UNoffical "How to Bulk" thread and sample diet...

[LeanMeOut]

The Bulking Primer
By LeanMeOut & rambo @anabolicreview.com

Well since the old “How to Bulk” thread was erased with the server issues, we have decided to create this post with the details of how to gain lean mass with minimal fat gain.


First things first:
There are many reasons that bulking diets fail but here are a few of the most common reasons:
1) Calories are not high enough and putting on muscle mass fails
2) Calories are too high and macros percentages are not in check. This in turn leads to putting on sloppy weight (fat) as well as muscle.
3) You are BULKING, not CHEATING. Cheat days will be factored in, but your food choices should still be healthy. All diets, whether cutting or buking, need to be monitored. This means that watching your insulin spikes and TYPE of carb intake is still important.
4) You are what you eat. It’s just that simple. To simplify, you eat crap and you will look like crap.



That being said let’s talk calories and figuring out daily needs


Harris Benedict Formula for Calorie Calculations
“The Harris Benedict equation is a calorie formula using the variables of height, weight, age, and gender to calculate basal metabolic rate (BMR). This is more accurate than calculating calorie needs based on total body weight alone. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (Harris-Benedict will under-estimate calorie needs) and the very fat (Harris-Benedict will over-estimate calorie needs).”

That being said, there are is no concrete number of daily calorie intake your body needs, however using this formula will give you can idea of what you do need.

Harris Benedict Formula for Men
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

Notes:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

Example of BMR
You are 25 years old
You are 6 feet tall
Your weight is 220 pounds
Your BMR is 66 + (1370) + (914) - (170) = 2180 calories

Harris Benedict Formula for Men - STEP 2
To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2
- If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375
- If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
- If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
- If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9

Total Calorie Needs Example
If you are lightly active, multiply your BMR (2180) by 1.375 = 2997
Your total daily calorie requirement is therefore 2997 calories.
This is the total number of calories you need in order to MAINTAIN your current weight.

If you want to gain body weight, you must consume more calories than you burn. One pound of body weight is roughly equivalent to 3500 calories, so eating an extra 500 calories per day will cause you to gain one pound a week. Etc….

We have included an excel document created by Elliot @ AR that will calculate your calorie needs for you, using the Harris Benedict formula.

Elliot's Harris Benedict Calculator for Males:
http://www.geocities.com/arelliotness/
Download the document named: harris-elliot.xls


Alright so now we know that you need extra calories to gain weight. So what should these calories be comprised of?? Well before we go there, let’s talk diet basics.

The BASICS-
1. Postworkout Nutrition- I’m a firm believer that PWO nutrition is hands down the most important aspect of dieting. It is within the 15 minutes after a workout that your body is in dire need of nutrients. It is a completely anabolic state, and what you take in can be optimized to ensure maximum results. A general rule of thumb is 40-60 grams whey protein, and double the amount of whey in carbohydrates (50% dextrose/50% maltodextrin).

2. Carbs- carbohydrates are a very helpful macronutrient when you are trying to gain lean mass. However, carbohydrates are only useful if they are used at the correct times. In my opionion carbohydrates are only necessary for 3 meals of the day. These meals include breakfast, your PWO Shake, and your PPWO Meal. Your breakfast and PPWO meals should be comprised of slow burning complex carbs that are low on the glycemic chart. Some good examples of low glycemic carbs are brown rice, yams, and oatmeal. Others may include whole wheat bread, whole wheat pasta.

3. Protein- Just like when you are cutting, you need plenty of protein. For bulking, a good rule of thumb is 2-3g of protein per pound of lean bodyweight. You should take in a good portion of your protein in the source of real meals, avoid intaking too many shakes, as real food comes to a better benefit. The list foods with high protein bioavailability is extensive, and I will only cover a few, (Egg whites, Lean steak, Chicken breast, the list goes on forever….).

4. Fats- EFA’s (Essential Fatty Acids) are extremely important in any diet. The list of benefits from taking in dietary fats I extensive and I am not even going to get started on it. I will just say that a diet which includes EFA’s will yield much better results. Good sources of fat are ( Flax Oil, Nuts, Salmon, Olive Oil). EFA

5. The separation of Carbs and Fats- This is a hotly debated issue, but again, in my opinion, an important aspect nonetheless. Remember that it is often when you eat items and with what you eat them that is more important than what you are eating. A mouthful, I know, but stay with me. Remember that when you take in certain carbs, you can spike your insulin levels. If you are taking in fats when your insulin has been spiked, you are allowing the basic laws of physiology to act out, and you allow for a higher propensity for fat storage. Separation is key. The sample diet will give a good example of how to separate them.


