Is this fine for bulking? please read thanks

[Legendairy]

I've been on a bulk for 2 weeks but the last week i've tracked macros more seriously, i'm aiming 3000 calories on my weight session/off days on my intense cardio days 3400 calories i aim for, my tdee is like 2500/calorie maintenance. anyway

today was my off day and i struggled to eat 3000 calories, i take 1 scoop of serious mass but only after a weight session

Breakfast:
Oats 1.1 cup 344 calories
Banana 92 calories
Natural peanut butter 270 calories

Snack:
nut bar 160c
up and go 198c
yogurt 69c

lunch:
5 weetbix 300c
no fat milk 144c
peanutbutter 129c

dinner:
4 slices of wholemeal bread 276c
tuna 186c
cheese 204c
lettuce24c

2 hours after the dinner( was struggling now) was still like 700c short
oats with water 1.2 cup 382c(is to much oats bad)
i had to add half a sccop of serious mass to get those calories in 335

Total:3113 calories
Macros"
Carbs:368g
Protein:178g
Fats:87g

Is this okay what i ate? can i also gain muscle without eating meating everyday? sometimes my mums busy to cook a meal so i have like tuna or oats again is this fine? and what r ur thoughts on my meals?

 

[evo]

looks pretty good. Eat some more fruit and veggies though mate. Oats and weetbix are good, but three times a day?

Lifting weight stresses the body - so you make "free radicals". Hence it is important to eat antioxidants found in fruit and veg.

 

[ThePezDispenser]

I don't think I've ever seen lettuce be counted.

You're not getting much protein from meat sources..

 

[Schism]

Wow i just eat meat n pasta n stuff, always worked for me. Will never understand why people go to such extreme calculations for something as basic as bulking. Unless you are the ectomorph to end all ectomorphs, what's the big deal. Eat steak. Eat pasta. Eat chicken. Drink milk. Base your training around powerlifting. Profit.

 

[Kipz]

Wow i just eat meat n pasta n stuff, always worked for me. Will never understand why people go to such extreme calculations for something as basic as bulking. Unless you are the ectomorph to end all ectomorphs, what's the big deal. Eat steak. Eat pasta. Eat chicken. Drink milk. Base your training around powerlifting. Profit.

This.

People go so far overboard with their bulking bullshit. I'd eat steak and eggs for breakfast, tune + pasta a little bit later and I stacked it on within a few months. All this measuring stuff is absolute bullshit for people who like to over-complicate "putting on weight".

 

[Schism]

This.

People go so far overboard with their bulking bullshit. I'd eat steak and eggs for breakfast, tune + pasta a little bit later and I stacked it on within a few months. All this measuring stuff is absolute bullshit for people who like to over-complicate "putting on weight".

Yep. I'm allergic to seafood, and protein shakes and bars make me sick. Still, i never had any trouble bulking. I imagine it is 10x easier if you can just pig out on cans of tuna and protein shakes. I did some juice later on, but that was after i hit 30 and already had the size.

It's the same thing with cutting or "shredding". It's not rocket science like some people make out, technically you can eat KFC all day and still shred. You just need to burn more than you take in.

 

[Shupe]

I don't think I've ever seen lettuce be counted.

Did lol.

 

[seemoe]

This.

People go so far overboard with their bulking bullshit. I'd eat steak and eggs for breakfast, tune + pasta a little bit later and I stacked it on within a few months. All this measuring stuff is absolute bullshit for people who like to over-complicate "putting on weight".

True, but what percentage of that is fat and what is muscle? For a beginner lifter the ratio of muscle to fat gained is higher but for a seasoned lifter you cant realisticly expect more than about 1kg of lean muscle per month without steroids. The simplest way is to add 500 calories per day above your daily caloric needs. I do this by calculating how much I need to eat once, and eat the same amount each day. It saves me from weighing and measuring food every day. You can eat everything in sight, step on the scale 2 months later and you're up 10kgs, but I guarantee at most 2kgs of that is muscle.

http://www.t-nation.com/free_online_article/sports_body_training_performance/the_truth_about_bulking

 

[Schism]

True, but what percentage of that is fat and what is muscle? For a beginner lifter the ratio of muscle to fat gained is higher but for a seasoned lifter you cant realisticly expect more than about 1kg of lean muscle per month without steroids. The simplest way is to add 500 calories per day above your daily caloric needs. I do this by calculating how much I need to eat once, and eat the same amount each day. It saves me from weighing and measuring food every day. You can eat everything in sight, step on the scale 2 months later and you're up 10kgs, but I guarantee at most 2kgs of that is muscle.

http://www.t-nation.com/free_online_article/sports_body_training_performance/the_truth_about_bulking

You can think like that if you want. In the end, obsessing over putting on a little bit of fat with that muscle will just slow you down. If you want to get bigger faster, putting on some fat with muscle is both inevitable and actually not a bad thing. You increase skeletal musculature and overall bodysize, and you can always burn fat later.

