New member! looking for some tips on bulking.

L

LeeWade94

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Hi there, im new to this forum so sorry if i do anything incorrect by posting on the wrong section. So, i have been lifting weights not for about 1 year and 3 months now and i have made decent progress seeming though i have only just joined a gym last month, ( Been using body weight and dumbbells) before i started lifting i weighed 11 stone 3 now i weight 10 stone. Personally i think i am to skinny so i want to bulk up, preferably to 11 stone again but all muscle! At the momment i am only eating healthy, e.g eating fruit, meat, fish etc... i have started jogging as well to keep fit. But i would like to have a full week meal plan. If anyone could recommend me one i would be grateful? As the job i have at the moment isnt the best of pay i am on a tight budget. I do have a protein to take as well. If you could give me or help me make a meal plan for the week or day i would be more than grateful. Thank you! :)
 
Exercise wise get yourself used to the movements first especially as you will be new to many movements. Your sessions will want movements like squats deadlift and bench press at their core, ideally on a basic split, plenty of thos on here.

The rep range for bulking is 10 down to 6 absolute minimum. With you being new to many of them I would suggest 3 sets of 10 per excercise to have the weights lighter and safer. This will not be optimum for mass building but better than injury.

Diet doesn't need to be expensive just well balanced. Food pyramid is a good starting point, because it's easy to see. Truth super duper organic wholegrain hand made tricolour pasta is marginally better than the supermarket ultra cheap stuff made from left over wallpaper paste, but most of the difference is taste not nutrition.
 
I am used to the basic exercises. I have a bench at home. I just need to start dieting I think and start doing the correct reps/sets. But if I am honest, I have no clue with what is best to eat to bulk.
 
You will see a lot of high protein fads etc. here and everywhere else. I am not a fan.
Muscle is made of protein and water with a few added bits, mostly water. In the same way as drinking 20 gallons water will not increase your muscle mass, neither will eating excessive protein.
To increase weight you need to eat more than you burn, the balance will be virtually the same as when maintaining, just more of everything. If you are training well and giving decent recovery time, this energy will help fuel growth. If you are not training in a way to encourage muscle growth you can still become bulky, but it will be fat.
When guiding people on weight loss I say to decrease intake and increase energy use by 10%. Similarly to increase weight I would say eat 10% more of everything and train a bit heavier. If this turns out to be too much reduce intake, if not enough increase it.

Diet can be complex but in truth it's surprisingly simple to adjust at high level.
 
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