T Nation

Starting Bulk


#1

over the last three months i have been cutting and i have leaned down a lot and cut about 25 pounds ( i had some fat to loose ) i am happy with where i am at! i cut my carbs added cardio 3 times a week plus i play hockey ( not serious anymore as in my previous posts i was playing serious hockey 7 days a week now its only 3-4 times a week).

my diet now i eat carbs mostly before my wokrout so first 3 to 4 meals a days with a protein and vegtable ie. (chicken, rice, carrots etc and other variations of this combo protein carb veg etc) after my wokrout ill eat a protein with a small amont of carbs and then the rest of the night (meals 4-6) just a protein and vegatble and this worked out very well for me and i cut a lot of the remaining fat on my body. i also try ephedrine and caffeine for a month and this helpped to.

i now would like to bulk up over the winter months im 19 years old sitting at 197 6'2and about 6 % body fat. i have been trainig for about 3 years, about year and a half seriously. even though i am young and i dont party i go out but i dont drink i alway drive and very serious with my diet only allowing one cheat meal a week.

i workout 7 days a week with the exception of every second sunday i take a day of and or do cardio that day. i hit every muscle at least once a week or twice at the most minus legs that i train twice every week. i was just wondering about how to change up my diet and or training to put of a lot of mass this winter weather it is to add a mass gainer shake and or how and what to increase or decrease my proein carb veg etc intake.

i just dont want to do my bulk wrong and put fat on, i know i will have to gain some extra weight and i am fine with that i jjst want to do it right and get good results. i just started goin to school to become a personal trainer so i do a lot of siting in the moring but this allows me to be very precise with my meals allowing me to eat every 2 hrs. any and all advice would b greatly appreciated thank you


#2

If I was you I would read through this link
http://www.T-Nation.com/free_online_article/sports_body_training_performance/the_truth_about_bulking

Some people will tell you to not worry about fat and just eat and lift heavy. Others will tell you to increase your caloric intake by about 250 calories a week until you are gaining 2-3 a month and if you are gaining too much (5-7 lbs a month) than reduce by 250 calories.

I also think you will get better advice if you tell us your current macro breakdown and caloric intake.


#3

thanks i will read that article

i dont count my macros exactly but a regular days breaks down like this for meal first meal egg whites and toast then my next 3-4 meals have 2 cups of carbs a whole grain rice or pasta and either chicken breast or turkey or 2 fillets of fish. then all my meals after workout 3-4 some sort of protein 2 cups lean ground beef or turkey or chicken , fish, shrimp etc i try and keep the portions relatively the same size in all meals for the protein and i have 1-2 cups of vagtable with every meal

i know its not very exact I'm trying to slowy get into counting the macros exactly for each meal


#4

thanks i will read that

i dont count my macros exactly but a normal day breakdown currently goes like this. breakfast 10-12 egg whites and 2 peices of whole grain toast. then my nxt 3-4 meals i have 2 cups of carbs a whole grain rice or pasta with a protein i.e.. chicken breats or 2-3 fillets of fish. then after my workout meals 4-6 i have a protein 2 cups of lean ground turkey or beef and or chicken fish shrimp etc. i try and mainitn my portion size of my proteins the same all day and i also have 1-2 cups of vegtables with evry meal.

i know my numbers are far from exact i plan over the next moneth to begin counting my macros exactly with my bulking plan and the advice i get from this thanks