How to bulk up?

[FantasyIreland]

Diet is key......

Healthy breakfast(porridge/shredded whaet/sugar free muesli) followed by 3 good meals(wholegrains/healthy oils,lean protein,gree veg) each day,snack on salt free nuts,boiled eggs,protein shakes,tinned fish,occasional fruit for convenience and to ward off temptation........

Train 3 times a week covering your entire body - legs,back and chest/shoulders - supersets/giantsets are ideal for both your physique and time needs.

HITT training is also great for cardio.

Cut out/back on stimulants -alcohol/nicotine and caffeine.

 

[burning blue soul]

Thanks. I am going to try and get my diet in check - i don't generally eat rubbish but skip meals and then eat too much at once. I can't get to a gym regularly so i will shape my spare time exercise to trying to cover a more varied routine. Thanks for your advice mate.

 

[FantasyIreland]

You're welcome bbs,here's my typical daily training diet(none lifting day) just for pointers and a bit of an aid..........

1.Porridge/berries and protein shake

2.Apple and almonds

3.2 boiled eggs

4.Tuna/chicken/turkey in wholemeal pitta

5.Turkey/chicken/lean beef/salmon and veg stirfry(add sweet potato if training day as this would be post workout)

6.Tin of mackerel or tub of quark or protein shake and handful of almonds.(porridge/muesli if training or need the energy/carbs)

Bed.

Drink plenty of water and herbal/green/black/white teas

 

[burning blue soul]

Appreciate it mate. Im going to give it a real go and take better care of my diet. The good thing about the list is that a lot of the daytime stuff can be easily prepared and pre packed that morning or the night before.

 

[SWP's back]

How's everyone getting on?

ANyone brave enough for before and after shots?

 

[BoyBlue_1985]

Im 4 weeks in to my 12 week program. going well. Just started going to gym 5 days a week, 3 days lifting 2 days HIIT cardio from now on in.
Had my before shot so by end of March I will have my after shot. May post on here as long as all goes well

 

[itsnevereasy]

So how are all the bulkers doing?

 

[FantasyIreland]

So how are all the bulkers doing?

Still want Mancini gone.

Oh,sorry,bulkers....!

 

[itsnevereasy]

So how are all the bulkers doing?

Still want Mancini gone.

Oh,sorry,bulkers....!

Haha! You still training FI, you have posted some great advice in this and the fitness thread.

 

[Johnsonontheleft]

So how are all the bulkers doing?

Went to the gym for 3 weeks, 4 times a week. Started to feel good and started to see some results.

Then I was doing my usual chest press sets one day, and felt a pain right in the centre between stomach and chest during the 4th rep. Haven't done any chest stuff for weeks as a result which is demoralising as I feel I'm back to square 1. Every time I try to work my chest I get that pain.

Don't know where to go from here... Diet-wise I'm gaining weight slowly which is good, but not if I can't turn it to muscle.