Bulking diet and training routine
Discussion
Ive been going to the gym regularly for the past 8/9 months now.
Enjoying the routine it gives me in my working week (up nice and early, eating reasonably well and overall fitness has increased).
In order to change things and keep it interesting I've recently started a 'buff dudes' 12 week plan. I'm into week 3 and unfortunately lost my motivation. This is just a phase so I've take a couple of weekend off and plan to get back to the gym on Monday.
My question is, can anyone recommend a good bulking diet and training routine? I'm tempted to buy the ldnm bulking bible but would rather not pay out if at all possible. I already have the cutting guide (anyone want to swap?
) but that's for fat loss which I want to use from around march onwards.
Any suggestions?
Enjoying the routine it gives me in my working week (up nice and early, eating reasonably well and overall fitness has increased).
In order to change things and keep it interesting I've recently started a 'buff dudes' 12 week plan. I'm into week 3 and unfortunately lost my motivation. This is just a phase so I've take a couple of weekend off and plan to get back to the gym on Monday.
My question is, can anyone recommend a good bulking diet and training routine? I'm tempted to buy the ldnm bulking bible but would rather not pay out if at all possible. I already have the cutting guide (anyone want to swap?
) but that's for fat loss which I want to use from around march onwards. Any suggestions?
Just add Nutella to everything,you'll soon bulk up 
I wouldn't pay for a guide though. Just ask for advice on the bodybuilding forums and you'll get better info for free.
Personally I found that adding 300 calories a day to my 'maintenance' numbers plus compound lifts was enough to get the body growing without gaining too much fat.
Search for Iron Addicts SPBR (simple power based routine) or Ice Cream fitness for an easy to follow routine that incorporates compound lifts as a base.
I wouldn't pay for a guide though. Just ask for advice on the bodybuilding forums and you'll get better info for free.
Personally I found that adding 300 calories a day to my 'maintenance' numbers plus compound lifts was enough to get the body growing without gaining too much fat.
Search for Iron Addicts SPBR (simple power based routine) or Ice Cream fitness for an easy to follow routine that incorporates compound lifts as a base.
Wobbegong said:
Just add Nutella to everything,you'll soon bulk up
I wouldn't pay for a guide though. Just ask for advice on the bodybuilding forums and you'll get better info for free.
Personally I found that adding 300 calories a day to my 'maintenance' numbers plus compound lifts was enough to get the body growing without gaining too much fat.
Search for Iron Addicts SPBR (simple power based routine) or Ice Cream fitness for an easy to follow routine that incorporates compound lifts as a base.
Thank you for the above. I'll have a look and do some research tonight. I wouldn't pay for a guide though. Just ask for advice on the bodybuilding forums and you'll get better info for free.
Personally I found that adding 300 calories a day to my 'maintenance' numbers plus compound lifts was enough to get the body growing without gaining too much fat.
Search for Iron Addicts SPBR (simple power based routine) or Ice Cream fitness for an easy to follow routine that incorporates compound lifts as a base.
Maybe a silly question but the Nutella thing, is that true to an extent? I've been trying to eat 3000 calories a day of good quality food, being mindful of the sugar intake is hard.
As I'm bulking, can i just eat anything (within reason) and lift hard?
There is a lot of conflicting information on the internet about it and I'm sure most is marketing in trying to get you to eat certain things.
I would have thought that when I reach my cutting stage I would then watch what I eat more closely
When it comes to training and nutrition this guy knows his stuff.
http://www.danielwheeler.co.uk/bulking-guide
http://www.danielwheeler.co.uk/bulking-guide
Floptimus Prime said:
Ah yes Mr Wheeler, the man of a thousand amazing tales...
Anyway, Follow "Trainedbyjp" on Facebook. His diet advice is second to none.
He recently did 2 live Q&A videos on fb, ive learnt a fair bit watching them regarding gaining muscle.
Care to elaborate further?Anyway, Follow "Trainedbyjp" on Facebook. His diet advice is second to none.
He recently did 2 live Q&A videos on fb, ive learnt a fair bit watching them regarding gaining muscle.
Further to my post above
http://www.ironaddicts.com/forums/showthread.php?t...
This is the workout I usually follow. Have had good results with it and it is quite varied with alternative techniques/exercises available so doesn't become too boring.
For nutrition I find that clean eating makes me stick to the macros/exercise better and less likely to 'cheat' and go off the rails. However........I can eat complete rubbish and still gain/lose as required as long as I meet my calorie allowance.
You don't need protein drinks or the multitude of magic pills that are offered, you can get everything you require from normal food. However a protein shake is pretty handy quick fix if you're not meeting the necessary protein intake.
If you go to www.iifym.com you can find out a rough idea of your calorie intake required to maintain/lose/gain weight. It'll give a rough macro breakdown that you can then carry over to MyFitnessPal. It won't be exact so you can add or remove calories as required to meet your goal.
It is really not any more complicated than that.
http://www.ironaddicts.com/forums/showthread.php?t...
This is the workout I usually follow. Have had good results with it and it is quite varied with alternative techniques/exercises available so doesn't become too boring.
For nutrition I find that clean eating makes me stick to the macros/exercise better and less likely to 'cheat' and go off the rails. However........I can eat complete rubbish and still gain/lose as required as long as I meet my calorie allowance.
You don't need protein drinks or the multitude of magic pills that are offered, you can get everything you require from normal food. However a protein shake is pretty handy quick fix if you're not meeting the necessary protein intake.
If you go to www.iifym.com you can find out a rough idea of your calorie intake required to maintain/lose/gain weight. It'll give a rough macro breakdown that you can then carry over to MyFitnessPal. It won't be exact so you can add or remove calories as required to meet your goal.
It is really not any more complicated than that.
ambuletz said:
Full body workouts, lift heavy, progressive overload, calorie surplus and consistency. No fancy routines or con-books E-books needed.
This- consistency is key- do anything half sensible, but keep doing it for a long time. Most people don't, then complain the program is rubbish.Gassing Station | Health Matters | Top of Page | What's New | My Stuff