2 month bulking phase/1 month cutting

[Danny Gunz]

I have been pretty lazy for the past couple months and have packed on some fat. I decided instead of just fixing my diet and getting to my normal weight Im gonna bulk for the next two months try and gain 8-12 lbs then in the following month cut 4-5 pounds off.

Now here is my plan to do it for the bulking phase. Keep in my mind I'am by no means a bodybuilder or know adding and getting rid of muscle as well as some of the big guys at the gym or on here so if you guys know anything about the subject feel free to make comments on my plan and hopefully help me out.

- I probably eat around 2k or a little less calories a day so I'am going to try and bump that up to 3.5k-4k.

I'am going to eat high calorie foods with low fat.

High reps (6-8)

and im going to get wheybolic extreme from gnc. Also get a bunch of pop tarts for snacks

When the 2 months are up I will lower my calories to about 3k and get stimulants to help my lifts stay high and ease into the cutting period.

Like I said this is my first time dedicating a length of time to bulking any help would be appreciated.

[Bastian Loc]

lmao........

[Animal Squabbs]

I have been pretty lazy for the past couple months and have packed on some fat. I decided instead of just fixing my diet and getting to my normal weight Im gonna bulk for the next two months try and gain 8-12 lbs then in the following month cut 4-5 pounds off.

Now here is my plan to do it for the bulking phase. Keep in my mind I'am by no means a bodybuilder or know adding and getting rid of muscle as well as some of the big guys at the gym or on here so if you guys know anything about the subject feel free to make comments on my plan and hopefully help me out.

- I probably eat around 2k or a little less calories a day so I'am going to try and bump that up to 3.5k-4k.

I'am going to eat high calorie foods with low fat.

High reps (6-8)

and im going to get wheybolic extreme from gnc. Also get a bunch of pop tarts for snacks

When the 2 months are up I will lower my calories to about 3k and get stimulants to help my lifts stay high and ease into the cutting period.

Like I said this is my first time dedicating a length of time to bulking any help would be appreciated.

bulk - 1g-2gs of protein per pound of bodyweight a day. Complex carbs like brown rice. Time your simple carbs (sugars) around workouts. Sleep, lay off cardio.

cut - 1g-2g of protein per pound of bodyweight during cut. Lay off carbs and step up cardio. BCAAs during cardio and workouts.

also you can get better and cheaper protein else where.

also, maybe add in casein protein before bed. what''s your lifting split look like?

[BrooklynBomber]

So, what is the point of this thread? especially that about 99% of posters in T and N know a **** all about either bulking or cutting.

[Danny Gunz]

So, what is the point of this thread? especially that about 99% of posters in T and N know a **** all about either bulking or cutting.

I was hoping the 1% that know about bulking and cutting would be able to give some advice.

I dont see what the big deal is this is a training and nutrition forum.

[BrooklynBomber]

I was hoping the 1% that know about bulking and cutting would be able to give some advice.

I dont see what the big deal is this is a training and nutrition forum.

No, its just the level of nutritional knowledge here is basic at most. You know, if you looking to add 15 pounds, you will have to fuckload it. Lads know plenty about boxing, minimum about weight training or eating.

[BrooklynBomber]

If you are bulking, you should concentrate more on carbs rather then fats,.
Eat 3 huge meals instead of 5-6
Wear plenty of clothes -- if you are cold your body will burn off weight instead of storing it.
Sleep as much as possible and traing 3 times a week instead of 5

[Danny Gunz]

No, its just the level of nutritional knowledge here is basic at most. You know, if you looking to add 15 pounds, you will have to fuckload it. Lads know plenty about boxing, minimum about weight training or eating.

I know there are plenty of people here that dont know anything about nutrition but I have seen several posters that do (you included). It is usually pretty easy to distinguish between the two.

I figured 8-12 pounds over a two month period is a fairly reasonable amount. Thats about a pound a week.

If you are bulking, you should concentrate more on carbs rather then fats,.
Eat 3 huge meals instead of 5-6
Wear plenty of clothes -- if you are cold your body will burn off weight instead of storing it.
Sleep as much as possible and traing 3 times a week instead of 5

I just read an article about carbs more then fat, honestly i probably should have realized that anyway.

Whats the significance of working out 3 times a week rather then 5?

[Deep Blue 1997]

I have been pretty lazy for the past couple months and have packed on some fat. I decided instead of just fixing my diet and getting to my normal weight Im gonna bulk for the next two months try and gain 8-12 lbs then in the following month cut 4-5 pounds off.

Now here is my plan to do it for the bulking phase. Keep in my mind I'am by no means a bodybuilder or know adding and getting rid of muscle as well as some of the big guys at the gym or on here so if you guys know anything about the subject feel free to make comments on my plan and hopefully help me out.

- I probably eat around 2k or a little less calories a day so I'am going to try and bump that up to 3.5k-4k.

I'am going to eat high calorie foods with low fat.

High reps (6-8)

and im going to get wheybolic extreme from gnc. Also get a bunch of pop tarts for snacks

When the 2 months are up I will lower my calories to about 3k and get stimulants to help my lifts stay high and ease into the cutting period.

Like I said this is my first time dedicating a length of time to bulking any help would be appreciated.

i would not suggest a bulk if you have already gained some excess fat as you will inevitably just gain more on a bulk [you would not want your bodyfat to get out of control]

cut back down to a regular 8-12 % bodyfat and bulk from there would be my advise.

but if you have your heart set on bulking up, i can at least make sure you do not gain too much fat along the way.


do not, I MEAN DO NOT, eat only 3 big meals per day (like the poster above advised). sure you will gain weight this way, but your body only uses a certain amount of the nutrition from a meal and the rest is wasted and will just be stored as fat. eating 5-6 small meals per day is the smartest approach to any diet.

i would use this to find your daily calories to maintain weight

Total Calories:
15 Calories per Pound of Body Weight

Protein:
1 Gram of Protein = 4 Calories
You should take in 1 gram of protein per pound of bodyweight.

Fats:
1 Gram of Fats = 9 Calories
You should take in .5 gram of healthy fats per pound of bodyweight.

Carbs:
1 Gram of Carbs = 4 Calories
The rest of your calories should come from carbs.


from there you should just add on 250-500 calories.

your caloric intake will rise as you gain weight, and will assure that you gain weight every week.

bodybuilding is not a race, you're gonna need to do it slow and steady and just try to gain 1-2 pounds per week.

and you need fats man, but keep them healthy (i.e. peanut butter, almonds, fish oil... things of that sort.)

eat lean cuts of protein and stay away from high glycemic carbohydrates.

potatoes, brown rice, oats, grits, etc. would be for your carbohydrates. and don't forget your vegetables!!

[Deep Blue 1997]

and i just wanted to add that everyone's body is different. but what i wrote above is a great base to start from, however, if you are not gaining weight from the 500 calories just add an extra 250!


you will see a ton of trial and error along the way, but you will get to know your body more and see what works for you.


and since you are a beginner, a 3 or 4 day split will work great for a bulk.

just because you see big guys working 1 muscle group per day does not mean it will work for you. they progress to that sort of workout along the way.