In need of Bulking advise

[Damion]

Hey everyone

Im 18 years and weigh 70kg i realise that the diet is an absoulte key in bodybuilding and ive done alot of reasearch when it comes to diet the problem is so much of it is being constantly contridicted by other peoples opinions i need to know what ratio is correct for bulking and how many calories should i be looking at. Would it be 3000 calories

ratios carb/protein/fat

50/30/20? ive heard of 40/40/20 and alot more haha anyone who is experienced and knows how to bulk please shed some light on this and help me out and if you could tell me how much carbs/protein/fat in grams would be appreciated. I dont mind putting on some bf either i know its a part of it.

Ive also read that you should not go more than 3 hours without protien and try and eat every three hours is that true.

If anyone has a diet plan that would suit let me know as long as it has the quantities of food grams etc that would be sweet

Get back to me thanks guys

[hhhh1]

personally i only keep track of my protein and net energy/day. fats and carbs i dont really worry about that much, it sorts itself out

[train_insane]

put food on a plate and eat it

[Android]

put food on a plate and eat it

Or eat straight from the pan, you should be cooking and eating so often that you don't have time to do dishes

[DinoTrainer]

Hey everyone

Im 18 years and weigh 70kg i realise that the diet is an absoulte key in bodybuilding and ive done alot of reasearch when it comes to diet the problem is so much of it is being constantly contridicted by other peoples opinions i need to know what ratio is correct for bulking and how many calories should i be looking at. Would it be 3000 calories

ratios carb/protein/fat

50/30/20? ive heard of 40/40/20 and alot more haha anyone who is experienced and knows how to bulk please shed some light on this and help me out and if you could tell me how much carbs/protein/fat in grams would be appreciated. I dont mind putting on some bf either i know its a part of it.

Ive also read that you should not go more than 3 hours without protien and try and eat every three hours is that true.

If anyone has a diet plan that would suit let me know as long as it has the quantities of food grams etc that would be sweet

Get back to me thanks guys

Bodybuilder recommends 40 protein/40 carb/20 fat. There are some guys eating 50 protein/40 carb /10 fat.

The key point is eating 500~1000 calories above your calorie requirements.

50 kg, 70kg, or 100 kg body weight, they all need to eat 500~1000 calories above daily requirement.

For cooking/nutrition tips, check youtube bodybuilding meals.

A typical bodybuilder diet is 6 meals.

Breakfast

oats, milk, 2 scoop protein

morning

6-8 eggwhites, 2-4 toasts

lunch

300g steak,potatoes, veggies, 2 tsp oil

afternoon

chicken sandwich or chicken salad

pre-workout

2 scoop protein or coffee (effect unknow but some bodybuilder drinks coffee)

post-workout

2 scoop protein, and supplements or high sugar fruits, banana, watermelon, oranges.

1~2 hours post-training

400 g steak, potatoes /rice, veggies, 2 tsp oil

bedtime meal

2 scoop casein protein or milk

and sleep 8+ hours.

[muscleshark]

Like a few people have already said, make sure you're taking in enough protein, get tons of rest and make sure you keep yourself well hydrated.

I've been eating fairly well for the past 3 years, not amazing, and i've seen pretty good results.

I'm 5'7, and i've gone from 130 to 165.

You could also consider supplementing creatine. I've been taking creatine for about a year now, and it's definitely helped huge.

I recently stumbled across a site that has some decent info on creatine, and also reviews a few e-books on nutrition and creatine use.

Check it out if you want http://www.thecreatinereview.com

I would usually never buy anything like this as most of this stuff is bs, but i bought the creatine book and it's actually been pretty helpful.

Good luck man!