How to bulk up?

[hilts]

I only do machines so am pretty green when it comes to this but chest press is a major sticking point for me i max out pretty quickly, i have been doing a push pull routine since january and have made progress on everything but chest press, i recently moved to drop setting and everything improved except chest press and have managed to damage my wrist in the process

 

[decmancity]

I can squat max of 70kg right now but I dropped the weight down significantly to try TUT.

I just can't seem to go anywhere with my bench! I have been around 40kg for ages now!

I will try out a different grip for a few weeks and see how it goes, will do more research into it!

Ahh makes more sense!

As you've stalled on your bench and your deadlift, I'd forget about a different grip for now. You may suddenly be able to lift another 5kg but it won't fix the underlying problem.

You say you're stuck on 40kg, is that stronglifts 5x5? Take a week or two off and maybe try a slightly different routine and see if you can break through. I used to do one that was 5 x Full weight, then 6 x Full weight - 10%, then 8 x Full weight - 10% of that. So I'd do say, 5 x 60kg, then 6 x 55kg (close enough), then 8 x 50kg. You can micro load on this just like any other routine.

Your first step however should be to check your diet. If you can't tell me now roughly what you're taking in you've likely not planned it or stick to it well enough! ;)

It is stronglifts 5x5, will try what you suggested mate. Maybe mixing it up will help.

As I say starting tomorrow I will note what I eat for the whole week then you fellas can tell me where I am going wrong!
I have planned it to a certain extent but I will admit that I haven't been sticking to it well enough!

 

[decmancity]

Spoiler

Have attached what I drank and ate this week. I did also have three vodka lemonade's last night. Less than two pints in total though.

 

[garymj]

Spoiler

Have attached what I drank and ate this week. I did also have three vodka lemonade's last night. Less than two pints in total though.

Looking at that diet , your not eating enough, I would say about 80 grams of protein, if that, swap the corn flakes for a start, more protein in the packet. try and eat 30 to 50 grams every meal. tin of tuna 40grams, 6 eggs 40grams, 2chicken breasts 40grams. try to eat more protein and you will grow my friend.

 

[smudgedj]

Spoiler

Have attached what I drank and ate this week. I did also have three vodka lemonade's last night. Less than two pints in total though.

You need to buy a set of scales and open an account here http://www.myfitnesspal.com/

What you've posted isn't really any use for anyone to offer help - take the milk - is that a cup of milk or a pint or is it a gallon?

Then you can cut and paste something like this

Then you'll get better advice.

Edit : I just re read this and it comes across as a little blunt - It's not meant to be :-)

 

[adrianr]

Spoiler

Have attached what I drank and ate this week. I did also have three vodka lemonade's last night. Less than two pints in total though.

Good lad sticking to it and getting back to us.

As Gary mentioned at first glance you're not eating nearly enough. Cornflakes?! Come on man you want to get BIG!! Oats, eggs, whole meal toast. You're not getting ready to go to secondary school.

Ideally you also need to take smudge's advice and give us a more accurate idea of what you're consuming, but I can be fairly certain looking at that you're falling short. You're at the very least two protein shakes a day short, that's 50g of protein you're missing out on right there.

Give this a whirl to give you an idea of how many calories you should be consuming for your goals + average activity level <a class="postlink" href="http://scoobysworkshop.com/accurate-calorie-calculator/" onclick="window.open(this.href);return false;">http://scoobysworkshop.com/accurate-calorie-calculator/</a>

Using this you can then get a much better idea how much of what you need to be taking in, but if it doesn't involve a shake of some description you're likely falling short somewhere (Taking in enough protein in food form is doable but personally I find it bloody difficult and expensive).

 

[decmancity]

Thanks fellas,

Cheers gary, smudge and adrian.

It sounds daft but I have been scared to eat more purely because I have never wanted to bulk and go to the gym etc as much as I am now.

I will sign up to that site and start doing it more accurately but like you say I am very likely falling short.

On that site, I am assuming I want clean bulk? I suppose it is up to me haha but ?

I have been talking about buying protein powder for ages but I think considering time and budget it will be very beneficial for me. I am going back home this weekend so will get some ordered.

How are the meals that I am eating? of course you don't know portion sizes etc but just the meals themselves?

 

[adrianr]

Clean bulk yeah, but the guys theory on that site is a little flawed. His basic premise is that if you work out hard and eat the right amount, you can add muscle without adding fat. No matter how much you're working out if you're taking in 5000 calories a day you're going to get fat. Your body unfortunately cannot create new muscle like it can add to fat stores.

However, the reason bulk/cut cycles are so popular is because who the fuck knows or can keep up with exactly how many calories you need to add muscle but not add extra fat? It's different for everyone anyway, so numbers that work for your mate may not work for you. Adding muscle is hard, but trimming fat is easy. You don't need to do GOMAD but you don't want to limit your gains worrying too much about adding a bit of extra fat. You will never add muscle with 100% efficiency.

Regarding your meals they're actually looking pretty good breakfast aside. You're getting in chicken, fish, veg which is already better than most. You'll need to adjust a few for more protein and probably more complex carbs but you have a good frame work. Definitely look into shakes, maybe some whole milk depending how hard you find it to put on weight.

Just remember to eat well, lift heavy, get a proper nights sleep. If your lifts aren't going up eat more. If you're not putting on weight, eat more.

This is getting me well in the mood for spring training actually. I've been nearly carb free skiing, boarding and riding my bike for a year and I've lost 2 stone! Can't wait to start again. Protein shakes and sweet potatoes ahoy!

 

[SkyBlueFlux]

Today I have started on my bulking (current weight is something like 9 stone 3lbs). I'm determined this time to hit 10 stone for the first time in my life, but I'm going for the baby steps approach for now. Adding a couple of protein shakes a day, making sure I eat some kind of breakfast, going for wholemeal choices, eating some tuna 3/4 times a week, doing chin-ups/push-ups/pull-ups/dips in the evening (I can't do legs/lower back exercises because of disability but there's nothing wrong with my upper body).

Sick of being the Jack Russel of the office! I'm 23 and I still look about 12.

 

[badmash]

quick question

How does everyone afford to eat all the fresh meats, fresh veg and eggs everyday ?

I understand that the protein shakes help but what do you eat if your a bit skint?

Cheers