Hey everybody i'm looking to bulk up a little bit not a crazy amount just enough to get my scrawny arms bigger and fill out my chest and shoulders a bit. I'm not really Incredibly small like my chest isn't flat like kenall grove or someone like that but i still want it shaped and filled out better (same as my arms/shoulders ect.) Right now im 5'7, 142lbs. i'm not looking to be a huge bodybuilder here all I want is to fill out alittle soo gaining 30lbs is not something i'm really trying to do here. Right now im pretty cut my abs show through pretty good and I don't really want to lose that during bulking (cause it took alot of work to get them...) I was thinking 10-15lbs of muscle should do the trick maybe more if needed then i was gonna cut back to the weight i want to get (something around 155lbs prob.) cut up again but just have some muscle now. I am mainly looking for some advice on how much more I should eat how much weight you think I should gain roughly (You don't know my body soo I know it would be hard to judge) and anyother tips you might have. I figure i should tell you what i've been eating now soo you'll have a better idea on telling me how much more i shoud eat.

Breakfast:
-3/4 cup oatmeal with 1 cup of milk and 1/2 cup blueberries
-2-3 hardboiled eggs (but i just eat the whites)
Snack:
-protein shake I put 1.5 scoops (30g protein) with 1 cup milk
Lunch:
-4-6oz. of boneless chicken breast (Sometimes tuna(1 can) or pork)
-1 cup broccoli
After workout shake/snack:
-protein shake 2.5 scoops (50g protein) with 1 cup milk
Dinner:
-Similar to lunch but with some variations like maybe tuna or a salad with tuna or chicken. I try to get my hands on any type of lean meat really then add some veggies( Dinner is the hardest meal for me to get something to eat thats good usually.)
Snack before bed:
-Protein shake 1.5 scoops with 1 cup milk

I try to drink a gallon of water a day and what i just wrote is pretty much all i eat through out the day. Never do i drink soda, eat candy or anything like that.

Ok tell me what you think thanks alot in advance.

for your arms, if you lift a little weight but alot of times it will give you some tone do this for a while, then lift really heavy weights for your arm and that will buff them up, trust me youll have to work hard at it, but it will work

Do like Fedor did, weight-train extensivly for years and then completely abandon it and just start training in all sorts of useful martial arts to get you into fighting shape and better your skillz.

(lol I bet this isn´t what you wanted to hear, but I don´t know much about training other than you must train hard.)

you need more calories...right now you're on a weigt loss diet and there's no way you're going to get any muscle naturally. you're actually using protein and muscle for your daily energy which is not a very good thing. it looks like you're replacing all the carbs you're supposed to eat with vegetables. i'm not saying vege's are bad, but you need to eat a lot more carbs, in fact you should be eating carbs with every meal and every snack. once you do that, go to the gym and lift compound exercises....guarnateed to work :)

ester creatine

workout hard

youre missing fats. I like peanut butter in my weightgainer shakes. 1 scoop protein, 1 banana, 1.5 tbspoons peanut butter, 1.5 cup milk in a blender.i like it.

I tried a banana in my shake and I was farting all day, felt good but it was noisy

One of my buddy's uses egg whites in all his shakes and it's one of the most disgusting things ever. He's huge and strong but i try to stay awa from him after he eats those shakes.

anymore specific changes to my diet??

eat eat eat

Jotun is right you need to add more carbs and calories to your diet, you're eating to maintain or lose weight right now.

for weight gain you want about a 50% carbs 45% protien and 5% calories

youre missing fats. I like peanut butter in my weightgainer shakes. 1 scoop protein, 1 banana, 1.5 tbspoons peanut butter, 1.5 cup milk in a blender.i like it.

thats a good one. peanut butter is the shit for bulking up.


another method is a 40oz and a pork chop. at least twice a week.:superman:

Creatine and protein have always been the fastest way to bulk. You need to get all of your vitamins and bcaa's and all that shit too though. Theres so much shit you need its not even funny, hopefully you will find a good shake mix that has mostly everything but stay away from the shakes that have too much funky shit in em that hasnt been tested.

just eat everythin u can, there is not special meals u have to eat, eat like a pig, eat healthy foods though.

If you want to bulk, you should be taking in carbs with a high glycemic index during and after your workouts. For me, I like to mix in some dextrose (corn sugar available at supplement stores) or you could just drink some gatorade or something. Also, an hour or so after your workout, you should take in a meal of carbs and protein (probably your dinner). T-nation.com has really good articles for nutrition if you are interested.

invest in some good protein powder

protein shakes make me put on muscle even when I dont work out

protein shakes make me put on muscle even when I dont work out

Jesus, lucky you. Do they make your dick grow larger too?

