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  • Posted On: 05-14-18, 12:14 pm (EDT) #1

    Bulking/Muscle gain for beginner

    May 14, 2018, 12:14 pm

    Hi, Relatively new to weight lifting (roughly 4-5 months) but studied sports/sports science for a few years. Wondering if I can get any advice on the best way to bulk while gaining muscle, started off underweight/quite skinny at around 110-120 lbs and currently up to around 140. I'm about 5ft9 and at a fairly low body fat % but noticing a bit more fat in and around chest area. Watched scott's meal plan video etc and current macro breakdown is around:

     

    Carbs: 190-200

    Protein: 100-120

    Fats: 40 or less

     

    Total Kcal: 1900-2200

     

    (Also eating alot of/mainly brown rice and chicken/other lean meats like mince beef etc. Protein shakes w/milk after workouts etc & weetabix everyday for breakfast).

     

    Thanks.

     

    I'm male BTW (not sure why it says female on profile).

  • Posted On: 05-14-18, 6:45 pm (EDT) #2

    Bulking/Muscle gain for beginner

    May 14, 2018, 6:45 pm
    Posted by: TheDonFay

    Hi, Relatively new to weight lifting (roughly 4-5 months) but studied sports/sports science for a few years. Wondering if I can get any advice on the best way to bulk while gaining muscle, started off underweight/quite skinny at around 110-120 lbs and currently up to around 140. I'm about 5ft9 and at a fairly low body fat % but noticing a bit more fat in and around chest area. Watched scott's meal plan video etc and current macro breakdown is around:

     

    Carbs: 190-200

    Protein: 100-120

    Fats: 40 or less

     

    Total Kcal: 1900-2200

     

    (Also eating alot of/mainly brown rice and chicken/other lean meats like mince beef etc. Protein shakes w/milk after workouts etc & weetabix everyday for breakfast).

     

    Thanks.

     

    I'm male BTW (not sure why it says female on profile).

    I'd say increase your fats. They are way too low in my opinion. You need a good amount of fat in your diet for healthy testosterone levels. I'd suggest you aim for at least 60g-70g. Maybe even more.

     

    Are you sure you're eating enough? If you are only 4-5 months into lifting, you want to be making the most of those newbie gains.. and to do that you have to make sure you're in a surplus. How old are you? Have you used the calculator on the @mealplan page to get an idea of how much you actually should be eating?

     

    And what kind of results are you seeing with your current macros? Gaining weight? Maintaining? Losing?

  • Posted On: 05-15-18, 9:11 am (EDT) #3

    Bulking/Muscle gain for beginner

    May 15, 2018, 9:11 am

    Cheers for the prompt reply!

     

    I'm 20 years old and seeing a decent amount of progression in gaining weight but as you say my fats are way too low and have always struggled to know what kind of fats I should be incorperating at this stage, what foods would you reccomend in that regard?

     

    Also used a calculator and various apps etc, have a fair idea of how much I should be getting yeah.

     

     

  • Posted On: 05-18-18, 7:04 pm (EDT) #4

    Bulking/Muscle gain for beginner

    May 18, 2018, 7:04 pm
    Posted by: TheDonFay

    Cheers for the prompt reply!

     

    I'm 20 years old and seeing a decent amount of progression in gaining weight but as you say my fats are way too low and have always struggled to know what kind of fats I should be incorperating at this stage, what foods would you reccomend in that regard?

     

    Also used a calculator and various apps etc, have a fair idea of how much I should be getting yeah.

     

     

    Almos any kind of nut is good - almonds, cashews, walnuts are good choices. Peanut butter is a great option for healthy fat. Also things like oily fish, avocados, extra virgin olive oil, coconut oil (for some good saturated fats).

     

    Check out this list too! https://muscularstrength.com/article/healthy-shopping-list-for-life

  • Posted On: 05-22-18, 12:15 am (EDT) #5

    Bulking/Muscle gain for beginner

    May 22, 2018, 12:15 am

    Hi, im new to weightlifting, i have a skinny/fat body type and i was hoping to build muslce, wchich training program would work best for me would it be the ppl, the only problem with that is that im working out from home and i cant do any of the excercises taht have cables or machines, are their alternatives that you can give me? I do have dumbells, a flat bench, and an incline bench.

     

    Also it takes 2140-2340 calories to maintain my body weight which i found using the meal plan app.

     

    How much calories should i aim for each day? Since im a newbie can i expect to see fatloss and muscle gain at the same time?

     

    Thank you,

  • Posted On: 05-22-18, 6:44 pm (EDT) #6

    Bulking/Muscle gain for beginner

    May 22, 2018, 6:44 pm
    Posted by: thamill99

    Hi, im new to weightlifting, i have a skinny/fat body type and i was hoping to build muslce, wchich training program would work best for me would it be the ppl, the only problem with that is that im working out from home and i cant do any of the excercises taht have cables or machines, are their alternatives that you can give me? I do have dumbells, a flat bench, and an incline bench.

