Tips for bulking

[Rjones09]

Hey guys,

I'm 6' 160lbs 25 y.o. I eat a pretty clean diet (foods I actually have to wash and prepare). I was wondering if you guys may be able to give some good advice for meals and food to help me bulk up. I have never weighed more than 160lbs.
I am interested in starting a cycle, although I have been advised by a few guys to try and naturally bulk first. I have always been on the lighter side and really unable to bulk up.
Any advice, pointers, or any info is greatly appreciated.
Thanks

[Back In Black]

Eat more. Simple really.

What is your current macro intake and what results is it yielding?

[hellomycognomen]

Bodybuilding legend Milos Sarcev discusses how to structure a diet for ectomorph in these videos.
http://forums.steroid.com/nutrition-...how-diet.html?

They will give you a good idea of what to do.

-Cheers

[Rjones09]

Back in Black, Im not 100% sure of the break down, (here comes my inexperience and lack of knowledge) I would say I eat close to 2500 calories a day. I eat 5-6 meals a day, try and have a high calorie protein shake before bed as well. I am very active and have always struggled to put on weight.
Hellomycognomen I will definitely check out those videos and see what they have to offer.

[AngryNR3C4]

If you have a hard time eating enough, you could use a calorie tracker like myfitnesspal to see how much you really eat and just eat more.
You say you're very active, if 2500 is your maintenance, just eat 2700-2800 for a bulk. Somewhere around 0.5 to 1 lbs per week are good gains, any more is too much.
When weight doesn't move for 2 weeks, bump cals up 10% more.

[Rjones09]

Thanks Angry, I will try that to see where I actually am.

[scotty51312]

You mentioned a calorie dense shake before bed. Switch this to real food. Try lean beef with cottage cheese (full fat) to slow down your digestion overnight. Since for most of us sleep is the longest period without food, u need something that will break down slowly

[Tanner Chambers]

Edit

[Rjones09]

Scotty I will give that a shot and see where I get and for results.
Tanner, I've been working out since I graduated high school in 07, I took some time off for broken legs, and I've been working hard for 2.5 years since I've recovered, so gym time is no issue, I go 4-5 times per week and I'm very active when I'm not there.

[Rjones09]

I'll also mention I usually work out first thing in the morning, between 6-7 a.m. What should I be eating in the morning. Generally I do not eat before the gym, I have my pre-work out/creatine and thats about all til I get home and make breakfast. Do you guys suggest I eat something before I go to the gym as well?

[Docd187123]

Back in Black, Im not 100% sure of the break down, (here comes my inexperience and lack of knowledge) I would say I eat close to 2500 calories a day. I eat 5-6 meals a day, try and have a high calorie protein shake before bed as well. I am very active and have always struggled to put on weight.
Hellomycognomen I will definitely check out those videos and see what they have to offer.

Many ppl find it easier to eat fewer larger meals packed with more energy dense foods. If you're having trouble getting in your required amount of calories trying playing around with your meal frequency and food choices.

[ghettoboyd]

I would feel free to eat a not so clean calorie dense meal (like mc d's or taco bell) eating clean dosent always help people like you to gain weight if you really have a hard time gaining weight or hitting your calorie intake for the day try it...

[Docd187123]

I would feel free to eat a not so clean calorie dense meal (like mc d's or taco bell) eating clean dosent always help people like you to gain weight if you really have a hard time gaining weight or hitting your calorie intake for the day try it...

This is what I do to help get calories in when appetite isn't the greatest or time is a factor.

[rooftop1]

Blending meals has worked well for me and saves time easier to get down to. I blend just about anything chicken veggie sweet potato or breakfast cooked egg egg whites oatmeal protein blueberries almonds etc

[Rjones09]

Thanks for all the info guys. Like most of you say, I just have to eat more. I have put on 4+lbs already and feeling good. In my eyes eating clean was not nearly the same as bulking. I am still eating relatively clean, just eating more. I have mixed up my gym routine which has given me some gains there as well. Thanks again for all the info!