I’m about to embark on a size/strength routine that has me on Jim Wendler’s 5’s PRO + FSL. This will undoubtedly make me stronger; but I also want to get bigger.
Nothing new here, but it’s amazing the difference I feel in gym when I’m eating well and getting good sleep compared to not eating enough or eating shit and sleeping bad.
I’m 165 pounds at 6’1. I’m at least 10 pounds underweight for my height, so I would like to get into the 180’s. I’ve done countless calorie calculators, and I walked away from those knowing I need 4,000 calories a day for weight gain.
I need half of those calories coming in form of carbohydrates. That’s about 650g of carbs.
Any tips or “bulking” plans you could recommend? [/quote]
I highly doubt you need 24 kcals per pound to start gaining weight. What applications showed you need this.
Half of calories coming from carbs for a 4000 calorie diet would have you eating 500 grams per day as said above.
Being you know how to calculate your kcal and macros, fit in the macros with the appropriate foods.
Tips on bulking that have worked well for an ordinary guy like me are:
- Hit each muscle twice per week or once every four to five days.
- Three to four days per week lifting.
- 20 to 40 min cardio two to four times per week.
- One or two exercises per muscle (isolation exercises only for lagging parts)
- Six to 15 reps per set (arms and quads grow well with higher reps, I believe, and some exercises are just not meant for less than eight reps)
- Focus on breaking rep PR’s.
- It is not necessary to train with 100% effort all the time, nor is it really possible sometimes for ordinary people with lives.
- People can do what they want, but I think most people do not benefit much from below six reps if they are not powerlifters.
- Do not feel as if you MUST do regular bench presses, regular deadlifts, and back squats even if they make you feel like shit.
- Do exercises that suit your body. For example, if you are arms-dominant, do dumbbell bench presses.