Bulking Diet

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Dermo87

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As some of you well know by reading my previous post, im fairly new to the fitness training world. Ill not bore you guys to much with detail on my situation.

Im 5'9" 10st and 22 years old.

Some people have recomended a few workouts(im very gratefull) to do as I seem to have no direction when working out. So far Ive been training for 1 month havent really set targets as of yet (Im working on that).

Now ive been told by a few people i need to bulk, I have no problems in putting on some fat in the process.

Ive been searching the internet for a diet plan but can seem to find anything :confused4:

Should I be eating Healthy high protein foods, fresh fruit and veg and carbs.
Or should I through some cheese burgers, and pizza in the mix?

All help appreciated
 
no need to throw in cheeseburgers and pizza in the process. You can bulk with healthy foods no problem. A specific diet plan is a lot of work, so I doubt anyone will lay one out for you just like that. Stay away from fast acting carbs, get a lot of protein and a lot of good fats. For protein a lot of people shoot for 1g per lb of bodyweight, but a lot of people also go higher than that.
 
Bulking is not really an excuse to eat everything in sight and lift heavy in the gym, you will gain a lot of fat this way if you go the dirty bulking route. You should not be afraid of carbs unless you want to reduce any existing body fat. This is a that you can read.
 
Just a few small points, you want to eat regularly too, to make sure your body always has fuel, optimallyabout every 2 hours. Just slightly going against Karky, not all fast acting carbs need to be avoided, stuff like fruit is very fast acting but very useful, particulaly before and after workouts but certainly things with processed sugar in are pretty awful. It does require an amount of discipline though to bulk healthily but it is a lot better for you than eating junk.
P.S. If you find it had eating a healthy calorific excess hard, drinking can be easier to make up the calories. Obviously something healthy - blending etc
 
If you look at the GI, a lot of fruits don't have such a high value.
Here's a list of fruits and theire GI:


Though, I wouldn't just go by that. There is something called GL (Glycemic load) the thing is that many fruits that have a high GI have such a low amount of sugar that you need to eat A LOT of volume for it to actually spike your insulin a lot. Watermellon is a good example of this.
 
there are a lot of fruits that are high in both GI and GL, though (at least I think so) and I wouldn't say to avoid them (like you also said in your post). The most important part then would be to try to eat other things together with it to slow it down.
 
That makes sense - so stuff high in soluble fibre, decent fat and protein at the same time is going to lower the overall GI which is good cause thats all the stuff you want to eat when your bulking.
 
Bulking per usual like normal working out diet / excercise but just crank up that food intake. Fruits and fast digesting carbs are GREAT in morning and post workout; the rest of the time, go for the slow digesting stuff like wheat bread, etc. Roidman there has a point to eat frequently as well but 2 hours is hard to do, just keep it between 2-4 hours. Everyone is different but the general format is 40% protein/20 fat/40 carbs.
 
For some reason when I try bulking, I feel it in my heart after about 2 weeks... Then I have to do at least a day or 2 of cardio to offset... its a vicious cycle : o
 
crypticsailor said:
For some reason when I try bulking, I feel it in my heart after about 2 weeks... Then I have to do at least a day or 2 of cardio to offset... its a vicious cycle : o
Click to expand...

What exactly do you mean you feel it in your heart? You have physical discomfort/palpitations? Or you feel like your getting unhealthy? Cleanish bulking shouldn't have any detrimental effects (apart from of course a bit of fat that you cut after) Could it perhaps be psycological?
 
Just a little update for you all...

At the moment my current weight is 11st 3 pounds

Im in the middle of a creatine cycle so I dont know how much of that is water weight.

Im looking alot healthier at the minute
 
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