-[ B U L K ]--- U P ---[ F A S T ]-

[I W C M O R E]

A problem for many people is not loosing weight, but gaining weight!
This is to help those who would like to BULK UP.

Bulking up is the term for building muscle mass!
Muscle mass, not fat!
Of course, bulking is different for everyone.
For some, eating anything anywhere anytime will do it!
For others, a pure bulking diet is needed.

My Bulking diets consist of lots of Oatmeal (or Oats), Eggs, Milk, Pasta's, and Protein shakes everyday!
You should also consume lots of vegetables like broccoli and other greens!
They have carbohydrates that maximize nutrient intake.
You need to eat at least 4 decent meals a day.
Milk is great for bulking, just limit the amount of Whole Milk because of the fat content.
You want to gain muscle mass not fat!

Nourish your muscles with high-quality protein.
Protein shakes are necessary to build new muscle.
It's important to understand the amounts of protein you need to bulk up and build muscle.
The recommended intake of protein is at least 1 gram of protein per pound of body weight a day.
You need to drink a Protein shake a half hour before and after every work out, and one before bed.

If you are a really scrawny dude, maybe a weight gainer is for you.
Weight gainers are a BIG source of calories for those who need them!
They have a decent amount of protein in them as well.
Amino acids from the whey protein are what build muscle!

Do intense work outs every other day!
Leave a day in between workouts to allow your muscles to heal and grow.
Pressure your muscles with more weights every time you work out.
The muscle will rebuild itself larger to meet the stress of more weight.
Taking Vitamins everyday is very helpful to your body regardless of weight, so take them!

Before you start the bulking process
Be sure to take measurements of your biceps, shoulders, chest, and waist.
This will tell you exactly how much you have bulked through the process.
You will love the results!

ENJOY!

​

 

[Swibb]

You covered the diet part pretty good but didn't mention anything about the program or exercises.

Along with what you said, you need a full body routine made out of a few good compound lifts, like squats, deadlifts, bench, and so on.

A good program for beginners is Starting Strength by Mark Rippetoe. It's pretty basic and if you eat enough you should get some good gains. After a few months, you can move on to a more advanced routine or even a split.

 

[I W C M O R E]

You covered the diet part pretty good but didn't mention anything about the program or exercises.

This is not an exercise guide....
It's to help you bulk up, I said you must exercise during the diet
I'm not telling you what exercises to do, there is enough of those threads in Sythe's guide section

 

[Dingo212]

Yea, as a dietary guide, it fulfills the purpose pretty good! Nice pictures...I didn't even know there was a 50g protein bulking shake

 

[I W C M O R E]

Thanks for the nice comment. . .
Yeah, "Monster" is the new product from CytoSport (makers of muscle milk)
I haven't needed it personally, but I'm sure its a great product to get the job done.
When I did use a weight gainer, it was CytoSport's "CytoGainer" that has 54g of Protein.

 

[Hippie_Slay]

A problem for many people is not loosing weight, but gaining weight!
This is to help those who would like to BULK UP.

Bulking up is the term for building muscle mass!
Muscle mass, not fat!
Of course, bulking is different for everyone.
For some, eating anything anywhere anytime will do it!
For others, a pure bulking diet is needed.

Bulking diets consist of lots of Oatmeal (or Oats), Eggs, Milk, Rice, Pasta and Protein shakes!
You should also consume lots of vegetables like broccoli and other greens!
They have carbohydrates that maximize nutrient intake.
You need to eat at least 4 decent meals a day.
Milk is great for bulking, just limit the amount of Whole Milk because of the fat content.
You want to gain muscle mass not fat!

Nourish your muscles with high-quality protein.
Protein shakes are necessary to build new muscle.
It's important to understand the amounts of protein you need to bulk up and build muscle.
The recommended intake of protein is at least 1 gram of protein per pound of body weight a day.
You need to drink a Protein shake a half hour before and after every work out, and one before bed.

If you are a really scrawny dude, maybe a weight gainer is for you.
Weight gainers are a BIG source of calories for those who need them!
They have a decent amount of protein in them as well.
Amino acids from the whey protein are what build muscle!

Do intense work outs every other day!
Leave a day in between workouts to allow your muscles to heal and grow.
Pressure your muscles with more weights every time you work out.
The muscle will rebuild itself larger to meet the stress of more weight.
Taking Vitamins everyday is very helpful to your body regardless of weight, so take them!

Before you start the bulking process
Be sure to take measurements of your biceps, shoulders, chest, and waist.
This will tell you exactly how much you have bulked through the process.
You will love the results!

ENJOY!

​

Its nice you mentioned to take vitamins, but a warning to all. do NOT take to many pills or supplements(creatine, etc), if you are trying to bulk up.

