Any help with bulking?
Any help with bulking?
I've been bulking for a while. I know what and when I should eat, just can you answer these questions for me (estimates)?
...also, I know that a lot of you recommend eating like 3500 cal, but i am trying to do a slow clean bulk to put on as little fat as possible. I don't mind if this makes it a slower process.
1. Being 5'9", 130 lbs, 15 yrs old, and very active, how much should I eat to gain muscle?
2. My BF% is about 9%. What would be ideal?
3. What kind of training should I do? Right now I'm on a 5 day cyclus (working 1 body part a week, but working them HARD), and a lot of cardio and ab work.
4. I heard something about increasing your calories quickly will cause you to store extra fat at first. That happened to me, and I cut my calories down a lot to get it off. If I work my way back up slowly, will the same thing happen again?
Thanks.
Work your way up slowly and the cal number should be around 3000 for you but everyone is different so you need to see what works for your body, just gradually increase cals. Personally I would do a cycle where you work each body part two times a week but thats me.
I've been bulking for a while. I know what and when I should eat, just can you answer these questions for me (estimates)?
...also, I know that a lot of you recommend eating like 3500 cal, but i am trying to do a slow clean bulk to put on as little fat as possible. I don't mind if this makes it a slower process.
1. Being 5'9", 130 lbs, 15 yrs old, and very active, how much should I eat to gain muscle?
2. My BF% is about 9%. What would be ideal?
3. What kind of training should I do? Right now I'm on a 5 day cyclus (working 1 body part a week, but working them HARD), and a lot of cardio and ab work.
4. I heard something about increasing your calories quickly will cause you to store extra fat at first. That happened to me, and I cut my calories down a lot to get it off. If I work my way back up slowly, will the same thing happen again?
Thanks. Being only 15 you may be able to get away with eating quite a bit & still find that you do not pack on the size(muscle mass) . The reason for this is that your hormones may not have kicked into overdrive yet. You will see some strength gains without the accompanying size increases. This is normal. You are teaching your nervous system to be more efficient.
Be Patient!!
Keep up with your clean eating habits, Do lots of Compound (basic) lifts like: Bench Press, Squats, Deadlifts, Dips, BB curls, Military press, Power Cleans Push press, Front squats, Lateral raises, Seated, Standing & Donkey Calf Raises, Romanian Deadlifts, etc... Get lots of uninterrupted sleep.
You may want to try a 3 or 4 day a week cycle. Do a whole body workout Mon, Wed & Fri or do an Upper body/Lower body split. Mon = Upper, Tues = Lower, Wed = rest, Thurs = Upper, Fri = Rest, Sat = Lower, Sun = rest.
Eg: Total Body:Do 3 sets of 15 reps weeks 1 & 2(rest 45 seconds between sets) , 4 sets or 10-12 reps weeks 3 & 4 (rest 60-75 seconds between sets), 5 sets of 6-8 reps , weeks 5 & 6(rest 90 - 120 seconds between sets).
Squats
Incline Bench
Overhand Pull ups( or Lat pull downs)
Stiff leg Deadlifts
Military Press
EZ Bar Preacher curls
Tricep Rope Push downs
Standing Calf Raises
Crunches
Perform 20 minutes of Moderate to challenging cardio on non lifting days. You can also do core work on non lifting days.
Your % body fat is fine. If you can stay in around 9-12% you are doing GREAT!
Best of luck!
...also, I know that a lot of you recommend eating like 3500 cal, but i am trying to do a slow clean bulk to put on as little fat as possible. I don't mind if this makes it a slower process.
1. Being 5'9", 130 lbs, 15 yrs old, and very active, how much should I eat to gain muscle?
oh please you weight 130lbs, 9% bodyfat you should not worry that much about putting on fat. Eat alot of good foods and train hard, monitor your gains every week and try to gain 1-2 pounds a week if you are worry about puttin too much fat.
Thanks so much for the advice. It really helped.
...also, I know that a lot of you recommend eating like 3500 cal, but i am trying to do a slow clean bulk to put on as little fat as possible. I don't mind if this makes it a slower process.
1. Being 5'9", 130 lbs, 15 yrs old, and very active, how much should I eat to gain muscle?
oh please you weight 130lbs, 9% bodyfat you should not worry that much about putting on fat. Eat alot of good foods and train hard, monitor your gains every week and try to gain 1-2 pounds a week if you are worry about puttin too much fat. If he gains 1-2 pounds a week that is 50 -100 pounds in a year. Obviously, he wouldn't want to do that. Gains don't always come in a linear fashion.
Just try to set a goal to increase your core lifts. If you put 50 lbs on all your Compound lifts you will gain roughly 5 pounds in FFM . Eat clean & monitor serving sizes.
3500 sounds perfect, we're about the same weight and i've got a ton more lean mass, I would swallow down more protein and carbs at first but level off at 40/40/20. Deadlift, deadlift, deadlift. Dips, chinups, and pushups too, three very overlooked muscle builders.
