help with a bulk!!!

[slimshad7]

hi guys
story so far!!!!!

went on a cut for far too long.now its time to try to get big!!!!

my only concern is that im naturally an endo,i put on fat real easily.i know ive gotta eat clean and about 3500 -4000 cals a day.should it still be high protein,low carbs and low fat or what???

ive spent a year and a half now trying to get lean and i dont wanna have to go through that again i expect some fat gain but i real dont wanna get a big belly again.

how should i know when to stop the bulk because of fat gain.because of all the effort ive put in to get lean i really dont wanna undo all that hard work!!!BUT!!i dont wanna gain 5lbs of muscle over the next year either,so i know i must start eating more to gain more,right???

if you guys can give me some pointers so i can gain a decent amount of muscle in the next 12 months that would be great!!!!

cheers all!!!

mark.

[Link]

Well, first find your daily calorie needs once you have that increase that by x amount. But dont increase it by 1000 calories out of nowhere because thats where your going to gain excess fat. I suggest reading this article, it has all the answers to your questions there. Good luck. http://abcbodybuilding.com/customiza...lking_diet.php

[spider-man]

no no no don't do a high protein, low carb, moderate fat diet... I tried that before, and you feel good for like a day, and then i got headaches, had little energy, and lets say i loathed trips to the bathroom...

try somthing more along the lines of:

25% protein
60% carbs
15% fat

drink water by the gallon... at least a gallon a day bare minimum..

Like LINK says, don't go to a sudden 1000 calorie surplus. That will add some fat.... Taper it up for a few weeks till you get to the calories you want. Do like a 200-400 cal. increase every 3-4 days till you get to your 4k calories.

you wont get fat over night.

Try HIGH INTENSITY TRAINING. I know some of you guys on this site are probably getting tired of me talking about this all the time, but IMO it is the most amazing training method in the whole world(and when i say the whole world i mean MY whole world lol). Im burning fat and building strength and muscle at the same time its awesome...Im not sure what kind of genetics i have so i can't tell you if im naturally muscular, or average, or skinny or whatever... sorry

don't spend all day in the gym either...

[Grizzly]

[ QUOTE ]
no no no don't do a high protein, low carb, moderate fat diet... I tried that before, and you feel good for like a day, and then i got headaches, had little energy, and lets say i loathed trips to the bathroom...


[/ QUOTE ]

That's because it takes a while for your body to adapt to a high fat, low carb diet. An initial break in period is essential and often times people report feeling flu like symptoms (never had it that severe) or just tired and groggy. This goes away, trust me. You do not need high carbs to bulk.

[Charles Izzo]

Are you the same guy I talked to a while ago?
Oh, well anyways, I did something similar. I cut for a long time. But then later on I was sort f forced into a bulk, even though I wanted to loose a little bit more fat. What happened is that I was training hard for a strong man contest and it made me so hungry that I couldn't help but to eat everything in sight. Now at the gym I go to I have to make gains every week because the trainer makes me. Initially I made gains really fast, muscle and fat. But eventually the weight gain tapered off after I cut back on the strong man training and began powerlifting. Now days I eat what ever I want and I don't grow anymore. I have 2 simple secrets now.
1. I train my but off like crazy! But that doesn't mean I have to train every day. I typically train 3 times per week.
2. I never eat beyond the point of being full. But if you actually count calories then you won't have to worry about it.
I believe having a descent amount of carbs in your diet is a great way to build muscle. And to be honest, you probably will stay lean so long as you stay away from processed foods such as white bread and pasta. But to be honest, if you are training hard enough you will probably be able to get away with eating what ever you want. I didn't think I could do that, but it's proving to workout well so far.

[keeptruckin]

I'm an endo also. I'm actually about 2/3 endo and 1/3 meso. I personally believe that endo's need to be switching between bulk/cut a lot more than mesos and ectos. Endos have to have much tighter control on their diet. They tend to down-regulate metabolism quickly and up-regulate slowly.
Hence the constant switching between bulk and cut. In all the time I have been at bb-ing, I can say that I do best when constantly switching between the two.

I'll do C weeks of cutting followed by B weeks of bulking. If I want to emphasize cutting, then C > B, the amount depending on how much I want to emphasize cutting. Same goes for bulking. However, C and B are never greater than 5, maybe 6. Just food for thought here.

IMO endos need to be tight with their dieting. Hidden calories that creep in sabotage an endo's cut/bulk much more than a meso's or an ecto's. My advice is to get your cal counting TIGHT. I use an Excel spreadsheet and fill it out as I go along through the day. In the last two meals of the day, I make the final adjustments to get what I want. Since doing this my results have never been better.

Good luck!!

[klosey]

Originally Posted by keeptruckin

I'm an endo also. I'm actually about 2/3 endo and 1/3 meso. I personally believe that endo's need to be switching between bulk/cut a lot more than mesos and ectos. Endos have to have much tighter control on their diet. They tend to down-regulate metabolism quickly and up-regulate slowly.
Hence the constant switching between bulk and cut. In all the time I have been at bb-ing, I can say that I do best when constantly switching between the two.

I'll do C weeks of cutting followed by B weeks of bulking. If I want to emphasize cutting, then C > B, the amount depending on how much I want to emphasize cutting. Same goes for bulking. However, C and B are never greater than 5, maybe 6. Just food for thought here.

IMO endos need to be tight with their dieting. Hidden calories that creep in sabotage an endo's cut/bulk much more than a meso's or an ecto's. My advice is to get your cal counting TIGHT. I use an Excel spreadsheet and fill it out as I go along through the day. In the last two meals of the day, I make the final adjustments to get what I want. Since doing this my results have never been better.

Good luck!!

or if like me you are an endo the last meal of the day can be carb free to control fat gains

[muscles]

start Knowing your body buddy . But i supose thats what you are doing .............
My advise would be to try and see how it develops. If you like what you see its what you want. Improvise on that and stick with it. We won't be the same all the time and have to adjust to the situations we are in.