Bulking and Increased meal and protein consumption

  • Posted by a hidden member.
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    Nov 28, 2012 1:30 AM GMT
    Does any one have a problem with eating during bulking phase? It seems I have to force myself to eat. I eat at least 5-7 meals a day. Most are chicken breast....I eat every 3-4 hours. It is hard sometime to swallow stuff down so i have to force my self eating. My calories are around 2200-2800 a day. I usually eat a meal and a protein shake an hour before going to the gym. I usually then spend around 2-3 hours at gym for weight and cardio the when i leave a have around 500 ML of protein shakes (more water than needed)....which kinda make me full.......the when I get home I try to eat a meal ....complex carbs and pure chicken breast with no fat.

    It is so hard to sometimes cause it make me abit nauseated. Did you have a problem similar to this? I have been doing this for months so it is not new to me. Sometimes I feel nauseated not all the time. And I have not puke from eating yet.

    I consumed about 7-9 lbs (pre-cooked) of chicken breast a week.
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    Nov 28, 2012 2:20 PM GMT
    You're spending too long at the gym. 2-3 hours is wayyyyyy too much.

    You should also be cutting way back on your cardio. I've heard that ten minutes of HIIT cardio is really all you need when bulking. The more cardio you do, the more the calories are put into recovery from that instead of building up your muscles.

    But yeah, I agree. I usually try to pull in 3000+. Sometimes by the last meal it feels like I'm going to puke. Haha.
  • Skyboundbull

    Posts: 21

    Nov 28, 2012 2:36 PM GMT
    Take your time and build your calorie load slowly. You don't want to just jump up in calories. You may also want to research more what your eating. Go for more calorie dense foods. When I bulk I find myself eating proportionately less veggies and more dense foods like dairy and. Things like potatoes and oats.

    Have you tried gainer shakes. Those always help me get in my desired number of calories.
  • Posted by a hidden member.
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    Nov 29, 2012 2:13 AM GMT
    Thanks for the advice. I mostly eat chicken breasts. I stay away from dairy because the fat contents are high. Also even fat free milk has 12g of sugar per 8 oz.....I am just worry for the long run of high fat and sugar which could make me predispose to Coronary artery disease or increase my chance of diabetes since ADA recommendation for sugar is 40g per day for men and I just didn't want to damage my blood vessels from increase sugar. Also I eat alot of fruit and vegetables to promote bowel movement. They also contain antioxidants and other natural molecules that are not found in daily multivitamin that I am taking.........Hmmm........So I guess im trying to find a balance between ADA recommendation and bulking.....or perhaps ADA is recommendation for regular people who does not workout...I need to look up some more info

    Thanks,
  • spacemagic

    Posts: 520

    Nov 29, 2012 9:21 PM GMT
    Calories are calories. If you need more in your diet, add some healthy fats like olive oil and peanut butter, and healthy carbs like whole grains (brown rice, quinoa, etc.).
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    Nov 29, 2012 9:39 PM GMT
    Skipping dairy means cutting out some really useful foods like cottage cheese. Its a cassein protein as well so digests slower which is good for a bedtime snack for example. A little saturated fat isn't going to kill you, everything in moderation. Get the 1% low sodium stuff and its pretty healthy.

    Also like another poster said, your workout sessions are waaaaaay too long. 45 min is I think the recommended max for weightlifting if I recall properly. Your body switches into catabolic stressed mode after about that much time. I aim for about 60 min since I find it hard to get it all done in 45.
  • Posted by a hidden member.
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    Nov 29, 2012 9:39 PM GMT
    Well if your saying your bulking you should be consuming over 3000-3500+calories, not saying just immediately do it, start by adding 200-300 every day or w.e

    And come on 2-3 hours at the gym?! that is simply STUPID. less time at the gym and more time eating, and ofcourse rest is equally important.

    anyhow, do more research.. its really not that hard.
    goodluck.
  • Medjai

    Posts: 2671

    Nov 29, 2012 9:43 PM GMT
    jK87 saidWell if your saying your bulking you should be consuming over 3000-3500+calories, not saying just immediately do it, start by adding 200-300 every day or w.e

    And come on 2-3 hours at the gym?! that is simply STUPID. less time at the gym and more time eating, and ofcourse rest is equally important.

    anyhow, do more research.. its really not that hard.
    goodluck.


