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Bulking advice

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mouthington
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2011/04/03 13:06:54 (permalink)
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Bulking advice

I have been training for around 15 week, and have seen some very good muscle gains and have lost a lot of body fat, i am 5'8, 28 years old and 10/8, with 10% body fat, but now i have stopped growing so i need to start bulking. this is my current diet.
Breakfast,
                  4 slices of wholemeal bread with jam.
snack,
             Activia yougurt, apple
Dinner,
            Porridge, with a banana,
Protein shake USN IGF-1, 2 scoops
tea,
      steamed chicken breast, steamed veg. two slices of wholmeal bread.
 
This is just an average day that i eat the only thing that changes is my tea the rest is about the same.
also i will need to change my supplement as its a low carb and low calories.
Any advice on bulking will be superb.
 
 
 
        
#1

5 Replies Related Threads

    Calza
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    Re:Bulking advice 2011/04/03 13:12:00 (permalink)
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    Not eating enough calories or protein at all mate.
    #2
    mouthington
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    Re:Bulking advice 2011/04/03 13:14:23 (permalink)
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    so how many should i be eating? and what should should i be adding in to make up the calories?
    #3
    Calza
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    Re:Bulking advice 2011/04/03 13:20:23 (permalink)
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    Plenty of diets in this section for you to get an idea of what to go for. You need  to calculate your BMR and then multiply that by your activity level. Then add 10% on to that figure as a base to kick off with and adjust depending on weight gains.
    #4
    MonkeyMagic
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    Re:Bulking advice 2011/04/03 13:58:58 (permalink)
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    1.5 grams-2 grams of protein per lb of body weight for protein. Try and get protein with every meal.  There are no good fats in there either - get some oily fish and nuts in there, but not the salted or roasted variety! 
    #5
    mouthington
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    Re:Bulking advice 2011/04/03 21:23:39 (permalink)
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    Right I have done some research, I need to eat 3000 calories with a 40/40/20 ratio, next thing now is meal plans, is there any meal plans about to see or work from as if I started planning it myself I think my head would explode with number overload, any advice would spot on
    #6
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