Especially if you play football, baseball, or wrestling and take more supplements than needed, you will be very injury prone. I've seen it happen to at least 15 people(mostly football players) in the past 6 years. they get injury prone and miss half of every season at least. Creatines and other junk are almost like steriods in that they make you bigger, faster , and stronger, but they make you 2-3 times more prone to injury.

 

[johnty15]

do you have any advice for nutrition and work outs for modeling, not bulking up?

 

[Philosophic]

This is not an exercise guide....
It's to help you bulk up, I said you must exercise during the diet
I'm not telling you what exercises to do, there is enough of those threads in Sythe's guide section

The dietary supplements are true, I always eat tuna fish for dinner (I usually work out around 5, and eat around 6-7), so I'm taking my proteins on a regular basis. I'm also on a Mass Gainer that I'm supposed to take after a workout, yet it gains me 3-4 unwanted pounds if I don't work out - so there's a downfall to all bulking processes.

Good guide, as far as I'm concerned, though.

 

[I W C M O R E]

do you have any advice for nutrition and work outs for modeling, not bulking up?

Nutrition wise, I take GNC's Mega Men Sport vitamins and TwinLab's Joint Fuel for joint care.
Eating only healthy foods are best of course.
As far as working out, It depends on what part of your body you are modeling.
Basic workouts like bicep curls and tricep pull downs with a dumbell work your arm muscles.
Push ups for arms and chest as well.
And sit-ups and crunches for the abdominal region.
If its leg muscles you want to work, and you dont goto a GYM, squat thrust's
with some weights over your shoulders will do.

Good guide

Thanks alot.

 

[Dalpra]

I'm 15 and I'm trying to get stronger for rowing.

I'm 5'11 and I way 70 kilo's.

I'm doing about 17.5kg curls and 25 kilogram bicep curls. I was just wondering, are creatine shakes as effective as protein, and if you have any extra tips i'll take them on board.

 

[I W C M O R E]

As far as muscles for rowing, If you don't have a gym membership......
Push Up's are the best thing to work your arms and chesticals.
and continue to do your curls, make sure you do triceps.
Alot of the time people worry to much about biceps when real arm strength is in the triceps.

Now if you have some extra cash, and want a MINI HOME GYM

This is the machine I use, this one is called "Tuff Stuff"​

There are many machines like it available on the market for decent prices.
It works every muscle on your body, I love it.
You can do many different types of rows on machines like that one.

It all depends on how your body takes to Protein or Creatine.
I once purchased a Creatine powder mix before and really didn't like it much,
So I switched back to my normal Protein shakes....
I have heard that mixing the two can be either good or bad for your body.
Mixing them creates a battle of nutrients, going to wrong places in your body
I prefer to use Protein at all times now, never Creatine
But you would have to make the decision on your own.

 

[Dalpra]

As far as muscles for rowing, If you don't have a gym membership......
Push Up's are the best thing to work your arms and chesticals.
and continue to do your curls, make sure you do triceps.
Alot of the time people worry to much about biceps when real arm strength is in the triceps.

Now if you have some extra cash, and want a MINI HOME GYM

This is the machine I use, this one is called "Tuff Stuff"​

There are many machines like it available on the market for decent prices.
It works every muscle on your body, I love it.
You can do many different types of rows on machines like that one.

It all depends on how your body takes to Protein or Creatine.
I once purchased a Creatine powder mix before and really didn't like it much,
So I switched back to my normal Protein shakes....
I have heard that mixing the two can be either good or bad for your body.
Mixing them creates a battle of nutrients, going to wrong places in your body
I prefer to use Protein at all times now, never Creatine
But you would have to make the decision on your own.

Thanks, I appreciate the help.

I have a gym membership and I've recently talked about it with my coaches, they basically mentioned the same things as you did as well as some machine exercises.

 

[sliced]

Good guide pretty detailed.

 

[I W C M O R E]

Good guide pretty detailed.

Thank you!
I'm starting to work on more guides now...

 

[Blindshots]

Nice guide.. Pretty basic stuff that could help beginners. One thing I'm glad you did was not suggest Creatine. For anyone considering taking Creatine just make sure you alternate when taking it and don't take it long term.

Your body produces low amounts of Creatine daily when you start taking mass amounts of Creatine daily it can cause your body to become dependent on the Creatine you intake. As well as Creatine really doesn't do that much.. Just adds water into your muscles which does help your repetitions but not by the amount that is worth taking the risk of your body and long term effects.

Cheers!

 

[I W C M O R E]

In all my years, I've never used Creatine for Bulking.
Never did, Never will.

 

[Glow]

I don't think this will work too well

 

[I W C M O R E]

I don't think this will work too well

You obviously don't know ANYTHING about building Muscle Mass = )