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wankerman 07-20-2011 12:23 PM

Ok so bulk me up
Read about the slow bulking and all and wondering if I can build without counting everything. Is there some sort of common sense guidelines I could follow to eating that doesn't require me to get into PCF and all that.

Carl1174 07-20-2011 12:34 PM

From BendtheBar

The single fastest way to make gains is compounds + progression + food.

When you look on forums you get the impression that everyone is doing this. They think they are, but they're not. They don't eat enough nor do they progress much at all. I see guys lifting for 3-4 years who squat 200. No disrespect meant, but if you have been squatting for 3-4 years and can't do more than 200 you need to understand that this lack of progression is why you are failing.

When I say "eat enough" people always misinterpret that as "eating like a pig". It's not. But I don't think the counting macros approach is needed for most recreational lifters. If I am being truthful I think it's a complete waste of time for recreational lifters.

Eat 3 square meals that are balanced, are not salads, and do not contain low fat this and low fat that. Eat eggs, beef, whole milk, cheese, seafood, it with healthy carbs...potatoes, oatmeal, rice, whatever, and add it some fruits and veggies each day.

Cook your veggies in butter or olive oil. Heck, cook your meats in butter and olive oil. Cooking is such a lost art. Watch a few cooking shows...they whip out things like buttermilk, heavy cream, butter and bacon for taste. Get on that train, go old school, and eat like your grandparents.

Instead of drinking soda, drink whole milk when you are thirsty throughout the day.

In between meals snack. Try almonds, bananas and things with protein like milk and string cheese.
Do this with a BASIC program that concentrates on progression in strength of the main lifts (Squats/Deads/OH Press/Bench) and you will be golden


Off Road 07-20-2011 12:35 PM

About the simplest I can make it is to eat at least 1gr. of protein for every lb of bodyweight per day, and eat enough total calories to register about 1lb (or slightly more) of scale weight gain per week.

Gaining too fast, then cut back a little.
Gaining too slowly, then eat some more.

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