I' m get a lot of questions on how to add LBM w/o BF. Bulking or cutting, I use slow burning carbohydrates. The basic concept is to consume fat and fiber to slow insulin flow and avoid fat storage. Then, rather than trying to oxidize fat as we do in cutting, we provide the body with enough slow burning carbs to fuel it' s metabolism (in balance with fat calories), which in turn spares protein for muscle synthesis! GROW MORE MUSCLE, STORE LESS FAT!!

Men' s Bulk

This is the program is for a 180# guy with a fast metabolism going to 195 in 5 weeks!

Supps:

Multi-vitamin with meal one
10 grams of creatine a day
5 grams of glutamine before training/ 10 grams after

Oil mix equals 1/2 flax and 1/2 safflower
Oatmeal is always old fashion (slow cooking)

Meal #1
2 whole eggs + 4 egg whites
6 - 8 oz. 93% lean beef or chicken
½ - 3/4 cup oatmeal before cooking
1 TBS Flax Oil (or oil mix)

Meal #2
Protein Drink: 2-3 Scoops Protein, 4-6 TBS whipping
cream, and 12-18-oz water
½ banana or 4 frozen strawberries

Meal #3
8 - 10 oz. chicken (before cooking)
6 - 8 oz. sweet potato or 1/2 – 1 cup cooked rice
2 cups vegetables (broccoli, etc.)

Meal #4
Protein Drink: 2-3 Scoops Protein Powder, 4-6 TBS whipping
cream, and 12-18-oz water
½ banana or 4 frozen strawberries)

Meal #5
8 - 10 oz. sirloin steak or lean meat
2 cups vegetables
6 oz potato
1 TBS Flax Oil (or oil mix)

Meal #6 (Non Training Days)
10 -oz chicken breast, 2 cups vegetables;
Or: 3 Scoops protein powder, 6 TBS whipping cream, 20-oz water

Meal #6 (Training Days)
1.5 cups cooked rice, 10 oz sweet potato,
1 banana, 1 cup vegetables, 1 TBS Butter or Peanut Butter

DRINK 6-8 QUARTS OF WATER A DAY!

Credit to Dr. Pain (a regular poster on Ironmagzine Forums)

Nice. Thanks for finding that. I kinda needed a bulking meal plan. This one is great. It' s do-able.

While I' m not following this to the letter, mainly becuase I' m not much of a breakfast eater, it certainly has made me feel better all day long. It' s a very do-able plan. I can' t seem to think of eating chicken in the morning (maybe I could sub that with a protein shake for extra protein) but overall, I' m pretty pleased.

I found this while surfing thru the jumble of posts at IM (IronMagazineForums).

It' s exactly what I was looking for as well. I' m about 180lbs now and I' d like to be 190lbs by the end of the year. I think it' s an obtainable goal. Just have to eat right, keep eating and train hard.

Hell ya! Been looking for something like this for a while.

Thanks bro.

Hey I am trying the bulk plan but I have some questions:

1st, for meal #1 can I just eat 3 or 4 whole eggs instead of 2 whole and 4 egg whites? Any reccomendations?

Next, can anybody reccomend a good breakfast meat? Meal #1 says a 6-8 oz piece of meat, maybe I will throw some scrambled eggs in a tortilla and add my meat to that...?

How crucial is the flax oil? Can I just eat a food that will give me this supplement? I am not too worried about fat I am 5' 11 170, pretty skinny.

Meal #2, says 2-3 scoops protein with 4-6 tbs whipping cream, and 12 oz water. What kind of whipping cream, just the stuff you buy in the cardboard little cartons? I am trying to find it in large quantities, Costco have this stuff or what?

Lastly, what kind of rice are we talking here. White or brown, and there are some variations of each.

Thanks, sorry so many questions but I want to get this program down so I can afford it and attain my goals.

eat 3 or 4 whole eggs instead of 2 whole and 4 egg whites

Cholesterol mainly. That would be eating like 21-28 whole eggs a week. You are looking for the protein. Egg whites. And having a yolk 1-2 a day is okay.. but 21 and up is much too high.

6-8 oz piece of meat

Some type of lean meat.. No spam... But maybe Beef, fish or chicken. I like your egg idea with a tortilla.

How crucial is the flax oil?

I should start a thread on this as I don' t know myself.

What kind of whipping cream

Natural. Less sugar. I personally skip this one. But if you want the calories, go for it. And maybe you do for bulking if you can' t sub anything out. Sounds yummy though. That is, if you like whipping cream. It' s the kind that goes on desserts. So easy on the sugar.

White or brown, and there are some variations of each.

Brown. Basmati rice. Good stuff. Easy to make. Cheap. Better then white rice and way way less sticky.

Good questions. Made me think. Hopefully I' m correct in most of my answers. So far, the program has been good to me. And it' s affordable. Most of the foods are easily purchased at Costco (like my chicken, salmon, lean beef). Veggies are cheap. Rice is cheap. And a lot of the other things mentioned can be purchased in bulk.

