please help me bulk

I've read the sticky and am trying to develop an eating plan but i think i'm calculating wrong. everything i read says i need like 3000cals at least, 300g of protein per day.
I'm 6'2" and 225 pounds. decently strong so far but i only have home gym, cannot join a gym due to lifestyle and schedule and really dont want to. I can dumbbell hammer curl 45lbs for 5-6reps at my max.

I'm trying to get bigger and i use myfitnesspal to track what i eat and i feel like i need to be eating way more than i am, but it doesn't seem right? i train monday wednesday friday and saturday. i do 3 sets of 5 different exercises each time. all with dumbbells, increasing weight and lowering reps with each set. incline benchpress, flat benchpress, arnold press, kneeling OHP, skullcrushers, hammers, regular curls, concentration curls, dumbbell pullovers, dumbbell rows leaning over the bench, leg lifts, squats, weighted squats. eventually im going to have to get a barbell setup for home so i can really bench and start barbell squats. preworkout is pink salt and honey. i have a 20oz protein shake with creatin and whole milk after each workout. House of Gains whey protein.
i dont care how i look, i have a small bit of lovehandle and midsection fluff i'd like to see go, but mainly want to build up my upper body.

if anyone is bulking currently can you post stats and examples of what you eat in a given day?

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  1. 2 months ago
    Anonymous

    OP again. my usual breakfast is 4 scrambled eggs and about 4oz of shredded steak. leftovers for lunch, dinner with family. we cook everything and never do takeout or frozen foods so lately the dinner menu has been chicken and pasta, chili and cornbread, burgers, pot roast, chicken stir fry, and sundays i make pizza from scratch with potato dough. how the hell do i figure out the nutrition/cals of homemade bread and pizza? for snacks i do cashews and beef jerky. i also bought some magic spoon cereal and its pretty good. whole milk only.

    basically just looking for examples or bulking routines. everything ive read so far is either not very specific or trying to sell me on specific proteins and supplements. also general bulking thread if anyone has tips/success stories/warnings. I'm about to go eat an entire box of rice and beans for dinner and will check this later.

    • 2 months ago
      Anonymous

      >how the hell do i figure out the nutrition/cals of homemade bread and pizza?
      Although I previously called you dumb, and still believe it, I will answer this one as it's actually a fair question.
      Here's what you do. It will seem autistic the first time, but the more you do it the easier it gets, and you don't have to be exact later.
      For homemade pizza dough, you have a recipe, right? If not, write down what you do as you do it.
      While it's baking, go calculate stuff.
      >let's see, a cup of flour is 450 calories
      >1/4 cup olive oil is 480 calories
      >water is freebie
      That would mean the above "homemade pizza dough" (lol no idea if that'd work, it's an example) would be 930 calories.
      Then you would do the same for the sauce and the cheese.
      Loose ingredients have calories too you dingbat. Just because it's not easily written down somewhere doesn't mean it doesn't exist. If in doubt just google it. It'll be close enough.

      >I have love handles but don't care
      >sure it'd be nice to lose them but
      then you do care.
      Either way, once you're past DYEL status it's safe to say you either cut or bulk, not both at the same time.
      I would personally cut first, and I would do that by fasting. ZERO calories.
      During fasts, your HGH increase by 300%, protecting musclemass loss and doing a bunch of other good stuff for you. I would recommend 2-4 days depending on your tolerance. Brain benefits peak at day 3 if you can manage. But it's easier to just do something like "eat whatever during the week, fast on weekends".

      • 2 months ago
        Anonymous

        Forgot to mention, I would cut first as fat affects hormone production, with lower body fat increasing testosterone production, which would make bulking easier later.

        As for protein goes, I forget the exact number, but I recall only needing something like 1.1 protein per kg body weight. It's actually much less than the 2 per kg, or god forbid 2 per lb that google says. Google just says it because it's a meme spread by body builders because they're not the smartest people.

        ---
        To meet the functional needs such as promoting skeletal-muscle protein accretion and physical strength, dietary intake of 1.0, 1.3, and 1.6 g protein per kg BW per day is recommended for individuals with minimal, moderate, and intense physical activity, respectively. Long-term consumption of protein at 2 g per kg BW per day is safe for healthy adults, and the tolerable upper limit is 3.5 g per kg BW per day for well-adapted subjects. Chronic high protein intake (>2 g per kg BW per day for adults) may result in digestive, renal, and vascular abnormalities and should be avoided.
        https://pubmed.ncbi.nlm.nih.gov/26797090/

      • 2 months ago
        Anonymous

        alright, so just math it out based on all the ingredients combined? i didnt expect it to be that simple.

        also i meant losing them eventually, it's not my main goal. i want strength and mass before anything else. i figured bulk up for mass and increase strength, then cut once im big and it would burn the midsection fluff away and increase definition.

        when it comes to fasting the longest ive done is 72 hours and i came off it with bone broth. that was several years ago. is coffee ok during a fast? or could i do a bone broth fast for like a week where i only drink 2cups of that plus water each day?

        ty btw your input has already been helpful

        • 2 months ago
          Anonymous

          Black coffee is fine, as is tea and anything else like that. No sugar or add ins or anything else.
          Coming off a fast of only three days is largely inconsequential. Except don't do MCT oil lmao.
          It's fine for everyday use (when not fasting obv.) but apparently it causes diarrhea when coming off a fast. Speaking from first hand experience.

