bulkers corner

[knackers]

Nice one sergio, I too am (1'94) and weighed close to your weight around 16 weeks ago.
This morning I weighed in at 102.5kg.
So I would say you could easily get over 100 aswell going off height.
But that doesnt look like very much food, is that all you are having??

[sergio]

Add some raw fruits along the day and yes, that's all. All of the meals are king sized and that makes the main difference at the moment, cause is more or less the same stuff I usually eat. I need to reorganize the whole thing a little bit, but I wouldn't like to start counting calories and stuff like that. It's more like a "see how it works" attitude. I mean, no rush.

[knackers]

Fruit doesnt count

make sure you post your results on here, good luck

[baldy]

Fruit doesnt count

To illustrate your point

[knackers]

LOL


weighed in at 103.9 this morning, weight still creeping up ok, 110 is so close I can taste it

oven baked carrots for dinner tonight

[knackers]

104 this morning, last 10 days have been shit for bulking, cause of the hot weather I almost went fruitarian there at one stage!
Anyway, back on my game as of today, expect big things

[sergio]

Gained 1'25 kg in one month. I guess it's reasonable, for starters.

[_zet]

Hi All, I've been re-directed to this thread from the Power and Strength board.

Currently lifts:

age: 24
height: 5'10
weight: 78.9kg
experience under the bar: 11months

Starting lifts:

squat: 27.5kg
deadlift: 40kg
bench: 30kg
bw: 65kg

Now:

squat: 100kg
deadlift: 125kg
bench: 65kg
bw: 78.9kg

looking to reach 2/3/4 plate bench/squat/dead respectively. It seems this page spans over 70+ pages. Is it possible for someone to direct me to a bulking plan that I could use to reach my goals thanks all!

[baldy]

Is it possible for someone to direct me to a bulking plan that I could use to reach my goals thanks all!

The rough plan is

Imagine how good it would taste with some dark chocolate spread?

on Ice Cream?

Really read the 70+ pages, it is brilliant motivation.

The official answer is follow this plan and maybe add some shakes

What weight lifters (should) eat is often talked about on the forum.
This comes out of the new book "Vegan for Life" by Jack Norris and Virginia Messina both registered dieticians. So way better than the diet bro science we normally use
Hopefully it will inspire people to buy the book, which is excellent.

Breakfast
1.5 cups of tofu
3 slices of whole-wheat toast
1 tablespoon marg
2 tablespoons fruit preserve
1 cup orange juice

Snack
1/2 trail mix (dried fruit and nuts)

Lunch
2 whole-wheat pita breads
1 cup hummus
Salad greens with vinaigrette dressing
1 cup fresh fruit

Snack
Whole-grain English muffin
2 tablespoons peanut butter

Dinner
2 cups Quinoa
1 cup BBQ Seitan
2 cups steamed kale with 2 teaspoons olive oil

Snack
1 cup vanilla soya yoghurt
1/4 granola

3500 calories (based on 18-19 calories per pound bodyweight)
126 grams of protein (based on 1.5 grams per kilogram bodyweight

I found it interesting and will defiantly use it as a template to change my diet a little.

This is the base of my own personal bulking meal plan:
1st breakfast: Oats, banana, pea protein and soya milk smoothie
2nd breakfast: 4 weetbix soya milk
3rd breakfast: bagel with hummus and cup coffee
lunch: left over dinner
afternoon: protein shake
Pre training: redbull and 2 slice toast, 2 potato waffles and 1/2 can baked beans
Postworkout shake: 60g carbs 30 grams protein
Dinner: stir fry tofu with rice

[sergio]

This is the base of my own personal bulking meal plan:
1st breakfast: Oats, banana, pea protein and soya milk smoothie
2nd breakfast: 4 weetbix soya milk
3rd breakfast: bagel with hummus and cup coffee
lunch: left over dinner
afternoon: protein shake
Pre training: redbull and 2 slice toast, 2 potato waffles and 1/2 can baked beans
Postworkout shake: 60g carbs 30 grams protein
Dinner: stir fry tofu with rice

!!!

Holy cow, that's serious business. How much longer you're able to keep this meal plan? Or you just stick to it until your goal is reached?

[vegan hal]

Baldy is the fuckin MASTER of bulking. i'm always in awe.

[baldy]

Baldy is the fuckin MASTER of bulking. i'm always in awe.

I suck at bulking, sit me down at a buffet and you will see how badly I get owned by any half way decent eater.

Holy cow, that's serious business. How much longer you're able to keep this meal plan? Or you just stick to it until your goal is reached?

I followed that roughly for about 2 months earlier this year and had pretty good gains (just under 1kg a week), its hard work though and of course will put on some fat.
At the moment I travel and my life isn't routine enough to follow it. When I was doing it I had everything setup at work and a very sorted routine. Literally I had an alarm on my computer that went at 9 oclock to eat my weetbix then another alarm at 11 o'clock to eat my bagel.

[knackers]

105kg this morning, 1kg in 2 days.

I think it should be noted meal plans are just a guide, what works for some wont necessary work for others.

The key is to regularly measure your bodyweight, if your not gaining, then eat more...

Eventually you will get to a point where you know what works for you taking in to account your activity levels, metabolism, work req's, stress, etc.

Baldy has his extra brekkys which help get him over the line, others might have 4 protein shakes a day or a midnight snack.... You have to regulate yourself as everyone is different.

Good luck bulking everyone, now lets all go and eat something ....

[_zet]

it's interesting. Looking at both omnivore/vegetarian/vegan bulking diets, I see that most are based around 3,500-4,000 range. I simply see that as far too little to bulk on and this is someone who measures all food etc. People are often surprised at how much I'm eating. Also, had an arm wrestle with my old man today, he's 50 and I'm 24. I lost 4 times. He was surprised that whilst i've gotten bigger I'm still not stronger.

I often wonder if anything medically is wrong with me or it's just a genetics thing.

[Goob]

it's interesting. Looking at both omnivore/vegetarian/vegan bulking diets, I see that most are based around 3,500-4,000 range. I simply see that as far too little to bulk on and this is someone who measures all food etc. People are often surprised at how much I'm eating. Also, had an arm wrestle with my old man today, he's 50 and I'm 24. I lost 4 times. He was surprised that whilst i've gotten bigger I'm still not stronger.

I often wonder if anything medically is wrong with me or it's just a genetics thing.

It takes many years to get big and strong. Probably like 10 years for most people. You have improved at a very good pace already, so it's obvious there aren't any medical or genetic limitations hindering your progress so far.

Also, arm wrestling doesn't really have anything to do with overall strength. It's a very specific sort of strength that requires specialized training to improve. If you weren't good at arm wrestling a year ago you aren't going to magically be better now.