6. Supplements-

Glutamine: Helps prevent catabolism. Best used in dosages of 10grams daily, 5 grams before cardio, 5 grams at another interval, but not after workout as it fights for absorption with the glutamine peptides in whey.

ALA/R-ALA- Gets my supplement of the day award. R-ALA is effective in lowering the spike of insulin when certain carbs are consumed. I could give you a dissertation on the stereoentisomeric properties of the R, but all you need to know is that it has been found to shuttle carbohydrates away from adipose and into myocytes. Translation: Away from fat cells, into muscle cells. It’s a supplement, however, not a miracle worker. It’s not a crutch, and won’t do anything about fat intake. ALA and R-ALA can also aid in the expedition of the ketogenic state. Remember that if you buy R-ALA that you supplement it with Biotin. Glucorell-R is prepackaged with it. If you can afford it, go for it. As far as dosage, with the R, you are looking at 1-2 pills of Glucorell R for each 30-40grams of carb intake.

Protein and Carb Shakes: I’m not going to cover protein, because even if you can’t afford it, you should sell a kidney to get some. Carb drinks are rather convenient, and companies offer pre mixed dosages, (CarboHit, Glycoload, UltraFuel). Dextrose and Maltodextrin can be bought from most supplement stores or online.

Creatine: Unlike while cutting, creatine can be used while bulking since the water retention from its use will not be an issue since you are “bulking”. In the body, creatine is synthesized from the amino acids glycine, arginine and methionine. Taking supplemental doses of creatine monohydrate can increase muscle creatine and phosphocreatine (PC) concentrations by up to 40%. These increases can lead to improvements in muscle energy production and recuperation.

www.allsportsnutition.com
www.*************.com


7. Cheating- Cheating is essential. Why? Remember, the body runs on homeostasis, it likes to keep balance. After eating so well after a week, your body begins to adjust, and lean mass gain / fat burning over time will not be as rapid. The other extremely important aspect is mental sanity. So many diets crash and fail because people don’t give themselves a chance to breath. Remember, cheating is not an opportunity for you to pillage the entire mall food court. Shoot for a cheat meal, not an all out binge. A fast food value meal can be 2,000 calories. Eat that 3 times on one day, and you’ve consumed 6,000 calories. And that’s not good in any case.

8. Cardio - D*mn right cardio!! Yes even when bulking. Why? Because cardio works the most important muscle of all – YOUR HEART. Not only that, but doing cardio 3 times a week will help keep the fat you will gain in this diet to a minimum. Cardio should be performed on an empty stomach first thing in the am. The proper cardio for burning fat is done by staying in your target heart rate for fat burning which is 65-70% of your max heart rate for a period of 45-60 minutes. To figure this out you can use the following formula:

(220 – your age) * .65
(220 – your age) * .7


Example for a 22 year old:

(220 – 22) * .65 = 128.7
(220 – 22) * .7 = 138.6


From this we can conclude that for a 22 year old target heart rate for fat burning should be between 129 and 138 beats per minute for 45-60 minutes.

Why 45-60 minutes?? Because fat burning (lipolysis) doesn’t typically kick in until the 20 minute mark, so only doing 30 minutes of cardio yields 10 minutes of fat burning. You get the point.


**Cardio Disclaimer: Some people have a harder time gaining weight than others, and doing cardio might not be the best idea for these people. For others who wish to use the fat burning abilities of cardio but still gain size, 30-35 minutes of cardio 1-3 times a week may be a better choice. Remember it is your body and only you know what works for you.

Now The Sample Diet:
Note: This is a sample diet for our 26 year old, 6ft tall, 220 pound gentleman mentioned in the example above for figuring out calorie needs. This diet will NOT work for you if those criteria don’t apply to you; however it is easy to customize the below diet to take in account your own statistics. It is the principles that are applicable.. I am not going to post the total amount of calories, only the carb, protein and fat macros for the whole day.

Based on the Harris Benedict formula above, our friend here needs 2997 calories a day to maintain his current weight. So in order for him to gain 1 pound a week, we need to increase his calories to right around 3500 a day since that will yield 3500 calories over his maintenance numbers needed for the week.


Meal 1: Pro/Carb

8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal

50g protein / 54g carbs / 5g fat



Meal 2: Pro/Fat

Lean Ground Beef, ¼ cup swiss cheese, green veggies

55g protein / 2g carbs / 20g fat



Meal 3: Pro/Carb

Chicken Breast, 1 and a half cup Brown Rice

55g protein / 64g carbs / 3g Fat
**Disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.