    There is not near enough information here to give a number for caloric consumption. Without knowing how much he burns on average, his workout intensity, and his goals, a number is a shot in the dark.

    He needs a dietician to get an actual value. That's why they exist; to clear up the misinformation of Internet know-it-alls.
  • Posted by a hidden member.
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    Nov 29, 2012 9:52 PM GMT
    I too find it hard to surpass the 3000Kcal mark when I abandon supplements completely. I need 5000Kcal daily distributed in 10 to 11 meals. My hunger is always way below my needs too. Which is why gainer shakes exist.
  • Posted by a hidden member.
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    Nov 29, 2012 10:02 PM GMT
    Medjai said
    jK87 saidWell if your saying your bulking you should be consuming over 3000-3500+calories, not saying just immediately do it, start by adding 200-300 every day or w.e

    And come on 2-3 hours at the gym?! that is simply STUPID. less time at the gym and more time eating, and ofcourse rest is equally important.

    anyhow, do more research.. its really not that hard.
    goodluck.


    There is not near enough information here to give a number for caloric consumption. Without knowing how much he burns on average, his workout intensity, and his goals, a number is a shot in the dark.

    He needs a dietician to get an actual value. That's why they exist; to clear up the misinformation of Internet know-it-alls.


    It's nice that you posted first in this thread. I agree with you. I won't disagree and say something snarky for the sake of disagreeing icon_smile.gif

    Wait, of course, in the USA a registered dietitian (RD) is spelled differently.

    OP visit eatright.org and click the Find a Registered Dietitian button.
  • Posted by a hidden member.
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    Nov 29, 2012 10:58 PM GMT
    Medjai said
    jK87 saidWell if your saying your bulking you should be consuming over 3000-3500+calories, not saying just immediately do it, start by adding 200-300 every day or w.e

    And come on 2-3 hours at the gym?! that is simply STUPID. less time at the gym and more time eating, and ofcourse rest is equally important.

    anyhow, do more research.. its really not that hard.
    goodluck.


    There is not near enough information here to give a number for caloric consumption. Without knowing how much he burns on average, his workout intensity, and his goals, a number is a shot in the dark.

    He needs a dietician to get an actual value. That's why they exist; to clear up the misinformation of Internet know-it-alls.


    He said he is bulking which means trying to put on size. Meaning he needs to consume more calories then he already is, n no way is he going to put on mass if he eats 2000calories..3000-4000calories is a good amount to do so. Works for me, and many others. You dont need a frickin dietician to tell you that. And looking at you, do you even know what bulking means??
  • Posted by a hidden member.
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    Nov 30, 2012 1:39 AM GMT
    uoft23 saidSkipping dairy means cutting out some really useful foods like cottage cheese. Its a cassein protein as well so digests slower which is good for a bedtime snack for example. A little saturated fat isn't going to kill you, everything in moderation. Get the 1% low sodium stuff and its pretty healthy.

    Also like another poster said, your workout sessions are waaaaaay too long. 45 min is I think the recommended max for weightlifting if I recall properly. Your body switches into catabolic stressed mode after about that much time. I aim for about 60 min since I find it hard to get it all done in 45.


    Only 60 mins? I usually do 10-12 sets of 8-12 reps per day for per muscle group. that takes me around an hour and a half or so to finish. I try to target every single different muscle group on that body part so I have to vary my workout. My rest between set aare 1:30 secs to 2 mins depends on the intensity. I just don't feel like 60 is enough time.....and do you usually do cardio afterward? TBH I am only trying to bulk up my chest......I am just afraid to get some belly fat......I am up my cardio to 30 mins a day for 6 days a week now.
  • Posted by a hidden member.
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    Nov 30, 2012 1:48 AM GMT
    jK87 said
    Medjai said
    jK87 saidWell if your saying your bulking you should be consuming over 3000-3500+calories, not saying just immediately do it, start by adding 200-300 every day or w.e

    And come on 2-3 hours at the gym?! that is simply STUPID. less time at the gym and more time eating, and ofcourse rest is equally important.

    anyhow, do more research.. its really not that hard.
    goodluck.


    There is not near enough information here to give a number for caloric consumption. Without knowing how much he burns on average, his workout intensity, and his goals, a number is a shot in the dark.

    He needs a dietician to get an actual value. That's why they exist; to clear up the misinformation of Internet know-it-alls.