Here's how i did it. I walked into Ingle Farm Gym (back then it was still Golds Gym) in the late 90's and said to myself i want to get big. At the time i was around 88kg and had just left the army because of a serious injury so i was wasted away in the legs. I lifted heavy, ate, and didn't worry about how much "lean muscle" i put on "per month", or "my caloric needs". I ****ing lifted, ate, trained like an animal, watched what the powerlifters/big guys were doing and took bits and pieces from here and there. I certainly have the genetics for it, but that's the approach i had. 3 years down the track i was big. 5 years down the track i had 20 inch arms, and massive back and legs and i hadn't hit the roids yet. At my biggest and fittest pre roids i was 115kg @ 181cm and could box for 10 rounds. Let myself go a bit in the last 3 or 4 years, but am just now getting back into it with some goals in mind.

Unless you plan to actually make a living out of how you look, for the life of me i can't figure out why people treat this shit as an exact science.

I can understand it in the case of pro bodybuilders, but that's about it. Even then, to me they look a lot better and healthier in off season than they do at competition. In my opinion.

 

[seemoe]

You can think like that if you want. In the end, obsessing over putting on a little bit of fat with that muscle will just slow you down. If you want to get bigger faster, putting on some fat with muscle is both inevitable and actually not a bad thing. You increase skeletal musculature and overall bodysize, and you can always burn fat later.

Here's how i did it. I walked into Ingle Farm Gym (back then it was still Golds Gym) in the late 90's and said to myself i want to get big. At the time i was around 88kg and had just left the army because of a serious injury so i was wasted away in the legs. I lifted heavy, ate, and didn't worry about how much "lean muscle" i put on "per month", or "my caloric needs". I ******* lifted, ate, trained like an animal, watched what the powerlifters/big guys were doing and took bits and pieces from here and there. I certainly have the genetics for it, but that's the approach i had. 3 years down the track i was big. 5 years down the track i had 20 inch arms, and massive back and legs and i hadn't hit the roids yet. At my biggest and fittest pre roids i was 115kg @ 181cm and could box for 10 rounds. Let myself go a bit in the last 3 or 4 years, but am just now getting back into it with some goals in mind.

Unless you plan to actually make a living out of how you look, for the life of me i can't figure out why people treat this shit as an exact science.

I can understand it in the case of pro bodybuilders, but that's about it. Even then, to me they look a lot better and healthier in off season than they do at competition. In my opinion.

The point is, why over eat and gain excess fat when the amount of muscle growth is the same? What was your body fat at 115kg? I imagine you were huge but most people looking to bulk up want to do it without the excess fat. Yes fat gain is inevitable when bulking but it can be minimized. Its not an exact science. I dont advocate nutrient timing, insulin spikes and all that crap. Its calories in and calories out.

 

[Schism]

The point is, why over eat and gain excess fat when the amount of muscle growth is the same? What was your body fat at 115kg? I imagine you were huge but most people looking to bulk up want to do it without the excess fat. Yes fat gain is inevitable when bulking but it can be minimized. Its not an exact science. I dont advocate nutrient timing, insulin spikes and all that crap. Its calories in and calories out.

I haven't had my body fat tested since the army so *shrug*

As i said i could box for 10 rounds - that's plenty fit enough.

 

[Eastie Boi]

Significant lack of pizza, cookies, milk & ice cream

 

[100volt1]

been working out for the past 9 months, seeing little results, but they're coming. Reason to this might be because i'm under eating each day, so i too am aiming for around 2500-3000 calz each day, which i can say is bloody hard, and trying to get at least 90 grams of protein or more

 

[100volt1]

Significant lack of pizza, cookies, milk & ice cream

how can you find out how many calories in a pizza? i'm interested as it might be easy calories, also for those who want to know, the ANGUS MAC and mcdonalds has around 600 calrories, easy calories and high protein

 

[Eastie Boi]

a chain restaurant should have the information available.

privately owned you'd probably have to ask the owner to tell you the ingredients etc lol.
He might not do that but I think you may be entitled by law to be given nutritional information about their food.

from personal experience i had heaps of trouble gaining weight til I added a family pizza every Friday night, then 6(?) of those Coles choc chip cookies to eat with my ice cream every night.
went from 72-78/79 in just under 6 months with no visible signs of fat gains (in essence I was carb back loading)
imo all these skinny folk who claim to not be able to put on wait are just afraid they might go from looking like the picture to "losing" their abs and actually looking like they lift

 

[saj_21]

been working out for the past 9 months, seeing little results, but they're coming. Reason to this might be because i'm under eating each day, so i too am aiming for around 2500-3000 calz each day, which i can say is bloody hard, and trying to get at least 90 grams of protein or more

What is your current weight and height? What is you diet looking like at the moment? How many days a week are training? Do you want to put on size regardless of fat gain?

http://www.calorieking.com.au/

^^^ for calorie break down and counting

 

[Schism]

I know it's old school but....