          If you want to fast for a week then yeah bone broth + making sure your electrolytes are getting met. Sodium, potassium, magnesium.
          But going past 4 days means you need to know what you're doing. 3 days is the edge of you can basically be moronic and suffer no real consequences, as you can do a 3 day dry fast if you wanted to.
          You should probably head to any of the fasting threads for more info though.

  2. 2 months ago
    Anonymous

    >225
    >small bit of love handle
    >mid section fluff
    delusions aside, if you don't care what you look like just eat like a pig and lift, fat boy

  3. 2 months ago
    AnavarGuy

    Anon wtf? You dont need to be bulking, especially not with 300g protien
    >1.6x Lean bodyweight in kg
    So if youre 90kg but 20% bodyfat it means youre roughly 69kg lean (Once you remove bone mass of around 3kg)
    Then you need 1.6x that for total protein in a day, which would be 110g, add another 40 since youre bulking and youre good.

    • 2 months ago
      AnavarGuy

      But either way I bulked on 4000kcal for a 8 weeks before my summer cut (77kg to 87kg)
      >Breakfast
      Just a bunch of chocolate peanuts (Like 600kcal in 100g) and a yakult for my stomach biome
      >Lunch
      In the office so theres nothing healthy around, something like 3 chicken burgers usually
      >Dinner
      300g steak, kimchi and rice (Kimchi for my stomach too, bulking means digesting a lot) followed by a protein shake (Low fat milk, 1L, it has better macros). Sometimes a dessert if I havent hit my calorie intake for the day

    • 2 months ago
      Anonymous

      225lb is 102kg according to google. i want to make my arms/chest/shoulders larger. my legs are like tree trunks and i walk constantly so they look good to me. i do weighted squats 12x3 holding 40lbs in each dumbbell, and im pretty sure i can go heavier.

      everything ive read says 2g protein per kg of bodyweight, so doesnt that mean i should be going for 204g of protein per day?

      i take a probiotic in the morning with breakfast. do you do protein shakes even on rest days?

      didn't read. Peanuts, Ice cream, butter, peanut butter, and cheese are godlike bulking tools. Make protein shakes and throw oats, greek yogurt, and peanut butter in there for ez calories and protein

      does calculating calories in calories out matter that much for bulking or is it just about finding the right amount of protein every day?

      • 2 months ago
        Anonymous

        >I want to gain/lose weight
        >do calories matter?
        I'm sorry OP, you have the dumbs.

        • 2 months ago
          Anonymous

          no shit sherlock thats why im asking for others' methods

  4. 2 months ago
    Anonymous

    didn't read. Peanuts, Ice cream, butter, peanut butter, and cheese are godlike bulking tools. Make protein shakes and throw oats, greek yogurt, and peanut butter in there for ez calories and protein

  5. 2 months ago
    Anonymous

    ironically do GOMAD

    unless you allergic to milk or have bad skin

  6. 2 months ago
    Anonymous

    >pic for credentials

    Search "TDEE" and input your information there.
    It will give you an estimation for your maintenance calories.
    In a bulking context, you would add around 300-500 kcal to that per day.

    For example, 2500 kcal (maintenance) + 500 kcal (the bulking surplus) = 3000 kcal.

    As you gain weight, you will need to recalculate your TDEE + surplus to know how many calories you must eat to continue gaining weight.

    A side note: I believe bulking is the same as cutting, just with more calories (duh). You must be disciplined, making sure not to eat too little (which will hinder your gains) and not to eat too much (resulting in excess fat gain, which will make cutting a longer process).

    Regarding training, I HIGHLY recommend these individuals; they can be found on TikTok and Insta:
    Paul Carter
    Andre Pelser
    Ryan israeliteers.

    If any of you have any follow-up questions, feel free to ask me on my Insta: heinrichints
    (not a self-plug; I genuinely just want to help people, I am giving free advice expecting nothing in return).

    • 2 months ago
      Anonymous

      thanks for the input, i will check them out. i did a TDEE calculation on a couple sites and they ranged from 3300-3700 for bulking. that seems like a lot to me.

      hmmm maybe try to fricking eat more

      really fricking helpful there, chief. glad you stopped into my thread.

    • 2 months ago
      Anonymous

      do you use roids?