Meal 4: Pro/Fat

2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies

60g protein / 2g carbs / 13g Fat



Workout


Meal 5: PWO Nutrition

2 Scoops Whey Protein / 80g of Dextrose

40g protein / 80g carbs / 0g fat



Meal 6: PPWO

Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)

50g protein / 70g carbs / 3g fat



Meal 7: Pro/Fat

Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat



Meal 8: Before Bed

3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil

60g protein / 3g carbs / 21g Fat


That turns into approximately 420 grams protein, 250 grams Carbs, and 83 grams of fat. This is roughly 3500 calories

*Reminder: This is a PRIMER. It’s not mean to be comprehensive. Everyone is different, to find out what works for your body takes trial and error.





Here comes the fun part: Question and Answer….

Q: What about dairy?
A: This is totally dependant upon your goals. If you don’t mind the bloat from milk then go for it. Skim milk is a better choice as far as mixing fats and carbs go. Remember you are bulking so you have more freedom in your dietary choices.

Q: How often should I eat?
A: You’ll have to do the math to see how often you will have to eat to get your 7-8 meals a day in. If your up for 16 hours a day, then every 2 hours is how often you need to eat.

Q: Is sodium an issue?
A: Outside of the bloating issue, or if you have high cholesterol, no.

Q. How do I make my meals not taste like cardboard?
A. Be creative. Mix in some sugar free jam or splenda in your oats, some hot sauce or soy sauce on your meats, or pick up some sugar free ketchup.

Q. I don’t like old fashioned oats. Can I eat the pre mixed oats with fruit?
A. No. Be a man. Those mixes have ridiculous amounts of sugar.

Q. What about fruit?
A: Go for it, like with dairy you are BULKING. You have more freedom in your dietary choices.

Q: What are some good sources of Lean Protein?
A: Eggs, Fish, Chicken, Steak, Ground Beef, Whey Protein, Turkey….. the list goes on forever. Do a search and look through other people’s diets for ideas on protein

Q: What are some good sources of complex carbohydrates?
A: Rice, Pasta, Whole Wheat Bread, Yams, Oatmeal…. Same as above

As a final note we would like to thank SwoleCat and the rest of the diet forum participants for their help and influence on this post.

And we will end this sticky with a quote:

“Your desire to change must be greater than your desire to stay the same.”



LMO & Rambo

--------------------------------

Sources:

http://www.weight-loss-i.com/calorie-needs-harris-benedict.htm

[rambo]

What can I say? Outstanding post!

Great job, LMO! Let's get this sticky-ed!

[Blown_SC]

Sticky this shiot...

Excellent post my brutha... be proud!

[dalcowbag]

Hell Yes Lmo You Freggin Homogay You!!!!


Dcb

[BDTR]

i'm much more in favor of a toned down lee priest style bulk diet. I've found it works far better and i gain a lot more muscle, fat can always be stripped down after.

Fat is easier to lose than muscle is to gain, why limit yourself?

Your sample diet is good, the macros are correct, but in all honesty i prefer bulking with lots of red meat, lots of carbs and lots of fats and pay no attention to macros aside from protien (2 grams per lb of bodyweight) and the fats and carbs come in large amounts throughout the day as well..

Sure your way will put lean muscle on and limit fat loss, however my way is more fun. A sample bulking diet that i would use:

Meal 1. 1 1/2 servings n large 2 in milk with oatmeal and peanut butter and 4 eggs (cooked)

Meal 2. Steak, potatoes, veggies of some sort, 1/2 serving protien powder (usually whey) with olive oil (2-3 tablespoons)

Meal 3. Ground beef, onions, peppers, mushrooms, rice.

Meal 4. 1 1/2 servings n large 2, 2 tablespoons of olive oil, milk.

Ultrafuel preworkout

PWO
50 grams of whey, 150 grams of dextrose 20 ius of slin

PPWO
Chicken, rice, brocolli

Meal 6. Steak, mushrooms, onions potatoes or rice of some sort.

Meal 7. Nlarge 2 with milk, flax oil


Meal 8, 3 cans tuna with mayo and bread

Mid sleep snack - Cottage cheese, protien drink with milk.


So yeah... this diet isn't for endomorphs, but its what works for me.

It comes out to about 6500 cals, 600+ protien etc..

I also use 12.5mcg of t3 while bulking and the GH helps keep fat off.

[BDTR]

Swolecat is gonna have a stroke when he sees my sample diet lol.