    He said he is bulking which means trying to put on size. Meaning he needs to consume more calories then he already is, n no way is he going to put on mass if he eats 2000calories..3000-4000calories is a good amount to do so. Works for me, and many others. You dont need a frickin dietician to tell you that. And looking at you, do you even know what bulking means??


    RIIIIIGHT

    Because if it works for you it will work for him...

    And what if your metabolism already is burning at over 3k calories per day? Think 3000 would be good for me?

    NO Shit I probably need 4.5-5k calories -.-
  • Posted by a hidden member.
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    Nov 30, 2012 5:47 AM GMT
    Tskunt said
    jK87 said
    Medjai said
    jK87 saidWell if your saying your bulking you should be consuming over 3000-3500+calories, not saying just immediately do it, start by adding 200-300 every day or w.e

    And come on 2-3 hours at the gym?! that is simply STUPID. less time at the gym and more time eating, and ofcourse rest is equally important.

    anyhow, do more research.. its really not that hard.
    goodluck.


    There is not near enough information here to give a number for caloric consumption. Without knowing how much he burns on average, his workout intensity, and his goals, a number is a shot in the dark.

    He needs a dietician to get an actual value. That's why they exist; to clear up the misinformation of Internet know-it-alls.


    He said he is bulking which means trying to put on size. Meaning he needs to consume more calories then he already is, n no way is he going to put on mass if he eats 2000calories..3000-4000calories is a good amount to do so. Works for me, and many others. You dont need a frickin dietician to tell you that. And looking at you, do you even know what bulking means??


    RIIIIIGHT

    Because if it works for you it will work for him...

    And what if your metabolism already is burning at over 3k calories per day? Think 3000 would be good for me?

    NO Shit I probably need 4.5-5k calories -.-

    are we talking about your problems here? I dont think so. And looking at Genuitiy i would say he weighs less than 170lbs so 3000-4000cals is good for him to start off, and im simply giving my advice to him, i could care less what you have to say skinny man.
  • Posted by a hidden member.
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    Nov 30, 2012 6:52 PM GMT
    Thanks for the reply. I actually am 180 lbs. I am in good shape but I think I am going to focus on fat loss to get to 10% body fat before I am bulking up now. I think i am around 15 or 16% at the moment.

    Also some information I got was 500 calories on top of your basal metabolic rate for bulking. My BMR is 2250 so wouldn't my bulking phase is 2750 instead of 3000? The 3000 freak me out. I don't want to gain fat.

    Thanks
  • Posted by a hidden member.
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    Nov 30, 2012 7:05 PM GMT
    Those BMR calculators are just best gueses...they're not specific to you. If you're really worried about fat, just try eating a little more each week until you find you're putting on what you want. Achieving the exact number of calories your body needs and never going over or under is not going to be possible and you won't be bulking if you go under, therefore you need to go a little over consistently which will result in some fat. Thats why its called bulking ;)

    As for your 90 minute workouts, its too long. Its not to say they won't work, but you're spending more time for less results essentially. Are you doing split routines or entire body workouts every time you work out? You should really google some good workout routines for beginners - there's lots of stuff out there.

    And I do cardio yes, but I don't consider it as part of my workout time because I do it on a bicycle...a real one outdoors so its usually spaced far from my time at the gym.
  • Posted by a hidden member.
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    Dec 01, 2012 12:53 AM GMT
    uoft23 saidThose BMR calculators are just best gueses...they're not specific to you. If you're really worried about fat, just try eating a little more each week until you find you're putting on what you want. Achieving the exact number of calories your body needs and never going over or under is not going to be possible and you won't be bulking if you go under, therefore you need to go a little over consistently which will result in some fat. Thats why its called bulking ;)

    As for your 90 minute workouts, its too long. Its not to say they won't work, but you're spending more time for less results essentially. Are you doing split routines or entire body workouts every time you work out? You should really google some good workout routines for beginners - there's lots of stuff out there.

    And I do cardio yes, but I don't consider it as part of my workout time because I do it on a bicycle...a real one outdoors so its usually spaced far from my time at the gym.


