HOW TO BULK - effectively and efficiently

[Linhvnz]

Ladies and gentlemen

Boys and Girls !

I just joined this forum and will be grateful - appreciated for any advice, instructions, feedback !

My height is 188 cm and just only 72kg (have gained about 2 kg for the last few months)

I think I am a hard - gainer.

My goal is to reach to like 80kg !

So could you please give me some good damn advice, I believe in this forum, there are so many people with many years of experience !

Looking forward to hearing from you guys !

Much appreciate !

Linhvnz

[Vader69]

yer brah test tren slin and youll get good quality gains

[two_phat]

eat big, train big, rest big.

repeat.

[Username]

get in at least 6 meals a day, totaling about 150grams protein and 280grams carbs.

i don't count calories so i'd be a hypocrite if i told you to, but keep them high peanut butter, olive oil and almonds.

[Dubble_D]

yer brah test tren slin and youll get good quality gains

We have a comedian!.

[Vader69]

yer brah test tren slin and youll get good quality gains

We have a comedian!.

why is this not the best way to gain muscle

[Linhvnz]

eat big, train big, rest big.

repeat.

Churs. i think the only way to achieve the goal !

[Linhvnz]

yer brah test tren slin and youll get good quality gains

i can't interpret your "advice" big brother

[Linhvnz]

get in at least 6 meals a day, totaling about 150grams protein and 280grams carbs.

i don't count calories so i'd be a hypocrite if i told you to, but keep them high peanut butter, olive oil and almonds.

I've been doing this for the last few months ay ! hopefully, it'll pay off !

[Pseudonym]

yer brah test tren slin and youll get good quality gains

i can't interpret your "advice" big brother

Vader's "advice" is not worth interpreting. He's basically saying use steroids. Vader, this is the Diet forum - suggestions like that have no place here. (And besides which, it's terrible advice anyway, and not funny or clever.)

Linhvnz, you have absolutely the right idea posting in the Diet forum. This is where you make your gains. What does your diet look like at the moment? Give us everything you eat on a standard day.

[Linhvnz]

yer brah test tren slin and youll get good quality gains

i can't interpret your "advice" big brother

Vader's "advice" is not worth interpreting. He's basically saying use steroids. Vader, this is the Diet forum - suggestions like that have no place here. (And besides which, it's terrible advice anyway, and not funny or clever.)

Linhvnz, you have absolutely the right idea posting in the Diet forum. This is where you make your gains. What does your diet look like at the moment? Give us everything you eat on a standard day.

Thanks Pseudonym for asking this.

So basically, my diet plan is like this:

at 7 am -->>Breakfast: weetbix + honey + Yogurt + milk or

egg Benedict (normally 3 eggs) or

egg + bacon + 2 pieces of bread

after the breakfast I have a scoop of protein with water

at 10 am --->>> i have oat + honey.

at 12 am ---->>> sometimes i have rice with chicken or

some sushi

at 2 pm --->> i have a 185g can of tuna + an apple or

a scoop of protein + water

at 4pm ---->> i have a can of tuna again then two hour later i hit to the gym

right after gym i have creatine + powerade

30 mins after i have chicken + cauliflower + broccoli + prawn + 2 boiled eggs or

Steak

then before bed i have 2 scoop of protein

that's pretty much my diet plan !

What would you recommend and suggest for that?

I feel like i'm getting muscly but the thing is that I am not putting any weigh on. and that makes me feel worried?

SO looking forward for any suggestions, feedback or instruction !

[Pseudonym]

That's not a bad start at all, Linhvnz. Here's a few of my thoughts:

- Have a source of protein at your 10am meal. Doesn't matter whether it's a shake or meat.

- How much chicken are you having for lunch? Make sure it's at least 150g (raw weight). I don't think you'll be getting enough protein in the sushi.

- Can you switch your shakes from water to milk? That will bump up the calories a little bit more. If you're lactose intolerant, you might find taking digestive enzymes can help.

- Postworkout, you want a protein shake as well as your creatine + powerade.

- In the meal after that, make sure you have a source of carbs like rice, potatoes, pasta, etc.

Give that a try, and let us know how you get on.

[Linhvnz]

That's not a bad start at all, Linhvnz. Here's a few of my thoughts:

- Have a source of protein at your 10am meal. Doesn't matter whether it's a shake or meat.

