Bulking- Diet & Workout

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FakeWings

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Currently I'm about 6'1" and weigh around 144lbs. I really need to bulk up. All I've been doing is running and disregarding weight training, so I really am lacking muscle right now. For the last month, I've been dieting- not to lose weight, but to maintain and just try to eat clean and healthy. It's been a success, and I think the transition to a clean bulking diet will be much easier for me now that I've already been eating well.

Now, for diet, the BMR calculator told me my BMR is 1794.12. I am pretty active though, as I usually run at least 3 times a week, about 2-3 miles each time. So my first question is: What should my calorie surplus be to bulk up and put on some muscle? Secondly, what should the Protein/Carb/Fat ratio be?

As for my workout, for about the first week or so I'm going to do a simple 3x10 fullbody workout just to get use to lifting again, properly. However, after that, for bulking should I continue a full body workout 3 times a week, and how many sets/reps should I do? Could someone post a workout, like off of T-Nation, where I got the full body workout from? Also, keep in mind that on at least two of my off days per week I will continue running about 2-3 miles.

Thanks for all the help, it's greatly appreciated.
 
I'm going to be doing track during my junior year of high school. I need to run. After that I can slow down a little bit on the running. Any help on the actual topic now?
 
What kind of running are you doing? Long distance I assume?

If so, why would you want to bulk?

My friend, a distance runner, benefitted greatly (at intervals at least) from weight lifting. I'll get you a sample fbw in a little bit.
 
I've posted this a couple times now. Here are two seperate FBWs, alternate doing them, (though you'll be doing one twice a week because you do 3 fbws a day)

for workout A
squat
bench (horizontal push really, can be DB chest press as well.)
pullup
dip
bentover row
lunges

workout B
deadlift
dumbbell shoulder press (or military press)
pullups
dip
upright row
stepups

After two weeks of doing 3x10, 60 second break (as you learn these exercises, dont' worry abo break time, say the first 2 workouts). Do the below rep ranges, or mess around with it however you like.

Rep ranges should change as well. Maybe do 5x5, 4x8 3x12, and change break times as well. 30 60 90 or 45 60 75.
 
Alright, thanks a lot. I should alternate between the sets/reps per weeks? And so I'm thinking I won't bulk until track season is over, and yes I do long distance. I just lack very much muscle at all right now, and I still have a little flab although I'm 144 lbs at 6'1". Should I maintain, or keep cutting to get rid of that flab while weight lifting? I'm afraid of losing any more weight. And I want to bulk, but decide on track before that, so that will have to come after.
 
Hmm. I'd bulk first. 144 pounds is fairly light for 6'1 (I'd say normal-light) for distance runners.

Just curious. Are you doing CC or track?

For my school, track is in the fall. You could bulk until winter, then cut (lose fat) until track starts.

As for the bulk or Cut right now, I'm not sure what would be best for you. I'd bulk if you say you have very little muscle. I don't tihnk you need to cut. If you are just beginning weight lifting, you'll be able to gain muscle and lose fat simultaneously for a very short period of time. However, I think you should bulk. But if you have practice, which is likely everyday, then you will have to maintain. The kinds of distances you'll be doing are waay to much to also allow you to bulk up while running (after the short period of time of just beginning weight lifting that is).

I read somewhere it's best to lift on interval days. Keep that in mind.
 
It's not cross country, it's just regular indoor track. So it won't be that hard. However, I've made big running progress, cutting my mile time in half over the last year. I only run every other day, I don't train every day because it's not as serious as CC. However, if I were to cut long distance out in order to bulk I'm afraid that I would lose a lot of progress and have trouble starting up again for track. What if I ate a surplus that was still a surplus on running days, and only run about twice a week?
 
When is track?

If it is in the fall. I wouldn't worry about it. I'd maybe run once a week just to kind of maintain my times. Then I'd lift until December, when I would cut weight, with weight training and some running, and as track seasons gets even closer, I'd just cut out the weights alot and only do 1 lifting session a week.