     

    Also it takes 2140-2340 calories to maintain my body weight which i found using the meal plan app.

     

    How much calories should i aim for each day? Since im a newbie can i expect to see fatloss and muscle gain at the same time?

     

    Thank you,

    If you are skinny fat, definitely get into a surplus so you can focus on adding muscle. You should be able to lower your bf % too if you are a newbie. You can still probably follow the PPL program pretty closely if you have a couple of benches, dumbbells and a barbell. Just post in the routines where you need alternatives (say which exercises you need alternatives for) and we can give you some suggestions ๐Ÿ˜Š 

     

    If you need say 2150-2350 to maintain, just add 250-500 calories on top of that. So probably more like 2500-2700 minimum. That would be a good starting point, and then add calories if you stop gaining weight.

  • Posted On: 05-23-18, 9:12 pm (EDT) #7

    Bulking/Muscle gain for beginner

    May 23, 2018, 9:12 pm

    Hi,

    Here are all the excercises that i need alternatives for

     

    Push A

    Low to high cable fly

    Vbar Push Down

    Ab Pull Down

     

    Pull A

    Lat Pull down

    wood chopper

     

    Legs

    Seated leg extensions

    Prone leg curl

    Barbell Calf raise.

     

    Also my barbell does not have many weights to put on, i have no squat rack, and my flat bench does not have a barbell holder on it.

     

    Do i need these? Or can i use heavier dumbells on all the excercises taht have a barbell like the flat bench, squat and deadlift?

     

    Thank you.

  • Posted On: 05-24-18, 12:43 am (EDT) #8

    Bulking/Muscle gain for beginner

    May 24, 2018, 12:43 am
    Posted by: thamill99

    Hi,

    Here are all the excercises that i need alternatives for

     

    Push A

    Low to high cable fly

    Vbar Push Down

    Ab Pull Down

     

    Pull A

    Lat Pull down

    wood chopper

     

    Legs

    Seated leg extensions

    Prone leg curl

    Barbell Calf raise.

     

    Also my barbell does not have many weights to put on, i have no squat rack, and my flat bench does not have a barbell holder on it.

     

    Do i need these? Or can i use heavier dumbells on all the excercises taht have a barbell like the flat bench, squat and deadlift?

     

    Thank you.

    Hey man. I guess you didn't read my part that said post on the routines that you need alternatives for.. haha. But it's OK.

     

    PUSH A Alternatives

    Incline dumbbell fly

    Tate Press

    Crunch or Deep Crunch with weight

     

    PULL A Alternatives

    Pull-Ups, Underhand-Grip Bent-Over Row, or Pendlay Rows.

    Standing Oblique Crunch with weight (hold a dumbbell or plate by your side)

     

    LEGS Alternatives

    Front Squat or Goblet Squat

    Stiff Leg Deadlifts or Romanian Deadlifts

    Can you still lift the barbell onto your back even without a squat rack? You don't need a lot of weight for calf raises. Or you can hold a dumbbell/dumbbells for your calf raise.

     

    It would be handy to have a rack.. but make the most of what you have. If you need to, using the heavier dumbbells for those movements would be OK for now. As long as you can push yourself and still lift heavy!

  • Posted On: 06-26-18, 6:59 pm (EDT) #9

    Bulking/Muscle gain for beginner

    June 26, 2018, 6:59 pm

    Hi Scott,

     

    Not sure if my previous messages are still visable/available for you to read but wondering what weight I should be aiming for while still bulking and at what point I'd need to begin cutting. Current weight is about 142lbs & at 174cm height, definetly feel as though theres still bulking for me to do, perhaps even more so now that I can eat more and more but wanted to know, in your opinion what the best weight to aim for would be?

     

    Thanks for the hard work chief.

  • Posted On: 06-27-18, 7:03 am (EDT) #10

    Bulking/Muscle gain for beginner

    June 27, 2018, 7:03 am
    Posted by: TheDonFay

    Hi Scott,

     

    Not sure if my previous messages are still visable/available for you to read but wondering what weight I should be aiming for while still bulking and at what point I'd need to begin cutting. Current weight is about 142lbs & at 174cm height, definetly feel as though theres still bulking for me to do, perhaps even more so now that I can eat more and more but wanted to know, in your opinion what the best weight to aim for would be?

     

    Thanks for the hard work chief.

    @thedonfay I can still see your original posts on this @forum thread if that's what you mean ๐Ÿ˜Š 

     

    From your height and weight, I would say keep bulking. But it depends on how you feel really, and where your body fat % is. There's not really a set weight at which point you HAVE to stop bulking or HAVE to stop cutting. It's more personal preference.

     

    Do you know what your BF% is? It it's around that 10-15% mark, definitely keep bulking. If it's in the 16-20% range, but you're skinny fat, still work on bulking to help with that. If it's higher than that, it could be time to consider a cut.

     

    Hope that helps!

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