How to bulk up?

[117 M34]

I was doing heave squats until I started to see a personal trainer, basically ended up taking pretty much all the weights off and learning to squat properly. He said that your arse should pretty much touch your heels if you're doing it properly. I had to raise my heels as I couldn't get all the way down and did 3 sets of 8-12-8 in a super set with 8-8-8 frame dead-lift and 24-24-24 leg presses. Could barely walk for the next few days.

Broscience.

Parallel is fine

Don't know about that, hes a top personal trainer qualified up the eyeballs that has worked with professional football teams and rugby teams. Widely regarded as one of the best by anyone that has worked with him.

Each to their own though.

To be fair, broscience was wrong to say although I still wouldn't say it was necessary to go ass to grass. It will have its benefits and it will depend on the intended goal.
If you are squatting for quad strength, no point going any deeper than parallel (but proper parallel not a slight bend like you see many doing)

Also, deep squats could be very difficult to do for some. I know I couldn't squat as deep as mentioned on here even just using bodyweight as I'm not flexible enough - probably tight hip flexors.

 

[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!

Regarding breakfast, what meals would you recommend?
When I can (don't have an early lecture) I will have eggs with mushrooms and bacon etc but will start to do this more often.

Will definitely be getting shakes, one in the morning and post workout is what I have been told is the best?

Was planning on going to the gym today but went down some steps today and rolled my ankle and it feels like my groin has torn in two! Unsure if I should press on with the gym and do a longer warm up and see how I feel for doing squats or go and just do bench etc and rest my legs for today!

Oats, eggs and wholemeal toast. Oats couldn't really be any quicker, add milk, microwave, can add a little honey or whatever if you need it sweeter. Scrambled eggs on toast hardly takes any longer either, the only difference is in the washing up.

Take shakes whenever you feel it best to fit them in. Don't worry about taking one no longer than 24 minutes after finishing your last set or similar crap. One in the morning, one in the afternoon, easy enough.

Don't work out injured, you'll only prolong it or make it worse. If your leg feels funny just do upper body. You're in no rush.

Edit: You might also consider adding instant oats into your shakes to up your calories. Depends how difficult you find it to hit targets with proper food. For me it's nearly impossible so I have lots of protein/carb shakes, but it makes them a bit heavier and it's not for everyone.

 

[decmancity]

Perfect. Sounds easy enough to me. Will get some wholemeal toast, already got eggs and oats.

Yeah, sounds reasonable to me.

I am just on my way now and will as you say just do upper body. Today I would normally be doing the squats, bench and barbell row.

What should I change it to today?

Will give them a try and see how I feel.

Thanks

EDIT: Just looking at the myprotein Impact Whey. I know flavours can be subjective but any particular ones that are widely considered "nice"?

 

[quiet_riot]

EDIT: Just looking at the myprotein Impact Whey. I know flavours can be subjective but any particular ones that are widely considered "nice"?

Strawberry cream for me. It's my 'go to' in terms of protein shakes, for price and taste.

 

[117 M34]

EDIT: Just looking at the myprotein Impact Whey. I know flavours can be subjective but any particular ones that are widely considered "nice"?

Strawberry cream for me. It's my 'go to' in terms of protein shakes, for price and taste.

I use the optimum health shakes - have you tried that one? If so, which is better?
I looked at the myprotein one but the optimum health one was slightly cheaper so went with that.

 

[Mrmcfc]

EDIT: Just looking at the myprotein Impact Whey. I know flavours can be subjective but any particular ones that are widely considered "nice"?

Strawberry cream for me. It's my 'go to' in terms of protein shakes, for price and taste.

I cant stand fruit flavoured shakes, imo chocolate smooth is the safest choice. Recently tried vanilla, and that was pretty inoffensive too.

Opinions opinions.

 

[simonmdm]

EDIT: Just looking at the myprotein Impact Whey. I know flavours can be subjective but any particular ones that are widely considered "nice"?

Strawberry cream for me. It's my 'go to' in terms of protein shakes, for price and taste.

I'd say the strawberry one too, it's beautiful! But I'm currently using the smooth chocolate one which is really nice too!

Somebody on here recommended getting quite a few sample packs and finding a flavour that works for you because like you say, what's nice for one person can taste horrible for others!

 

[True_Blue69]

EDIT: Just looking at the myprotein Impact Whey. I know flavours can be subjective but any particular ones that are widely considered "nice"?

Strawberry cream for me. It's my 'go to' in terms of protein shakes, for price and taste.

I use the optimum health shakes - have you tried that one? If so, which is better?
I looked at the myprotein one but the optimum health one was slightly cheaper so went with that.

Reflex Whey is my personal favourite but is pretty expensive. It does tend to last longer though as the scoops are smaller and you don't need as much to make it taste good. I have tried a few others but none have come close taste wise, the protein content is also good in the Reflex one.

 

[adrianr]

Perfect. Sounds easy enough to me. Will get some wholemeal toast, already got eggs and oats.

Yeah, sounds reasonable to me.

I am just on my way now and will as you say just do upper body. Today I would normally be doing the squats, bench and barbell row.

What should I change it to today?

Will give them a try and see how I feel.

Thanks

EDIT: Just looking at the myprotein Impact Whey. I know flavours can be subjective but any particular ones that are widely considered "nice"?

Order a load of tester sachets and see. I really can't tell you mate, what I love you might hate. I swear by Vanilla as it's bland, goes with everything, and I can have a lot of it without it feeling sick, but some love shite (IMO ;)) like cookies and cream. Vanilla isn't the same everywhere though either. I ordered some vanilla isobolic blend stuff that I basically can't drink.

 

[decmancity]

Can't find the tester's on their site?

Also, I think I added this a while ago but just to check, whats the difference between;

<a class="postlink" href="http://www.myprotein.com/protein-accessories/myprotein-blender-bottle/10485098.html" onclick="window.open(this.href);return false;">http://www.myprotein.com/protein-access ... 85098.html</a>

<a class="postlink" href="http://www.myprotein.com/protein-accessories/myprotein-endurance-mixmaster-shaker/10665783.html" onclick="window.open(this.href);return false;">http://www.myprotein.com/protein-access ... 65783.html</a>