More questions? Don' t hesitate to post.

Thanks!

I will follow your egg advice so I do not die from cholesteral clogging me up.

And I think I will skip the whipping cream as well, I want to gain weight but if its not too neccesary I will leave it out.

Exactly

I just used it as a guide to get myself on track. And modified as I saw necessary.

1st, for meal #1 can I just eat 3 or 4 whole eggs instead of 2 whole and 4 egg whites? Any reccomendations?

Not really,as you need to keep the fat down a bit and get more protein. You can try having 3 whole eggs and 4 whites and see how your body reacts.

Next, can anybody reccomend a good breakfast meat?
Eggs and 93% lean ground beef sure is yummy

How crucial is the flax oil? Can I just eat a food that will give me this supplement? I am not too worried about fat I am 5' 11 170, pretty skinny.

Flax oil is very crucial, It is one of the best fat sources for reasons that would take me too long to explain....there are some threads already posted here on flax. Try doing a search.

Meal #2, says 2-3 scoops protein with 4-6 tbs whipping cream, and 12 oz water. What kind of whipping cream, just the stuff you buy in the cardboard little cartons? I am trying to find it in large quantities, Costco have this stuff or what?

You want to use HEAVY whipping cream. Usually has 5-6g fat per tbsp and 0 carbs. Light cream and HalfnHalf contain sugar and carbs. If you combine the cream, powder and fruit in the blender=YUMMY. They sell the cream by the Quart(should last a while) for about $5 at Costco.

Lastly, what kind of rice are we talking here. White or brown, and there are some variations of each.

As Mda1125 stated, always BROWN since it is lower on the glycemic index.

Flax oil is very crucial, It is one of the best fat sources for reasons that would take me too long to explain....there are some threads already posted here on flax. Try doing a search.

Leslie, you know this isn' t true. Flax is not " crucial" by any means. Hell I never use it. Yes, its a good fat source but crucial?

You are absolutely right. Better word would have been " beneficial"

[:' (]

I've tried bulking plans before (just on my own - not anyone's particular plan) and have found that I bulk all right - I bulk up around the waist faster than my muscles get bigger, and this was with eating (relatively) clean.

I've had some people (like Dave "the Texas Shredder" Goodin - two time WNBF world champ) tell me that it just doesn't work that way. He says if he puts on a solid couple of pounds of muscle in a year, he's doing pretty good. I've seen him at the gym and he is pretty incredible - he manages to have muscles twice the size of mine (so it seems anyway) and yet has incredible abs, etc. But, I've also read a lot about "bulking" on the internet.

When I've tried it, I find after a month or so my jeans start to get a little tighter and so I give up, figuring that if I can't gain and stay lean, what's the point?

Am I doing something wrong, or is part of the price of bulking gaining some fat? If you gain fat, you eventually have to get rid of it. If you diet to lose fat, you lose muscle too, so how do you get the fat off without losing what muscle you gained during your bulking phase?

Am I doing something wrong, or is part of the price of bulking gaining some fat? If you gain fat, you eventually have to get rid of it. If you diet to lose fat, you lose muscle too, so how do you get the fat off without losing what muscle you gained during your bulking phase?

Yes you are right you do get a lil fatter....But i guess jeans getting tighter could be rather inconvenient. Do you do any cardio....I would definitely include some cardio like jogging around 4-5 miles which should approximately burn 500-600 cals. So even though youa re eating a lot you should stay lean and put on muscle. Dont jog for more than 30 mins. Your cardio doesnt have to be extremely intense its just to keep you going. It also depends on your personal goals and body type. I prefer the leaner look and dont wanna be too huge.

Anyways try some cardio and then track your progress.

A common mistake is to try and bulk and lose fat at the same time.

Another one is losing the fat and losing the muscle as well.

That is the point of the book I'm reading. Burn the Fat, Feed the Muscle. It's pretty much the 80% of a nutritional foundation that most of should know but maybe don't.

Genetics play a big part as well. If you are primarily endomorphic, then what somebody else does will only confuse and make you frustrated. This guy might eat like a horse and do no cardio and put on 1-2 lbs of muscle a year. And you could eat exactly the same, but have a lower metabolism and gain weight.

Good food or not, if it's in excess, you will put on weight. And I don't mean muscle weight.

If you try bulk plans and just plain gain fat and very little muscle, then what fossils is saying is correct. You will need to bump up the cardio to increase the calories burned so that you only have about 500 extra calories a day for slow gain rather then 2000 extra a day which will just get stored.

If it makes any difference, it's not easy. Everybody is different. And what works for me might not work for you. But if you get that 80% of the foundation down, you will be on the fast track to success.

If you get your 1-1.5g of protein per pound bodyweight and 3-4g carbs (good carbs) / pound bodyweight - and spread it evenly throughout the day, won't this suffice to bulk and gain muscle mass???

I've heard this alot from guys at the gym