how do i start bulking the right way

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posted by zambuka

hiya, im wondering if anyone can help! im wanting to no the best way and right way to bulking up. ive tried steriods but they were not for me i got a lot of the side affects.At the moment im 12stone 8 but my ideal weight would be around 15/16 stone! i do go to the gym every day for a hour or so but im not eating the right foods! Id like to no what i should be eating and when i should be eating! so could any1 plz help me an spare me the time to help me with my diet and nutrition thanks!

posted by cosmic-dust

I can see why steroids are not for you. Eat foods high in protein and complex carbs, what is your training routine now? the more you train the more you have to eat! you should be eating as much as you can every 2-3 hours, its simple so start now

posted by zambuka

i am training once a day doing one body part a session and training for 1 hour doing 12-15 sets.

posted by Dex

how much is a stone? 20lbs or something???

look up bulking diets or good foods and go off that. eat every 2-3 hours to get big or loose weight.

posted by cosmic-dust

12-15 sets of every exercise? or do you mean reps?

posted by zambuka

10 reps and doing 3 sets on each machine

posted by canibalistic_js

First thing I would do is get i the kitchen if your bulking and don't leave till your ready to get to the gym

posted by zambuka

and who do you think you are big man sound like you spend too much time with your head up your arse and does anybody care what you think weirdo.:fu:

posted by cosmic-dust

what? who are you talking to?

posted by illsniggles

i think hes talkin to cosmic

too bad hes right buddy, if you dont know how to gain weight wtf r u doin taking steroids.

posted by canibalistic_js

Hey guys if you want him to learn I recommend not slamming him too hard but instead get his attention and lead him to the water and explain yourselves

posted by illsniggles

im sorry, the :fu: set me off...

lol

posted by cosmic-dust

:rolleyes: you came here for advice and I gave you an honest opinion. It looks like you care what I think and obviously dont like the truth.. no wonder you arent getting anywhere, thats a pathetic attitude.

posted by zambuka

sorry fellas that last qoute was for canibalistic i was just after advise not some one been clever
i dont think i own the place and yeah i made the wrong choice by taking steroids, now i am just looking to do things the right way and some good advice.

posted by canibalistic_js

Your lazy, look at everyones diet do some google searches. I wasn't being clever Mr. Sensitive, I did majority of my own research as did 90% of the people who post everyday on here. Usually they post their proposed diet, routine, and cycle prior to asking quesitons. Look on the board for grocery lists maybe DEX will post it for you. How about you start by posting your current diet.

posted by canibalistic_js

Also, you may want to give the english language a try. :D

posted by 49erMan

Eat a lot. I like to eat a lot.

posted by Dex

why would i post it? i dont get it....

posted by canibalistic_js

get what?

posted by Dex

that
.

posted by canibalistic_js

that grocery list you post for people looking into dieting I have a copy of it but I was too lazy to post it because of Mr. Sensitive thread starter

posted by Dex

oooooooooh gotcha

posted by zambuka

Ok maybe we got off to a bad start and maybe i have been a little lazy and not done my reserch. thanks for pointing out my spellin errors.
if you can forgive me for my earlier quote and your feeling kind could you plz send me that diet plan i would appreciate that very much.:thumbs:

posted by Dex

PROTEIN
--------------------------------------------------------
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder
Egg Whites or Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)

COMPLEX CARBS
--------------------------------------------------------
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes
Yams
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta
Rice (white, jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)
Hummus

FIBROUS CARBS
--------------------------------------------------------
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

FRUIT
--------------------------------------------------------
bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes

HEALTHY FATS
--------------------------------------------------------
Natural Style Peanut Butter
Extra Virgin Olive Oil
Nuts (peanuts, almonds, cashews, brazil nuts, hazel nuts, walnuts, macademia nuts, pistachios etc.)
Almond Butter and Cashew Butter (Great Tasting!)
Flaxseed Oil
Fish Oils (EPA/DHA); Salmon is a good source
Coconut Milk/Butter (an Medium Chain Triglyceride oil)

DAIRY AND EGGS
--------------------------------------------------------
Low-fat cottage cheese
Eggs
Low or Non-Fat Milk
Fat free Cheese

CONDIMENTS & SPICES
--------------------------------------------------------
Diet Soda
Crystal Light
Fat Free Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)

posted by zambuka

i am trying to keep my diet at 50% carbs 30% protein 20% fat but am finding it hard to eat the right food at the right time as i work all day and i carnt eat every 2 hours so it's hard to get the right amount of carbs & protein.
first thing when i get up i am having 3 slices of wholemeal toast lightley spread with butter, with 3 egg whites, 1 yolk scrammbled with semi skimmed milk. at lunch i have 4 tuna&mayo sandwiches on wholemeal bread, followed by 2 pieces of fruit, a oat bar and my protein drink. when i get home i have a bowl of pasta with sauce, then go do my workout, my big tea consists of chicken breast, 3 types of veg, jacket potato with tsp of butter on, an some brown rice.

for my training routine i have been doing as so, do you think i need to do more?

mon >> chest abs
wed >> shoulders&traps
fri >> triceps&biceps
sun >> legs&back

this doesn't seem to work for me, just seems to trim me rather than bulk any weight on.
does anybody have a good workout plan that works for them.
i have taken on board the info you have given me in past post and hopefully that will help.
does anybody rate (pro mass) the one that dorian yates approves? that's what i am using at the minuite.

posted by zambuka

thanks dex the list will be a big help mate.
cheers!

posted by Dex

do your legs on a seperate day. you need more protein and well, just eat more food. i eat 9eggs so 3 is only 18grams when you should be eating 40. do something like this:

meal 1: eggs, wheat bread, banana
2: shake w/fruit
3: chicken, rice
4: shake w/fruit or simple carb
5: tuna, wheat bread
6: chicken/steak brown rice
7: shake before bed

i do something along those lines but thats just a rough draft. i also add in 2% milk to alot of that including my shakes. i get in about 4500 to 5000calories a day. i might also add in a burger or some pizza for extra cals. doesnt seem like i eat alot but when i go back and count it up im surprised. ever feel like you dont get enough guys??

working out i do something similar to this.

mon: chest
tues: back
wed: quads
thursday: rest
friday: arms
sat: shoulders/hams
sun: rest

posted by zambuka

sounds good, i will try this and keep you posted,
cheers DEX

posted by canibalistic_js

http://www.bbforums.com/showthread.php?t=5781&page=3

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