[dalcowbag]

i think that many calories would only be good if you were on a ton of gear IMO

DCB

[LeanMeOut]

It comes out to about 6500 cals, 600+ protien etc..

<<LMO>>

[PrairieDawg]

awsome post. im glad to see my bulking diet is very similar to the one you've outlined

[BDTR]

SC is gonna PM me to Ban Me. I can read it now.

"hey brother we got a **** starter in the diet forum, can you ban em? Hios name is BDTR"

lol

<<LMO>>

[LeanMeOut]

SC is gonna PM me to Ban Me. I can read it now.

"hey brother we got a **** starter in the diet forum, can you ban em? Hios name is BDTR"

lol

Your right though he is gona die when he sees what you eat ED lol


<<LMO>>

[BDTR]

You should see my "cheat day"

[LeanMeOut]

You should see my "cheat day"

LOL..... hey now giving SC a stroke is one thing.... we don't want to kill him


<<LMO>>

[BDTR]

I think i break 10k on cheat days sometimes. Buffets, burgers, frozen smuckers PBJ's yumm.

[Elliot]

I think i break 10k on cheat days sometimes. Buffets, burgers, frozen smuckers PBJ's yumm.

i broke 10k once in my life and it wasnt something i want to expirence ever again.. and a good number was alcohol..

[LeanMeOut]

I think i break 10k on cheat days sometimes. Buffets, burgers, frozen smuckers PBJ's yumm.

lol



I would gain like 20 pounds of water if I ate that much food


<<LMO>>

[BDTR]

10k is easy to be honest. I could go over but i gotta limit myself just a tad.

[BDTR]

As long as i dont go above 14%-15% bodyfat while bulking, i dont care. dropping 5 percent bodyfat is easy, gaining 20 lbs of muscle isn't.

lol



I would gain like 20 pounds of water if I ate that much food


<<LMO>>

[LeanMeOut]

10k is easy to be honest. I could go over but i gotta limit myself just a tad.

LOL..... I have hit close to 8K kcals before.... I have never felt sicker. But then again your like 100 pounds heavier than us.



<<LMO>>

[LeanMeOut]

As long as i dont go above 14%-15% bodyfat while bulking, i dont care. dropping 5 percent bodyfat is easy, gaining 20 lbs of muscle isn't.

Very true.... but I think I would get up over 15% if I ate that much food very fast. But then again your on growth hormone and T3 when you bulk and you also out weigh me by a lot. Either way though you can't expect to traditionally bulk and not gain any fat. It comes with the game.


<<LMO>>

[BDTR]

Like i said, the GH and t3 really help me in staying "fairly" lean while bulking. If i did this clean, i would gains LOADS of fat and not even be able to utilise the food i take in.

Between the GH, t3, slin, IGF-1 and everything else, it works out well for me.

On a related subject, i crap about 6 times a day, usually more.

[Blown_SC]

i broke 10k once in my life and it wasnt something i want to expirence ever again.. and a good number was alcohol..

Yeah, I remember reading that... u poor bastid

[Blown_SC]

BDTR... that is one crazy diet ... i like it

What are your stats again? I forget... I think you're 5'10, 275 right?

[Beernutz]

Very Useful LMO..Im sure this will help alot of new guys with there diets.

[worldknown]

great post, sticky it plz!! lmo and rambo good job this **** is badass, i needed this

[BDTR]

6ft 295 or so.

BDTR... that is one crazy diet ... i like it

What are your stats again? I forget... I think you're 5'10, 275 right?

[LeanMeOut]

6ft 295 or so.

**** I was right.... haha you are about 100 pounds heavier than me almost exactly


<<LMO>>

[Mass Quest]

excellent article LMO wish this was here 4 days ago when i was trying to sort my diet out...lol

[Blown_SC]

6ft 295 or so.

Yeah, I knew you were a big fooker...
I'm 6ft, 255 lbs...around 21-23%... and still shredding...

[SwoleCat]

Like i said, the GH and t3 really help me in staying "fairly" lean while bulking. If i did this clean, i would gains LOADS of fat and not even be able to utilise the food i take in.

Between the GH, t3, slin, IGF-1 and everything else, it works out well for me.

That's why I didn't have a stroke when I read your diet!

Please ban yourself now!

Nah, you're 295 and need to gain muscle w/those ancillaries in your arsenal, so if you know how your body responds to this and you can get away with it, that's the only thing that matters. You're well ahead of those who are "looking" for a solid plan, so being that you are advanced, you are excused from me flaming the living sh*t out of your diet.

~SC~

[BDTR]

*phew*

SC approved lol.

