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Bulking Diet?

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    Hey guys

    im coming to the end of my first cut, since Jan ive cut from 12 stone to so far 10 stone 8, probably going to 10 stone.

    My question is what kinds of foods, calorie and macro targets should i be looking at? I eat very specific foods at the moment to loose the weight and havent done a bulk before so dont want to screw up and get fat again instead!

    Thanks for any tips and help with this
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    What were you eating before this weight loss? And what have you been eating during it?
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    (Original post by SEHughes)
    What were you eating before this weight loss? And what have you been eating during it?
    before i was eating **** food and not caring, sugar, sat fat all that junk, just didnt really care.

    Been eating, no sugar, no sat fats, only natural foods, if its got more than like 3 ingredients normally i steer clear. keeping only 3 meals a day no snacks etc. probably get around 1800cal a day.

    why?
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    If you start training heavy to gain muscle, your calorie needs will be higher. You'll simply want to eat as you're doing now, but in greater amounts. You can also be a bit looser on restricting fats and sugars. Just don't go back to eating like a fat man and you won't be fat.
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    (Original post by SEHughes)
    If you start training heavy to gain muscle, your calorie needs will be higher. You'll simply want to eat as you're doing now, but in greater amounts. You can also be a bit looser on restricting fats and sugars. Just don't go back to eating like a fat man and you won't be fat.
    fair point, so perhaps drink more whole milk for fat and im guessing sugars will naturally increase as i eat more of my current foods

    Im not sure what stance to take on fats and sat fat though, i guess i can eat some peanut butter, fish oil capsules and the milk to get all my fats?
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    Work out your bodies daily expenditure in calories.

    Calculate your protein needs (~1g/lb bw is a good benchmark).
    Calculate your fat needs (~0.5g/lb bw is a good benchmark too).
    Fill out the rest with carbs.

    Then add on 10-20% calories on top of that through a mix of protein/carbs/fats.

    Adjust on a weekly/fortnightly basis.
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    (Original post by InfernoUk)
    Hey guys

    im coming to the end of my first cut, since Jan ive cut from 12 stone to so far 10 stone 8, probably going to 10 stone.

    My question is what kinds of foods, calorie and macro targets should i be looking at? I eat very specific foods at the moment to loose the weight and havent done a bulk before so dont want to screw up and get fat again instead!

    Thanks for any tips and help with this
    Dude. You weigh 10 stone. That is ****ing tiny. Did you start lifting weights to get smaller?

    There is no reason why you shouldn't be trying to cram as much food down your throat as is physically possible. You will get stronger and you will get bigger. You can't sculpt a pebble.
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    (Original post by Old School)
    Dude. You weigh 10 stone. That is ****ing tiny. Did you start lifting weights to get smaller?

    There is no reason why you shouldn't be trying to cram as much food down your throat as is physically possible. You will get stronger and you will get bigger. You can't sculpt a pebble.
    Tbf, he could be like 5' or something, unless I've missed his height somewhere.

    Op, eat 3kcals a day, 150g of protein, do whatever the **** you want with carbs/fats just don't take the piss.

    Weigh yourself once a week, you should aim to put on no more than a lb or so a week. Keep an eye on your BF% If you can as well.

    Based on what you're eating at the moment (assuming you're getting enough protein) just follow SEhughes advice and eat bigger portions, if you still struggle drink 2l of milk a day (~1k cals, 70g protein, 35g fat (if it's semi skimmed)).
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    (Original post by Old School)
    Dude. You weigh 10 stone. That is ****ing tiny. Did you start lifting weights to get smaller?

    There is no reason why you shouldn't be trying to cram as much food down your throat as is physically possible. You will get stronger and you will get bigger. You can't sculpt a pebble.
    im 5ft 10. I was 12 stone and that was overweight, cutting dow to 10 stone so when i bulk i dont get to fat. proper lifting hasnt started yet just base strength training whilst cutting.

    (Original post by RollerBall)
    Tbf, he could be like 5' or something, unless I've missed his height somewhere.

    Op, eat 3kcals a day, 150g of protein, do whatever the **** you want with carbs/fats just don't take the piss.

    Weigh yourself once a week, you should aim to put on no more than a lb or so a week. Keep an eye on your BF% If you can as well.

    Based on what you're eating at the moment (assuming you're getting enough protein) just follow SEhughes advice and eat bigger portions, if you still struggle drink 2l of milk a day (~1k cals, 70g protein, 35g fat (if it's semi skimmed)).
    cals wont be a problem, admittedly i do get to many carbs vs protein and fat because my parents buy **** food for me to try and fit into my intake
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    12 stone isnt over weight at 5'10. u may have been too fat, but overweight and too fat are 2 different things.
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    (Original post by sconter)
    12 stone isnt over weight at 5'10. u may have been too fat, but overweight and too fat are 2 different things.
    yea i know what you mean, but no definition on your entire torso and fat on your stomach you can grab isnt a good look, so cutting 2 stone has solved that. bulk time soon!
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    Your cutting to 10 stone and your 5' 10? You should be bulking bro that's just skinny, start your bulk now, up your kcals by 600 and see how it goes
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    (Original post by InfernoUk)
    yea i know what you mean, but no definition on your entire torso and fat on your stomach you can grab isnt a good look, so cutting 2 stone has solved that. bulk time soon!
    Abs on a skinny guy are like big tits on a fat bird. Nobody gives a ****.
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    12 stone for your size is pretty healthy lol. You are probably just a little out of shape.
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    hey guys,

    im bulking from july as i finish my placement year. trust me i was fat i have pics. but now im happy where i am and am just getting that little bit more gone before i go bulking across next year of uni!

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