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-   -   the key to a good bulk (http://www.muscleandbrawn.com/forum/showthread.php?t=2836)

CoopDawg 04-10-2010 07:10 PM

the key to a good bulk
 
Can one of the moderators make this a STICKY i want to keep adding to it as i learn more.

First off Im no proffesional (as you all know) im also no bodybuilder. I just felt like writing something informational that people may enjoy reading about bulking. I hope this wasnt supposed to be in nutrition instead of here if so im sorry.

First off a bulk is used to gain the weight faster than just eating and lifting. There are many forms of bulking which i will get to later. A bulk is usually used to reach a goal weight and then cut off all the fat that was gained. Everyone thinks they eat like a horse and dont gain weight. A BIG BAG OF DORITOS IS NOT EATING LIKE A HORSE. Now there are dirty and clean bulks. A clean bulk is basically wholesome and lots of good foods and maybe 10% food such as mc donalds. Then there is the dirty bulk which is usually eat everything in site.

Now i would like to post a good way some people can gain weight. It's called GOMAD-GALLON OF MILK A DAY. This is not for the faint hearted. Its just one of the many things that can be found with the proper research of bulking. THis method actually gained somebody 25 pounds in 25 days.

A GOOD SEARCH AND TRUE INTEREST IN GETTING BIGGER WILL HELP ALOT.

Now most people think eat all healthy foods on a bulk but i know some people that agree if the calories you need cant be provided at that moment then go get some double cheeseburgers but this is everyone opinion.The way we bulk depends on how much we want to gain. Now i said eating mc donalds is okay but......Do not do this ever meal or there will be alot of belly fat. Here are a list of some good bulking food
PEANUT BUTTER
PASTA
DARK CHOCOLATE
PEANUTS
ALMONDS
MILK
BROWN RICE
COTTAGE CHEESE
i almost forgot. NO WEIGHT GAINER SUPPLEMENT CAN DO ANYTHING WITHOUT A GOOD DIET. They "SUPPLEMENT" A good diet and training program.
I would like to post a nice bulking shake i wish i knew who originally created this shake i would give him the credit.

BAKO SHAKE:
2,500 calories / 100g of protein

1 cup peanut butter
3.5 cups milk
1 cup vanilla ice cream
2 tbsp olive oil

YEAH I MAY BE RAGGED FOR HOW BIG THIS IS LOL.

And here is a nice protein bar recipe and its dam good.

Meal Replacement Bars ("Bulking")



Combine in large mixing bowl:


3 Cups Oatmeal
1/2 Cup Natural Peanut butter
1 cup Skim Milk
4 Scoops Protein Powder
dash of cinnamon
Mix until a sticky batter is formed (may take a few minutes)
use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)
top with 4-8 packets splenda
put in the fridge overnight and cut into 8 equal bars that yield:


11g fat (good monounsaturated fats)
26g carbs
21g protein
285 calories

Now this is in NO WAY IN HELL DONE. i will keep adding because the adding weight question is one of the bigger questions around today.

CoopDawg 04-10-2010 07:11 PM

Anyone can pm me with any questions concerning anything if i cant answer i will get you someone who can, I WIL BE GLAD TO HELP

strkout35 04-10-2010 08:14 PM

I love homemade weightgainer shakes. But 1 cup of peanut butter? Holy crap. that's a lot of pb

CoopDawg 04-10-2010 08:17 PM

Quote:

Originally Posted by strkout35 (Post 46819)
I love homemade weightgainer shakes. But 1 cup of peanut butter? Holy crap. that's a lot of pb

Trust me i know lol and that much pb starts costin money but its a quick good shake

cooltom 04-10-2010 10:03 PM

Not to strike down what you've started, but the bako shake and the gomad are more likely to make guys fatter. That's a lot of calories and a lot of sugar.

Although people much smarter than I, such as Dante Trudell and Massive G from DC training/Trueprotein, say if you weigh 180 and want to be a 250 monster, you have to eat like 250 monster, you can't just unwittingly gorge yourself with milk and you shouldn't just put down 2000+ calorie shakes at single sittings.

I'm glad, however, that you emphasized eating clean foods. I think if one wants to gain good muscular mass, they should eat clean and just go a couple hundred calories above maintenance for the day and monitor progress. I even heard Matt Kroc say the same thing in an elitefts interview. Even before his BB diet, he ate very clean for a PLer, and said to gain weight, keep the foods the same, just increase the calories. To lose weight, cut the calories.

