What to eat during "Bulking"?

C

come2me

0
I can't seem to bulk...I'm currently 19 yrs old,152lbs 5' 11 about 18% body fat. When i just started weight-training last august, I was naive enough to bulk with junk food...although i did gain 5lbs from it, can't tell if its fat or muscle , I went from 145lbs to 159lb and dropped back.

The suggested caloric intake for me is 3268 calories/day...But I get full after about 2700 calories.. tried to make up the rest with milk..but stomach gets this awkward feeling after about 5 cups per day.

The food i eat everyday are milk, fish, egg, chicken or beef, rice, veggies, fruits are alternating between banana,apples, and oranges.

Any suggestion on some affordable, nutrient-balanced calorie supply ?
I'm a college student and i have $15/week for food, exclude the ones i stated above.
Thanks =)
 
This is going to sound stupid, but the most effective thing I did to help me bulk up was to wake up each night and have a small snack; usually a protein shake, yogurt or a few tablespoons of peanut butter.The logic being, that the body does not go 8-10 hours without food.Instead, you are getting protein around the clock.

This may seem difficult (waking up in the middle of the night) but I always got up (and still do) once in the middle of the night to use the bathroom.I would simply hit the kitchen first for my quick snack beforehand.

I gained bodyweight extremely easily during the periods when I used this, though I know for a fact that it was not all muscle.I did gain a few pounds of noticeable fat.But, when you are bulking, you aren't always going to put on pure muscle.It's a trade off.
 
ballast said:
This is going to sound stupid, but the most effective thing I did to help me bulk up was to wake up each night and have a small snack; usually a protein shake, yogurt or a few tablespoons of peanut butter.The logic being, that the body does not go 8-10 hours without food.Instead, you are getting protein around the clock.

This may seem difficult (waking up in the middle of the night) but I always got up (and still do) once in the middle of the night to use the bathroom.I would simply hit the kitchen first for my quick snack beforehand.

I gained bodyweight extremely easily during the periods when I used this, though I know for a fact that it was not all muscle.I did gain a few pounds of noticeable fat.But, when you are bulking, you aren't always going to put on pure muscle.It's a trade off.
Click to expand...


They sell various Protein products just for this purpose so you dont need to wake up!!!. Just do a search for night time protein on google. Grow! and Low Carb Grow are 2 that are sworn by by many weight lifters. but basicly as long as it contains Micellar Casein. Micellat Casein is a slow digested protein that can take up to 7 hours to digest, so it is great as a before bed protein.
Eas Myoplex has it
Grow!
Grow! Low Carb
VPX Micellean (just picked up a tub of this)
and there are tons of other companies. Grow seems to have great reviews and is also backorded at most everywhere you can order it from. I have read user reviews on it and everyone loves it. they order it by the truckload. But this seems to be key. To my understanding Cottage cheese also has this in it and is good to eat before bed.

As far as what foods to eat if you want to gain steak, chicken, egg whites, tuna, alot of fish in general, Just look for foods with low fat content Really want to stay away from saturated fats, and look for high calorie meals. if you look at a hot pocket or something 1 of them has like 350-500 cal I believe. its small yet packs on the carbs. stay away from sugars and just watch the fats. Biggest thing to remember is you cant bulk and cut at the same time.... alot of those meal replacement bars are loaded with calories too. I am pretty sure that EAS myoplex has 300 or so calories in it. also if you have trouble eating that much food you can look at bulking suplements they are basicly high calorie shakes. You can make your own also you can search for recipes online for that also.. Just some ideas. good luck!!
 
to bulk, i increase my calorie intake to 4000 a day(im also in college).. its hard but definatly the most effective route!
 
For bulking I like to go with lots of small meals so always eating, I don't ever feel to full that way, or hungry either.

Filling up with milk is easy to do, so mix in some protein powder, or any of the shakes that are made as a meal, even Carnation Instant Breakfast will add calories without making you more full than milk alone.
 
be careful with your bulk. i see you're only 152lbs but that 18% bodyfat part jumped out at me.

dont take it too far ;)
 
I'm ok abear..18% is just an estimate ..since i've never measured it. I can still see my 4 packs =). Hail ectomorphs !!
 
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