"What if I ate a surplus that was still a surplus on running days, and only run about twice a week?"

Whats this supposed to mean?
 
Never mind, that sounds good. I'll still run about once a week but yes it doesn't start until around December, so I have a couple months to put on a little muscle so I can cut it during track. How much of a calorie surplus should I take in while bulking when I have a BMR of what I stated in my first post?
 
Not sure about the calorie thing. BMR means you spend 1700 calories everyday doing nothing. As in you odn't even move and you spend that many calories. This calculator ExRx.net: Estimated Calorie Requirements, shows you how many calories you need to maintain your current body weight in addition to your daily activites. Take that number, and Add 500 or so. 1g of protein per pound of body weight as well.

My advice on the calories could be fairly accurate, or it could be way off. And it's more complicated than that. You have to have a good balance of protein, carbs, and fat.

good luck!

Ask someone else about nutrition and what not. My knowledge in that area is very, very basic.
 
Thanks, Dave. I can control my diet from when I use to cut, it's just that I haven't lifted in a while, nor bulked. Any other input from anybody? Could use reassurance on how many cals I should be taking in.

And for the running once a week: Should I take some extra calories in on these days than on my other bulking days to offset the calories burned? And, what kind of running should I do; should I stick to my mile/2mile for track or just do HIIT?

Thanks
 
Someone else chime in, but he's planning a 3x10 workout for bulking. Shouldn't he be doing a 3x5 with heavier, but safe, weights? (Never mind - AZN Dave discussed this.)

And, no, don't quit running. I tell my fellow cyclists that they should be doing fbws and have a more proportioned look and they look at me like I have three eyes. They are only interested in having quads and calves. I'll bet a lot of runners feel the same way.

Weight train around your running.
 
g8r80 said:
And, no, don't quit running. I tell my fellow cyclists that they should be doing fbws and have a more proportioned look and they look at me like I have three eyes. They are only interested in having quads and calves. I'll bet a lot of runners feel the same way.
Click to expand...

Interestingly enough, the other half of the male population is only interested in having biceps and pecs...
 
So how should I deal with running with I'm trying to bulk up? Take extra calories in those days to offset the calorie burning?

Another reason why I'm bulking up is because I have a bad case of the 'chicken legs'. I need to get rid of them and this is the only way. Any tips for this aswell?
 
endurance running will not help you gain muscle. period.

that is why you lift weights.

if your goal is to gain mass, running will not help you achieve that goal.

you have to eat a surplus above your maintenance calorie level and eat more than you burn.
the amount of surplus is up to you.
TESTOSTERONE NATION - The Truth About Bulking
i say bulk at a decent rate but no more than 4lbs a month. thats overkill
 
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Also, I still need to know if I should be taking in extra calories in addition to my already caloric surplus on running days, in relation to how many I burn?
 
ok well im bulking im 6.1 170 pounds, i need around 3200 cals to maintain my weight, and correct me if im wrong i need 500 plus to bulk.. so i have 3600cals a day! :) get eating boy. yeah an i eat healthy. cheat meal once a week.
 
Time for my routine: I got my workout from TESTOSTERONE NATION
and from Dave's post.

First Week:

-Day One, 3x5. Day Two, 3x8, Day Three, 2x15



Chest: Bench Press

Back: Lat Pulldown

Deltoids: Military Press

Quads: Full Barbell Squats, Lunges

Lower Back/Hips: Deadlifts

That's 6 compound exercises, with reps lifted above for each day, m/w/f schedule. Can anyone critique it for me?

Also, my BMR is 1784.12 x 1.55 (Moderate exercise 3-5 days a week.) = 2780.886 calories. So I'll slap about 500 onto that and I'll be taking in 3200 calories a day, upping it if I see no progress after a while. How many pounds a week should I be putting on for a safe, clean bulk? 1-2lbs?
 
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