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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

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