Bulking, Info needed.

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Element

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Hey all,
Can someone help me out i dont really know where to start, Im 21 and ive just left the army & i really want to start putting on a lot more bulk as im not running as much etc. Im 6.2 & 12 stone exactly, Whats the best types of food i can eat (that i can get hold of easily) & the best type of exercises bearing in mind im not a member of a gym yet (I do own free weights though). Im sure you've heard these questions many times but as i said im very new to this.

Cheers
 
To Understand the process of bulking try and check out this...

TESTOSTERONE NATION

As for bodyweight movements you can't get any better really than Pavel's Naked Warrior if looking to purchase a book.

The Naked Warrior, Bodyweight Exercises for Greater Strength

If looking for freebie movements though check out Dragon Door in general for a good start on more than just movements and getting into the education meat of it.

Bodyweight Strength Training Articles from Dragon Door Publications
 
Bulking is fine as long as you weight train correctly and don't consume more calories than your body can handle.
 
Im eating as much as i can lately to bulk i dont think you can over eat when bulking, just keep with more high protein/calories, lower fat foods.
 
You need more calories than your body burns to build muscle efficiently, and at this level you will accumulate some fat, you just have to live with it and then cut it off later.

Your body can only build so much muscle per hour. Everything you eat above what is needed to fuel that will just end up as fat.

You shouldn't eat too much, or too little, but just exactly right.

It's a bear story.

My basic metabolic rate is about 2500 calories, 2900-3000 calories per day seem to work fine for me.
 
Nicolasd said:
You need more calories than your body burns to build muscle efficiently, and at this level you will accumulate some fat, you just have to live with it and then cut it off later.

Your body can only build so much muscle per hour. Everything you eat above what is needed to fuel that will just end up as fat.

You shouldn't eat too much, or too little, but just exactly right.

It's a bear story.

My basic metabolic rate is about 2500 calories, 2900-3000 calories per day seem to work fine for me.
Click to expand...

whats your height/weight?
 
6' and 171lb. There's a ton of basic rate metabolic calculators out there, just google it, and remember to factor in your activity level. That's a big guess, and people's metabolisms and other factors vary, so it'll just get you in the right ball park. Add 20% for bulking, and then you'll have to experiment and see how your body responds to your diet and adjust as needed.

All I can say is, read up as best you can, weigh everything you eat, and keep logs.

Enough protein, exact calories, both evenly over 5-7 meals a day, a good post workout meal with both proteins and quick carbs. That's the basics of a bulking diet imo - but there's A LOT of extra stuff to educate yourself about to get better results. I never bothered with anything but those back when I was paying attention to my diet, and I got fine results, but nowhere near what you see Brad Pitt run around with.
 
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