Thread: Bulking help

Boys,

Need to bulk up! Just dropped 4kg in a month, also been smashing the gym twice a day and getting ripped slowly but surely.... Eating quite well but struggling to gain mass...

I think I stuffed up my BMR and cal intake, I've redone it tonight with the following outcome:

21, 178cm, 86kg = 2276 cal X 1.55 (Moderate exercise, more later) = 3528 cal

Now I'm going to use 3528 as my maintainance right? So add 500, let's call it 4000 cal for the sake of making it easier!

I am currently on about 2500 cal, I guess that why I'm getting ripped but not bigger.

I do an hour from 11-12 and about an hour and a half from 5-630 each arvo, 6 days a week, I'm also thinking about doing a jog/fast walk 5 days a week. Not sure yet.

Am I doing this right?

I'm on the USP Labs Asteroid Stack, with Jacked for pre w/o. Also Horleys Crossfire for protein. Taking Ultivate, Green Tea Tablet, Fish oil and Recreate each morning.

Can anyone suggest what I should be doing to get HUGE?

Not worried about how much it costs me and I don't work so more time to be active, don't drink or smoke and keep chicken and turkey as my staple.

Does anyone have a similar diet (4000 cal) they could share, or just an insight into supps, etc?

Much appreciated guys!

eat eat and eat,

get high carbs in there mate,rice,pasta.

P60 C25 F15 or should I have more carbs?

More carbs... a split more like P45 C40 F15 is what I like to use when bulking up...

x your bodyweight by 15-20 to work out roughly calories

have at least 1-1.6 x bodyweight for protein

2.5-3.5 x bodyweight for carbs

0.3-0.4 x bodyweight for fat

all calculations is in pounds,