Clean bulking

[Iamnotausername]

Well as you know Summer has gone, so now I want to start bulking up but without gaining too much fat. I know gaining fat when bulking is unavoidable, but basically I dont wanna undo all the hardwork I put in during the summer through bad diet.

What i want to know is what are some good foods/diet plans that I should look for to bulk up with maximum efficiency? as for Kyokushin I wanna stay fairly quick on my toes because I have a grading start of November.

Cheers in advance!

[Trrmo]

Well as you know Summer has gone, so now I want to start bulking up but without gaining too much fat. I know gaining fat when bulking is unavoidable, but basically I dont wanna undo all the hardwork I put in during the summer through bad diet.

What i want to know is what are some good foods/diet plans that I should look for to bulk up with maximum efficiency? as for Kyokushin I wanna stay fairly quick on my toes because I have a grading start of November.

Cheers in advance!

If you want to minimise fat gain while you bulk you need to count your calories, at least for a while until you know you have a good understanding of the amount of cals you need to bulk without overdoing it.

[leff]

Well as you know Summer has gone, so now I want to start bulking up but without gaining too much fat. I know gaining fat when bulking is unavoidable, but basically I dont wanna undo all the hardwork I put in during the summer through bad diet.

What i want to know is what are some good foods/diet plans that I should look for to bulk up with maximum efficiency? as for Kyokushin I wanna stay fairly quick on my toes because I have a grading start of November.

Cheers in advance!

eat clean and dont bulk to heavy, theat being said not bulking heavy means you wont add as much muscle

[Tuggers1986]

Well as you know Summer has gone, so now I want to start bulking up but without gaining too much fat. I know gaining fat when bulking is unavoidable, but basically I dont wanna undo all the hardwork I put in during the summer through bad diet.

What i want to know is what are some good foods/diet plans that I should look for to bulk up with maximum efficiency? as for Kyokushin I wanna stay fairly quick on my toes because I have a grading start of November.

Cheers in advance!

I'd say just take in as much protein as you can. Then most of the weight you will be putting on is muscle mass.

I used to eat 2000-2500 calories a day whilst doing this program. Do it for 8-12 weeks and you should notice a big difference. Try to eat 4-6 small (around 250-350calories) meals a day. I did 3 meals, 3 shakes. Something like...

8am - Cereal/Toast with 2 or 3 boiled eggs

10am - Protein shake

12pm - Tuna sarnie, 1apple, 1banana

3pm - Protein Shake

6pm - Lean meat (Chicken, Turkey, Steak) with steamed veg/brown rice

8pm - Protein shake

I'd do my training between 12pm & 6pm and have my afternoon (3pm) protein shake straight after training.

I don't know weather you're doing this for boxing or to just generally bulk up and build muscle. If you are doing it for boxing do less reps but more weight. This will make you more explosive and shouldn't make you sluggish or slow you down.

The program (the numbers after the exercise represent how many reps/sets you should do)

Day 1
Exercise (Back & Biceps)

Chin Ups - 8,8
One Arm Rows - 8,8,8
Seated Rows (wide) - 8,8
Seated Rows (Close) - 8,8
Lat Pulldowns - 10,10,8
Barbell Curls - 8,8,6
Ez Bar Preacher Curls - 8,8,6
Incline Curls - 8,8
Concentration Curls - 10,10

Day 2
Exercise (Chest & Tri's)

Bench - 10,8,8,6
Incline - 8,8,6
Decline - 8,8,6
Flys - 8,8
Pullovers - 10,10
Tri-cep Pushdowns 10,8,8,6
Dips - 10,10,10
Bench - Dips 10,10,8

Day 3
Exercise (Back & Shoulders)

Shoulder Press (Machine) - 10,10,10
Incline Rear Lats - 10,10,10
Shoulder Press (free) - 10,8,8,6
Lyind Side Lats - 10,10
Shrugs - 10,8,8
Upright Rows - 10,10
Front Wrist Curl - 10,10,10
Back Wrist Curl - 10,10,10

Day 4
Exercise (Legs)

Squats - 8,8,8
Leg Ext - 8,8,8
Leg Curls - 8,8,8
One Leg Calf Raises - 10,10
Calf Raises - 10,10

I hope this helps. Any questions just ask.

[PunchDrunk]

[Tuggers1986]

I love that site. That's what I used to build my program.

[Nacho_Analstain]

I'd say just take in as much protein as you can. Then most of the weight you will be putting on is muscle mass.

I used to eat 2000-2500 calories a day whilst doing this program. Do it for 8-12 weeks and you should notice a big difference. Try to eat 4-6 small (around 250-350calories) meals a day. I did 3 meals, 3 shakes. Something like...

8am - Cereal/Toast with 2 or 3 boiled eggs

10am - Protein shake

12pm - Tuna sarnie, 1apple, 1banana

3pm - Protein Shake

6pm - Lean meat (Chicken, Turkey, Steak) with steamed veg/brown rice

8pm - Protein shake

I'd do my training between 12pm & 6pm and have my afternoon (3pm) protein shake straight after training.

I don't know weather you're doing this for boxing or to just generally bulk up and build muscle. If you are doing it for boxing do less reps but more weight. This will make you more explosive and shouldn't make you sluggish or slow you down.

The program (the numbers after the exercise represent how many reps/sets you should do)

Day 1
Exercise (Back & Biceps)

Chin Ups - 8,8
One Arm Rows - 8,8,8
Seated Rows (wide) - 8,8
Seated Rows (Close) - 8,8
Lat Pulldowns - 10,10,8
Barbell Curls - 8,8,6
Ez Bar Preacher Curls - 8,8,6
Incline Curls - 8,8
Concentration Curls - 10,10

Day 2
Exercise (Chest & Tri's)

Bench - 10,8,8,6
Incline - 8,8,6
Decline - 8,8,6
Flys - 8,8
Pullovers - 10,10
Tri-cep Pushdowns 10,8,8,6
Dips - 10,10,10
Bench - Dips 10,10,8

Day 3
Exercise (Back & Shoulders)

Shoulder Press (Machine) - 10,10,10
Incline Rear Lats - 10,10,10
Shoulder Press (free) - 10,8,8,6
Lyind Side Lats - 10,10
Shrugs - 10,8,8
Upright Rows - 10,10
Front Wrist Curl - 10,10,10
Back Wrist Curl - 10,10,10

Day 4
Exercise (Legs)

Squats - 8,8,8
Leg Ext - 8,8,8
Leg Curls - 8,8,8
One Leg Calf Raises - 10,10
Calf Raises - 10,10

I hope this helps. Any questions just ask.

Other way round ain't it? When i lift big i tense up and fight like a stiff.

[Tuggers1986]

Other way round ain't it? When i lift big i tense up and fight like a stiff.

Yeah you're right. I just read my post again. If you wanna bulk up and build muscle you want high weight/low rep. For explosivness you want less weight/more reps.

[Squirrel]

Bulking is an intermediate between the two; you want to be doing 3-5 sets of 8-12 reps, using 75% of your max lift to make the biggest mass gains.

[hinduw]

go to a bodybuilding forum, they can help u much better