- How much chicken are you having for lunch? Make sure it's at least 150g (raw weight). I don't think you'll be getting enough protein in the sushi.

- Can you switch your shakes from water to milk? That will bump up the calories a little bit more. If you're lactose intolerant, you might find taking digestive enzymes can help.

- Postworkout, you want a protein shake as well as your creatine + powerade.

- In the meal after that, make sure you have a source of carbs like rice, potatoes, pasta, etc.

Give that a try, and let us know how you get on.

There were such informative and useful info. Thanks a lot for that.

a few things I think might affect my bulking progress is that my digestion and worms (which could be most likely affecting)

what would you comment on this ? (cos i can see am getting muscly but not gaining weight )!

Thanks alot

[farrout]

yer brah test tren slin and youll get good quality gains

Ha ha ... yea bro ... :grin:

[dmcb]

at 7 am -->>Breakfast: weetbix + honey + Yogurt + milk or

egg Benedict (normally 3 eggs) or

egg + bacon + 2 pieces of bread

after the breakfast I have a scoop of protein with water

at 10 am --->>> i have oat + honey.

at 12 am ---->>> sometimes i have rice with chicken or

some sushi

at 3.30 pm --->> you wanna have carbs before your workout so i'd have one of those continental microwave pastas with a can of tuna here, easy as.

right after gym i have creatine + powerade

30 mins after i have chicken + cauliflower + broccoli + prawn + 2 boiled eggs or

Steak

then before bed i have 2 scoop of protein

[FellowshipOfTheRon]

That's not a bad start at all, Linhvnz. Here's a few of my thoughts:

- Have a source of protein at your 10am meal. Doesn't matter whether it's a shake or meat.

- How much chicken are you having for lunch? Make sure it's at least 150g (raw weight). I don't think you'll be getting enough protein in the sushi.

- Can you switch your shakes from water to milk? That will bump up the calories a little bit more. If you're lactose intolerant, you might find taking digestive enzymes can help.

- Postworkout, you want a protein shake as well as your creatine + powerade.

- In the meal after that, make sure you have a source of carbs like rice, potatoes, pasta, etc.

Give that a try, and let us know how you get on.

There were such informative and useful info. Thanks a lot for that.

a few things I think might affect my bulking progress is that my digestion and worms (which could be most likely affecting)

what would you comment on this ? (cos i can see am getting muscly but not gaining weight )!

Thanks alot

hey bro not sure if i can add in much more info than has been said by pseudo but i would also suggest that if you wanna be serious about it then join up a site such as myfitnesspal , let it know your target is to gain up to xx weight and track your calories (it will give you a calories + protein/carbs/fat target too) to make sure you are not in fact under eating.

and another thing that concerns me (but i may have misread it) is you say you have digestive problems, namely worms???? is this true? have you seen a doc? because if you do have them then YES it's a huge hindrance to gains and some kind of miracle that you even went up 2kg in past couple months. please get it checked out by a professional asap.

[Linhvnz]

"hey bro not sure if i can add in much more info than has been said by pseudo but i would also suggest that if you wanna be serious about it then join up a site such as myfitnesspal , let it know your target is to gain up to xx weight and track your calories (it will give you a calories + protein/carbs/fat target too) to make sure you are not in fact under eating.

and another thing that concerns me (but i may have misread it) is you say you have digestive problems, namely worms???? is this true? have you seen a doc? because if you do have them then YES it's a huge hindrance to gains and some kind of miracle that you even went up 2kg in past couple months. please get it checked out by a professional asap.

[gixxer]

drink proteins with full fat milk two - three times a day...eat every third hour... one cooked meal and one monster sandwich for lunch with everything you can imagine... all snacks are full grain bread with cheese on... you will increase 10kg in 6months then.... prepare for your skin to get stretch marks...

do the basic exercises like deadlifts, benchpress, squats, biceps curl... do between 4 - 6 reps, no more...heavy exercises, far out man.. then you do that for 2years then cut it down...

[FellowshipOfTheRon]

drink proteins with full fat milk two - three times a day...eat every third hour... one cooked meal and one monster sandwich for lunch with everything you can imagine... all snacks are full grain bread with cheese on... you will increase 10kg in 6months then.... prepare for your skin to get stretch marks...

do the basic exercises like deadlifts, benchpress, squats, biceps curl... do between 4 - 6 reps, no more...heavy exercises, far out man.. then you do that for 2years then cut it down...