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Originally Posted by mangolizious  I myself I'm bulking up I started at 110 lbs and now I'm at 142lb bodyfat is around 6%. I'm 5'8. My problem from gaining weight was I didn't eat enough calories every day, there's a formula out there I belive its your weight x 20 and that's the amount of calories one should take to keep gaining but I don't think it puts the type of metabolism one has I'm a hard gainer. Things that might help are increase ur calories by 500 try snacks like peanuts granola bars, change up your workout routine to prevent muscle memory and upsize the amount of weight u lift. Hopefully this help you out man I barely broke past my 140 plato after 2 months good luck man |
There are tons of formulae out there for gaining weight, but everyone's caloric needs are unique.
Here's a good example of what I'm talking about
: If you weigh yourself then log all of your training and nutritional intake for a week, then weight yourself at the end of the week; you'll get a good idea of just how much you'll need to add to your weekly intake. If you weigh 140 at the beginning
and end of the week, you'll know that [for that week at least] you didn't gain any weight. That doesn't necessarily mean that you didn't add any muscle, but we're talking about "bulking" here, and regardless of what some popular BB mags state it's still one of the best ways to add mass and strength (provided the
bulk of your gains isn't fat-and you will likely add a bit of bodyfat during this phase if you're lean to begin with).
By adding an extra daily 200-400 clean calories per day in the form of a protein shake or a small meal to your regimen, you'll likely see an increase in bodyweight during your next weekly assessment. Using this method, you'll be able to tweak your diet and training so that you continue to make gains during your bulking cycle.
I'd suggest investing in some bodyfat calipers to ensure that most of your gains
are muscle. If your bodyfat levels maintain or increase only slightly and you're gainign weight, you'll know you're on the right track. Of course, another obvious sign will come in the form of increased training poundages :)