    My Routine is
    Monday-Bicep, Tricep &30 mins running (When I run my HR ~167-170ish)
    Tuesday- All Chest- Incline, decline, and Flat Flyes & 40 mins Elliptical
    Wednesday- Buttock- 30 mins running
    Thursday-Back-40 mins elliptical-
    Friday- Shoulders & ~320 push ups (doublet set right after shoulder) 30 mins running
    Saturday- Calf and 30 mins cardio
    Sunday- off

    I am a student so I spend alot of time doing studying and clinical works so the calories don't burn well so I thought perhaps longer durations will abit more with toning on top of breaking muscle down.....

    Thanks for the advice
  • Posted by a hidden member.
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    Dec 02, 2012 5:02 PM GMT
    Anyone who's gone through this process can tell you that bulking up is not as easy as it sounds. When I'm bulking up, my diet usually consists of roughly 4000 good calories a day--and I'm 5'7". Often, I have to shove food down my throat, and I always end up with that nasty feeling of wanting to regurgitate. There's really no way around it. Try to eat more often and spread the caloric intake across at least 5-6 meals a day. Also, ingesting casein before bedtime also helps.
  • baileydog1980

    Posts: 31

    Dec 05, 2012 6:15 PM GMT
    Perserverance said
    My Routine is
    Monday-Bicep, Tricep &30 mins running (When I run my HR ~167-170ish)
    Tuesday- All Chest- Incline, decline, and Flat Flyes & 40 mins Elliptical
    Wednesday- Buttock- 30 mins running
    Thursday-Back-40 mins elliptical-
    Friday- Shoulders & ~320 push ups (doublet set right after shoulder) 30 mins running
    Saturday- Calf and 30 mins cardio
    Sunday- off

    I am a student so I spend alot of time doing studying and clinical works so the calories don't burn well so I thought perhaps longer durations will abit more with toning on top of breaking muscle down.....

    Thanks for the advice


    Upper legs?? Ya know, the bit between your calves and buttocks?
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    Dec 07, 2012 1:55 AM GMT
    baileydog1980 said
    Perserverance said
    My Routine is
    Monday-Bicep, Tricep &30 mins running (When I run my HR ~167-170ish)
    Tuesday- All Chest- Incline, decline, and Flat Flyes & 40 mins Elliptical
    Wednesday- Buttock- 30 mins running
    Thursday-Back-40 mins elliptical-
    Friday- Shoulders & ~320 push ups (doublet set right after shoulder) 30 mins running
    Saturday- Calf and 30 mins cardio
    Sunday- off

    I am a student so I spend alot of time doing studying and clinical works so the calories don't burn well so I thought perhaps longer durations will abit more with toning on top of breaking muscle down.....

    Thanks for the advice


    Upper legs?? Ya know, the bit between your calves and buttocks?


    That is with Buttock. I do squat and lunges.....I just didn't describe it fully.
  • Posted by a hidden member.
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    Dec 07, 2012 2:13 AM GMT
    Don't over do the cardio as they say it's catabolic to muscle.

    As someone said, adding peanut butter to shakes add a lot of calories so it's easier to get in the calories for the day.
    I also use blended up oatmeal in my shakes for even more calories and it makes the shake thicker.

  • mrblue

    Posts: 27

    Jan 04, 2013 7:32 AM GMT
    Any recommendations for gainer shakes?
  • Posted by a hidden member.
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    Jan 04, 2013 7:41 AM GMT
    if dont get it right you end up fat, and fat is not muscle
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    Jan 06, 2013 7:28 AM GMT
    Perserverance saidThanks for the reply. I actually am 180 lbs. I am in good shape but I think I am going to focus on fat loss to get to 10% body fat before I am bulking up now. I think i am around 15 or 16% at the moment.

    Also some information I got was 500 calories on top of your basal metabolic rate for bulking. My BMR is 2250 so wouldn't my bulking phase is 2750 instead of 3000? The 3000 freak me out. I don't want to gain fat.

    Thanks


    You should talk to a professional dietician if possible. Ive been working with one for a month now and discovering that years of online researching has lead me to make some bad decisions!

    A professional can run a test that provides you with an accurate bmr number. Extended dieting / fasting can decrease your bmr even if you are athletic. Years of dieting has reduced my bmr to 1100 (before any lifestyle and exercise adjusters). This could lead to thyroid or other catabolic pathway issues later in life.

    At a minimum I would agree with your approach of hitting a body fat goal first and then make new bulk/muscle goals after that. It's tough to really maximize your bulk returns when you are also calorie conscious for a fat loss diet.