwise you wouldn't be asking the questions you are. If you've done all that you'll be bulked NOW.

Get a diet together, keep posting it in the nutrition forum until you get it right. Then do it religiously. And when you hit a road block (you will hit these all the time), reassess and keep moving forward.

Kudo's though bro, you are learning about what it takes.

Good luck. Keep putting the pieces of the puzzle together ;0)

Totally off topic but the middle part was pretty inspirational lol. About researching for hours, days, weeks months and years. Reminds me of how I am. Just thought I'd say that hahah

[Mr12inch]

Yeah totally understandable man you obviously get paid for giving this kind of advice and I really appreciate it, one last question, you guys recommended compound exercises like deadlifts, say for example i do bis/tris on monday when would i do deadlifts? like what category would it fall under? or would compound exercises be a seperate day of exercises?
thanks guys

Much love

[bigga4068]

Deadlifts are a leg exercise and try to incorporate 1 or 2 compound exercise for the larger muscles. You can always ask questions my man I just want you to get out there and do some reading on the other sections. If you had gone over to workouts you would have been able to answer that last question for yourslf. I dont want to shun you away from asking questions tho so feel free to any time and no more damn tattoos til you can afford a gym membership. Being a member to a gym is a great advantage because you grt to be surrounded by people with the same passion for the lifestyle as you and many will have alot of knowledge. Just being able to watch others is a great advantage. You cwn get memberships for like $20-30 a month. Its well worth.

[Mr12inch]

Okay thanks bro i'll definitely do that, hahaha, it's not that I can't afford a gym membership it's the fact that I don't wanna dog my lifting partner, he works full time and sometimes gets back late so i'd much rather do it with him then go to a gym, I couldn't do it to him..

much love