I've been bulking for a while. I know what and when I should eat, just can you answer these questions for me (estimates)?
...also, I know that a lot of you recommend eating like 3500 cal, but i am trying to do a slow clean bulk to put on as little fat as possible. I don't mind if this makes it a slower process.
1. Being 5'9", 130 lbs, 15 yrs old, and very active, how much should I eat to gain muscle?
2. My BF% is about 9%. What would be ideal?
3. What kind of training should I do? Right now I'm on a 5 day cyclus (working 1 body part a week, but working them HARD), and a lot of cardio and ab work.
4. I heard something about increasing your calories quickly will cause you to store extra fat at first. That happened to me, and I cut my calories down a lot to get it off. If I work my way back up slowly, will the same thing happen again?
Thanks.
Answer:
Work your way up slowly and the cal number should be around 3000 for you but everyone is different so you need to see what works for your body, just gradually increase cals. Personally I would do a cycle where you work each body part two times a week but thats me.
Answer:
I've been bulking for a while. I know what and when I should eat, just can you answer these questions for me (estimates)?
...also, I know that a lot of you recommend eating like 3500 cal, but i am trying to do a slow clean bulk to put on as little fat as possible. I don't mind if this makes it a slower process.
1. Being 5'9", 130 lbs, 15 yrs old, and very active, how much should I eat to gain muscle?
2. My BF% is about 9%. What would be ideal?
3. What kind of training should I do? Right now I'm on a 5 day cyclus (working 1 body part a week, but working them HARD), and a lot of cardio and ab work.
4. I heard something about increasing your calories quickly will cause you to store extra fat at first. That happened to me, and I cut my calories down a lot to get it off. If I work my way back up slowly, will the same thing happen again?
Thanks. Being only 15 you may be able to get away with eating quite a bit & still find that you do not pack on the size(muscle mass) . The reason for this is that your hormones may not have kicked into overdrive yet. You will see some strength gains without the accompanying size increases. This is normal. You are teaching your nervous system to be more efficient.
Be Patient!!
Keep up with your clean eating habits, Do lots of Compound (basic) lifts like: Bench Press, Squats, Deadlifts, Dips, BB curls, Military press, Power Cleans Push press, Front squats, Lateral raises, Seated, Standing & Donkey Calf Raises, Romanian Deadlifts, etc... Get lots of uninterrupted sleep.
You may want to try a 3 or 4 day a week cycle. Do a whole body workout Mon, Wed & Fri or do an Upper body/Lower body split. Mon = Upper, Tues = Lower, Wed = rest, Thurs = Upper, Fri = Rest, Sat = Lower, Sun = rest.
Eg: Total Body:Do 3 sets of 15 reps weeks 1 & 2(rest 45 seconds between sets) , 4 sets or 10-12 reps weeks 3 & 4 (rest 60-75 seconds between sets), 5 sets of 6-8 reps , weeks 5 & 6(rest 90 - 120 seconds between sets).
Squats
Incline Bench
Overhand Pull ups( or Lat pull downs)
Stiff leg Deadlifts
Military Press
EZ Bar Preacher curls
Tricep Rope Push downs
Standing Calf Raises
Crunches
Perform 20 minutes of Moderate to challenging cardio on non lifting days. You can also do core work on non lifting days.
Your % body fat is fine. If you can stay in around 9-12% you are doing GREAT!
Best of luck!
Answer:
...also, I know that a lot of you recommend eating like 3500 cal, but i am trying to do a slow clean bulk to put on as little fat as possible. I don't mind if this makes it a slower process.
1. Being 5'9", 130 lbs, 15 yrs old, and very active, how much should I eat to gain muscle?
oh please you weight 130lbs, 9% bodyfat you should not worry that much about putting on fat. Eat alot of good foods and train hard, monitor your gains every week and try to gain 1-2 pounds a week if you are worry about puttin too much fat.
Answer:
Thanks so much for the advice. It really helped.
Answer:
...also, I know that a lot of you recommend eating like 3500 cal, but i am trying to do a slow clean bulk to put on as little fat as possible. I don't mind if this makes it a slower process.
1. Being 5'9", 130 lbs, 15 yrs old, and very active, how much should I eat to gain muscle?
oh please you weight 130lbs, 9% bodyfat you should not worry that much about putting on fat. Eat alot of good foods and train hard, monitor your gains every week and try to gain 1-2 pounds a week if you are worry about puttin too much fat. If he gains 1-2 pounds a week that is 50 -100 pounds in a year. Obviously, he wouldn't want to do that. Gains don't always come in a linear fashion.
Just try to set a goal to increase your core lifts. If you put 50 lbs on all your Compound lifts you will gain roughly 5 pounds in FFM . Eat clean & monitor serving sizes.
Answer:
3500 sounds perfect, we're about the same weight and i've got a ton more lean mass, I would swallow down more protein and carbs at first but level off at 40/40/20. Deadlift, deadlift, deadlift. Dips, chinups, and pushups too, three very overlooked muscle builders.