How to Bulk Up

M

max_pwr

0
Hi There
i'm in the middle of the road now, trying to bulk up and lose some fat too.
Which is better to do? lose fat first then bulk up? or bulk up first then lose fat? I was told not to do both.

If to bulk up first, how do i do that?
i take protein shake 3 times a day and also eat meat and minimal carbs. I am basically lifting heavy weights and doing about 6 reps, 2-3 times for each machine/workout.
I can pretty much tell my body is changing slowly ~ for the better, but my arms are small...esp my biceps.
I can lift quite a bit of weight - bicep curls but its still small....how do i get it bigger? how do i get bigger in general?

Thanks in advance for all the advice.

thanks
franklin
 
when you bulk up, you will gain some fat. so the question is, would you be comfortable with more fat than you have now? if not, lose what you have then bulk.

to get bigger concentrate on the basics, basic exercises and basic nutrition. do these exercises and do them hard: squats, deadlifts, presses, rows, chins and dips. throw in the occasional isolation lift for biceps, triceps and calves but dont do too much on them.

can you squat your bodyweight? if you can, can you squat your bodyweight plus 50%?

how many chins can you do?

then get to the table and eat. basic recommendations are around 5-6 meals a day, every 3 hours. calories, protein, carbs, fat, fiber, water, vitamins and minerals. learn the importance of each.

have some carbs and protein soon after you finish lifting.

i know this doesnt go into great detail but i wanted to give you some ideas to look out for. :)
 
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