I think the other big concern is how to keep fat at bay when attempting to make the scale go up. Some things I've learned online, from books, and from experience are: do cardio at least 3x a week, preferably in the morning with only aminos in your stomach, and impose carb cut-offs at 6pm. I got nice and lean last summer, then didn't follow the two above tips and ended up putting on too much fat. I then had to do damage control, and right now I just don't want to deal with dieting (I only weigh 188). Instead I keep calories around maintenance (3000), never miss workouts, do cardio 3 days a week, impose 6pm carb cutoffs, drink green tea and black coffee, eat meals that are only Protein+Carb or Protein+Fat, and I'm slowly leaning out.

For someone wanting to gain weight, do all of the above, but eat big at key times (around workouts).

CoopDawg 04-10-2010 10:14 PM

Quote:

Originally Posted by cooltom (Post 46840)
Not to strike down what you've started, but the bako shake and the gomad are more likely to make guys fatter. That's a lot of calories and a lot of sugar.

Although people much smarter than I, such as Dante Trudell and Massive G from DC training/Trueprotein, say if you weigh 180 and want to be a 250 monster, you have to eat like 250 monster, you can't just unwittingly gorge yourself with milk and you shouldn't just put down 2000+ calorie shakes at single sittings.

I'm glad, however, that you emphasized eating clean foods. I think if one wants to gain good muscular mass, they should eat clean and just go a couple hundred calories above maintenance for the day and monitor progress. I even heard Matt Kroc say the same thing in an elitefts interview. Even before his BB diet, he ate very clean for a PLer, and said to gain weight, keep the foods the same, just increase the calories. To lose weight, cut the calories.

I think the other big concern is how to keep fat at bay when attempting to make the scale go up. Some things I've learned online, from books, and from experience are: do cardio at least 3x a week, preferably in the morning with only aminos in your stomach, and impose carb cut-offs at 6pm. I got nice and lean last summer, then didn't follow the two above tips and ended up putting on too much fat. I then had to do damage control, and right now I just don't want to deal with dieting (I only weigh 188). Instead I keep calories around maintenance (3000), never miss workouts, do cardio 3 days a week, impose 6pm carb cutoffs, drink green tea and black coffee, eat meals that are only Protein+Carb or Protein+Fat, and I'm slowly leaning out.

For someone wanting to gain weight, do all of the above, but eat big at key times (around workouts).

The shake was meant to be set as 3 servings not 1. Sorry i didnt mention that. And no this was not meant to make people fatter its before the workout that all this milk is used to keep more calories than burned. I really like your reply. Thanks. And im no professional at this either just implying what i know.

cooltom 04-10-2010 10:30 PM

Quote:

Originally Posted by CoopDawg (Post 46842)
The shake was meant to be set as 3 servings not 1. Sorry i didnt mention that. And no this was not meant to make people fatter its before the workout that all this milk is used to keep more calories than burned. I really like your reply. Thanks. And im no professional at this either just implying what i know.

Cool, CoopDawg. I'm happy that shake is 3 servings...I think I gained a pound just by looking at the recipe. lol. And, I'm no professional either, so I certainly don't mean to act or sound or come off like one.

Rock on, my man.

CoopDawg 04-10-2010 10:36 PM

Quote:

Originally Posted by cooltom (Post 46845)
Cool, CoopDawg. I'm happy that shake is 3 servings...I think I gained a pound just by looking at the recipe. lol. And, I'm no professional either, so I certainly don't mean to act or sound or come off like one.

Rock on, my man.

No bro you sound just like me a guy whos learning. Thanks bro. Pm me anytime you need something. Yeah thats a huge recipe i would die drinking it at once

cooltom 04-10-2010 10:42 PM

Thanks alot. I'm just trying to learn and don't want to horde everything I find out. I'm glad you are here to help and I won't hesitate to PM if I have a question. Thanks.

CoopDawg 04-10-2010 10:46 PM

Quote:

Originally Posted by cooltom (Post 46847)
Thanks alot. I'm just trying to learn and don't want to horde everything I find out. I'm glad you are here to help and I won't hesitate to PM if I have a question. Thanks.

Sounds good to me bro. I will be following your training log.


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