I used to work with a guy @ Holdens years ago who was an elite bodybuilder in the late 70's through early 90's. This was in around 2004-20010, he was in his early-mid 50's and still massive (chest like arnie, no shit), and still lifting heavier than 95% of the guys out there even with his injuries. He said in the 80's, him and his mates used to drink pints of milk and eat whole chickens after training. Times have changed!

 

[100volt1]

What is your current weight and height? What is you diet looking like at the moment? How many days a week are training? Do you want to put on size regardless of fat gain?

http://www.calorieking.com.au/

^^^ for calorie break down and counting

nah man i use myfitnesspal.com i weigh only 52kg at 160cm, i train 7 days a week, i go to a 24 hour gym so there's no excuse for me no to go i d 3 day splits so arms one day, back and chest the next, and legs the day after and so on. i'd do abs after each session but only briefly maybe 2-3 sets. For sets however i do 6-8 sets each set train until failure or close to it. i'm trying to get 2500-3000 calories each day. only started doing the monster sets thing recently maybe for 3 weeks so far. I wanna put on size like muscle, a bit of fat but not too the point where i'll regret it and have to lose it.

 

[Small Moves]

Highly recommend MyFitnessPal. Got it on my iPhone, been using it to keep track of my cutting diet for the last two weeks or so. Works really well. As long as you eat the right food it's pretty accurate.

 

[Eastie Boi]

nah man i use myfitnesspal.com i weigh only 52kg at 160cm, i train 7 days a week, i go to a 24 hour gym so there's no excuse for me no to go i d 3 day splits so arms one day, back and chest the next, and legs the day after and so on. i'd do abs after each session but only briefly maybe 2-3 sets. For sets however i do 6-8 sets each set train until failure or close to it. i'm trying to get 2500-3000 calories each day. only started doing the monster sets thing recently maybe for 3 weeks so far. I wanna put on size like muscle, a bit of fat but not too the point where i'll regret it and have to lose it.

Sounds like you're doing too much work in the gym
And also utilising a shit training "split" to add mass for someone of your size that isn't pricking themselves 6 times a day

 

[100volt1]

Sounds like you're doing too much work in the gym
And also utilising a shit training "split" to add mass for someone of your size that isn't pricking themselves 6 times a day

Would only be in the gym for 45-60 minutes max

 

[saj_21]

nah man i use myfitnesspal.com i weigh only 52kg at 160cm, i train 7 days a week, i go to a 24 hour gym so there's no excuse for me no to go i d 3 day splits so arms one day, back and chest the next, and legs the day after and so on. i'd do abs after each session but only briefly maybe 2-3 sets. For sets however i do 6-8 sets each set train until failure or close to it. i'm trying to get 2500-3000 calories each day. only started doing the monster sets thing recently maybe for 3 weeks so far. I wanna put on size like muscle, a bit of fat but not too the point where i'll regret it and have to lose it.

The calorie king is for things like pizzas which you don't know macro break down of. You are hitting the right amount of calories, especially if you are still in your teens when you metabolism is firing away. I would suggest a bit more protein about 30% of your calories so 185 g - 225g, 50% carbs, 20% fats. If you don't already use a protein powder get some, easy way to bump up the protein levels.

As for your splits, i would suggest chest/triceps, back and bi's, legs and shoulders. Reason being, you work your tris when working chest, and your bi's with back. So if you are doing your current splits twice a week, your arms are getting 4 work outs a week with no time to rest, recover and grow. For me i would do 4-5 exercises on your big muscles so that would be chest, back and legs, Then 3 exercises on shoulders they get a good work on chest days as well. Then 2 exercises on bi's and tris. 2 warm up sets, i.e. push ups on chest day, chin ups on back day. 3 sets per exercises 8-10 reps. Once you can hit 10 reps, up the weight. 1 min-90 sec rest between sets. This should get you in and out of the gym in an hour maybe 1 hr 10 mins if you do some abs.

One thing i used was a finisher set at the end of my work out. For example on chest day, once i finished everything, i would grab a bench and a mat. Then do incline push ups, max out, ab exercise, decline push ups max, ab exercises, dips, ab exercise and repeat 3 times without stopping.

Personally i think rest days are overrated, i only missed 3 days in september and did 17-18 days in a row, i had a good split and each body part was getting 48 hours rest despite me going to the gym each day. But listen to your body and maybe if you feel you aren't progressing maybe incorporate a rest day or vice versa, keep working out if you aren't making progress.