I was seriously waiting for your eyes to pop out.

[BDTR]

Just curious though.. what do you think of that diet i posted? I mean it works for me, but im still curious. BTW.. THis was a great thread LMO, sticky.

[SwoleCat]

*phew*

SC approved lol.

I was seriously waiting for your eyes to pop out.

Huh......what does that last line say? I can't read it with one eye, let me grab my other eyeball off the carpet........ .

~SC~

[LeanMeOut]

Just curious though.. what do you think of that diet i posted? I mean it works for me, but im still curious. BTW.. THis was a great thread LMO, sticky.

Thanks bro ..... and honestly like I said your diet would make me a fat ass lol. But for a person of your size and taking the ancillaries you are taking it looks good to me. If it works for you keep on going with it.


<<LMO>>

[Beernutz]

Thanks bro ..... and honestly like I said your diet would make me a fat ass lol. But for a person of your size and taking the ancillaries you are taking it looks good to me. If it works for you keep on going with it.


<<LMO>>

Ya i agree if i ate that many Kcals and that much protein id be a butterball in no time. Id have to change my username to ButterNut.

[Lozgod]

4. Fats- EFA’s (Essential Fatty Acids) are extremely important in any diet. The list of benefits from taking in dietary fats I extensive and I am not even going to get started on it. I will just say that a diet which includes EFA’s will yield much better results. Good sources of fat are ( Flax Oil, Nuts, Salmon, Olive Oil). EFA

EFA's
Fatty acids are the building blocks in which fats and oils are composed. The fatty acids that are necassary for health and cannot be made by the body are called essential fatty acids. EFA's must be supplied through the diet.

Essential fatty acids have desirable effects on many disorders. They improve the skin and hair, reduce blood pressure, aid in the prevention of arthritis, lower cholesterol and triglyceride levels, and reduce the risk of blood clot formation. They are beneficial for candidiasis, cardiovascular disease, eczema, and psoriasis. Found in high concentrations in the brain, EFA's aid in the transmission of nerve impulses and are needed for the normal development and functioning of the brain. A deficiency of essential fatty acids can lead to a decreased ability to learn and recall information.

Every living cell in the body needs EFA's. They are essential to rebuilding and producing new cells. EFA's are also used by the body to produce prostagladins, hormone-like substances that act as chemical messengers and regulators of various body processes.

There are 2 basic categories of EFA's, designated omega-3 and omega-6, based on there chemical structures. Omega-3 EFA's, including alpha-linolenic and eicosapentaenoic acid (EPA), are found in deep water fish, fish oil, and certain vegatable oils, among them canola, flaxseed, and walnut oil. Omega-6 EFA's, which include linoleic and gamma-linolenic acids, are found primarily in raw nuts, seeds, and legumes, and in unsaturated vegatable oils such as borage, grapeseed, sesame, and soybean oils. In order to supply these EFA's they must be in pure liquid or supplement form and must not be subjected to heat either in processing or cooking. Heat destroys EFAs. Worse it creates dangerous free radicals.

The daily requirement of EFA's is satisfied by an amount equivalent to 10 to 20 percent of your total caloric intake. The most essential EFA is linoleic acid.

[fritz2435]

On a related subject, i crap about 6 times a day, usually more.

[hotrod1]

aight guys need some advice.........i do almost that same diet but i workout in the morning like at 7 or 8.....my meal before i go workout is a 1/2 cup of oatmeal (is that coo)......then after i finish the workout i take my pwo (same as in the bulking diet).........my real question is can i just incoporate the other meals as they follow after my pwo1 and pwo2 becuase i workout in the morning.....and i wanted to know if my meal before my workout is fine?

peace

[dalcowbag]

aight guys need some advice.........i do almost that same diet but i workout in the morning like at 7 or 8.....my meal before i go workout is a 1/2 cup of oatmeal (is that coo)......then after i finish the workout i take my pwo (same as in the bulking diet).........my real question is can i just incoporate the other meals as they follow after my pwo1 and pwo2 becuase i workout in the morning.....and i wanted to know if my meal before my workout is fine?

peace

the oatmeal is great dude, just add a protein to it and you got a solid meal.

i would run the diet somethin like this

pro/carb
LIFT
PWO shake (pro/ carb)
PPWO meal (pro/ carb)
meal 4 pro/ fat
meal 5 pro/ fat
meal 5 pro/ fat


DCB

[hotrod1]

thanx bro that helps alot..........i was kinda confused but its all good now! Just a question........some people have told me not to eat protien before i work out.....is there a reason to that?

peace