Increase your calories man...that is the only way. Adding protein, eating 7 meals a day, adding healthy fats does nothing if you still aren't averaging at least 2700 calories or more a day...plus you have to factor in how man calories you burn throughout the day, if you work out, its alot of work, yet not really. Keep the calories high, protein shakes...snack as often as possible on nuts, peanut butter and things like that.

Good advice. Thanks. I am looking too bulk up too.

consume more than you burn.

pretty simple.

If you are serious about bulking up fast, then simply eat eat eat. Unfortunately, you probably won't be able to see your abs by the end of it because "bulking up" and "staying cut" are quite the opposite. Once option would be to go through a bulking phase for a few months, where you eat anything and everything in sight. During this time do heavy, compound exercises. After you have overshot your ideal weight, go through a cutting phase, following a meal plan similar to what you have now.

If you are serious about bulking up fast, then simply eat eat eat. Unfortunately, you probably won't be able to see your abs by the end of it because "bulking up" and "staying cut" are quite the opposite. Once option would be to go through a bulking phase for a few months, where you eat anything and everything in sight. During this time do heavy, compound exercises. After you have overshot your ideal weight, go through a cutting phase, following a meal plan similar to what you have now.

thats the stupidest idea i have every heard u say u need to eat everything in sight very wrong

to bulk up and stay cut its all about protein bodybuilders eat double their bodyweight in protein every day except before competitions

now that is very had to eat that much protein but eating your weight in protein is penty

buy a george foreman grill and it takes 5 minutes to cook a skinless boneless chicken breast eat those fish steak and if u dont mind about eating fat eat it in peanut butter but try to find one with a low amount of saturated fat per serving(2grams is as low as u will find

FungChi your an idiot

Hey everybody i'm looking to bulk up a little bit not a crazy amount just enough to get my scrawny arms bigger and fill out my chest and shoulders a bit. I'm not really Incredibly small like my chest isn't flat like kenall grove or someone like that but i still want it shaped and filled out better (same as my arms/shoulders ect.) Right now im 5'7, 142lbs. i'm not looking to be a huge bodybuilder here all I want is to fill out alittle soo gaining 30lbs is not something i'm really trying to do here. Right now im pretty cut my abs show through pretty good and I don't really want to lose that during bulking (cause it took alot of work to get them...) I was thinking 10-15lbs of muscle should do the trick maybe more if needed then i was gonna cut back to the weight i want to get (something around 155lbs prob.) cut up again but just have some muscle now. I am mainly looking for some advice on how much more I should eat how much weight you think I should gain roughly (You don't know my body soo I know it would be hard to judge) and anyother tips you might have. I figure i should tell you what i've been eating now soo you'll have a better idea on telling me how much more i shoud eat.

Breakfast:
-3/4 cup oatmeal with 1 cup of milk and 1/2 cup blueberries
-2-3 hardboiled eggs (but i just eat the whites)
Snack:
-protein shake I put 1.5 scoops (30g protein) with 1 cup milk
Lunch:
-4-6oz. of boneless chicken breast (Sometimes tuna(1 can) or pork)
-1 cup broccoli
After workout shake/snack:
-protein shake 2.5 scoops (50g protein) with 1 cup milk
Dinner:
-Similar to lunch but with some variations like maybe tuna or a salad with tuna or chicken. I try to get my hands on any type of lean meat really then add some veggies( Dinner is the hardest meal for me to get something to eat thats good usually.)
Snack before bed:
-Protein shake 1.5 scoops with 1 cup milk

I try to drink a gallon of water a day and what i just wrote is pretty much all i eat through out the day. Never do i drink soda, eat candy or anything like that.

Ok tell me what you think thanks alot in advance.

hey buddy i just read what u eat and i think u have some explaining to do their no way u eat that every day and only weigh 140 and have small muscle unless your name is rich franklin or matt hughes your lieing

your telling us u eat 4 6oz chicken breast and 1 cup of broccole for lunch every day i dont believe u their no way u can take in all that protein over the day and still stay small

3 eggs= 30 grams
protein shake=30 grams
4 6oz boneless chicken breasts=80 grams
2nd protein shake=50 grams
dinner(same as lunch=80 grams
snack protein shake=30 grams


thats 300 grams of protein a day more than double your body weight bullshit buddy im a personal trainer is a say your full of shit

am i the only one that thinks this bimbo is a lying sack of shit

His body could be missing certain properties it needs to bulk.

u may be right but he didnt mention that he was retarted