      • 2 months ago
        Anonymous

        idiot ffs. he is bigger and juicier than roiding influencers who do it for money but no this guy is surely natty because he is incel posting on IST

  7. 2 months ago
    Anonymous

    hmmm maybe try to fricking eat more

  8. 2 months ago
    Anonymous

    Nononono. You got the point of bulking the wrong way. You already are a bulk. You are a fatty. You dont need to put on more weight, just eat your protein amd do excersise. Getting fatter isnt going to help, neither your muscles nor your heart. Find some strength training split you like (for example PPL), add some cardio and dont starve yourself suddenly because you might rebound. If you build more muscle from your fat and proteins, your weight might stagnate at some point, but in reality you will have more muscle and less fat, which is what you want.
    WAGMI

  9. 2 months ago
    Anonymous

    >6'2 225lbs with love handles struggling to bulk
    If you cant gain any more and have love handles its time to cut.
    At 6'1 77kg i was eating 3200+cal a day struggling to gain, so despite still being pretty small i cut down to 69kg. I look much better (have abs again) and now bulking is much easier. Currently eating ~2500cal to lean bulk and its much better.
    Honestly i think its better stay within a leaner range, even if it means being light as frick and dyel, rather than forcing a shit ton of calories in daily just to keep making progress. Also prevents you from having to cut a shit ton of weight at the end for a long time.

    • 2 months ago
      Anonymous

      i get that but i want my upper body bigger. i figured it made more sense to add mass and then cut later. and by love handles i mean i dont have a v taper, i dont have enough back there to grab a whole handful, and its not spilling over my waistband.

      Nononono. You got the point of bulking the wrong way. You already are a bulk. You are a fatty. You dont need to put on more weight, just eat your protein amd do excersise. Getting fatter isnt going to help, neither your muscles nor your heart. Find some strength training split you like (for example PPL), add some cardio and dont starve yourself suddenly because you might rebound. If you build more muscle from your fat and proteins, your weight might stagnate at some point, but in reality you will have more muscle and less fat, which is what you want.
      WAGMI

      i have big legs, a thick torso, but (to me) little baby arms. i want big arms, shoulders, and chest. i have seen results so far, but if i cut, wont that make me smaller? i figured pump the muscle mass until i look much bigger, then cut for definition.

      I personally don't even count calories when on bulk. I just eat whatever I want and make sure I get enough protein.

      What exactly seems to be the problem, OP?
      3000 calories seem about right for a guy like you.
      So what's the issue exactly?
      Not seeing results fast enough?
      Shit takes time.

      Are you going to failure each set?
      That would be my N°1 concern if I were you, if you're not already going to failure and trying to push every set to the max.

      i go to failure on my final sets. for example, when i do hammers, i do my first set of 12 reps at 30lbs per dumbbell, then my second set is 10reps at 35lbs, then my final set is 40lbs and i max it out until i cannot lift it again, which has been about 6 reps the last few sessions. I figured once i could get to 8 i would increase the weight and do 35, 40, 45. goal is to be able to rep 50lbs at least 10 times. i actually have seen pretty great results and i just started taking this serious at the end of january. i guess im trying to min-max? ive looked up hypertrophy guides and i only rest for as long as it takes me to unscrew my plate caps and change weights between sets.

      have you considered eating? see ice cream, eat ice cream. see chips, eat chips. see chocolate, eat chocolate. stop larping like you are unable to eat on a surplus fricking moron. its literally impossible to struggle to eat on a surplus.

      you talk like a gay and your shits all moronic.

      • 2 months ago
        Anonymous

        Im the first anon you replied to here. Maybe try an agressive mini cut for say 4-6 weeks, 1kg/week? You'll lose fat, but most importantly you'll nuke your metabolism. You'll then be able to put on more weight for sure.

        • 2 months ago
          Anonymous

          basically im worried if i start cutting that ill lose the mass ive added already. also, is there a transition between bulking and cutting, or do i just switch from one day to the next? if i try that, i should still go for about 150g protein per day since ive been training, right? how would i split the macros for the rest? cutting means low carb, right?
          thanks again for your input.

          • 2 months ago
            Anonymous

            since i'll be training*

  10. 2 months ago
    Anonymous

    I personally don't even count calories when on bulk. I just eat whatever I want and make sure I get enough protein.

    What exactly seems to be the problem, OP?
    3000 calories seem about right for a guy like you.
    So what's the issue exactly?
    Not seeing results fast enough?
    Shit takes time.

    Are you going to failure each set?
    That would be my N°1 concern if I were you, if you're not already going to failure and trying to push every set to the max.

  11. 2 months ago
    Anonymous

    you do not need 300g of protein, 150-200 at the very most

    drop the the arnold press and kneeling ohp and only do one vertical press (like a sitting ohp), and add some lateral raises
    youre also doing too many curls, just do one variation

  12. 2 months ago
    Anonymous

    Like others have said, you should probably cut first if your bf is high enough to have lovehandles. But if you want to bulk then 3000cals sounds entirely reasonable at your height and weight.
    I'd say if you're tracking your weight and the calories you're consuming then it should be pretty easy to see whether or not it's working. If you're not gaining, add 200cals and re-evaluate. TDEE calculators are generally pretty good but the best thing you can do is figure out what number you need to hit in order to gain ~0.5kg/week and stick with that. This number will change as you gain/lose weight.

    I'm 6'2" 76kg and I've found I need to be eating about 3500 / day to hit that rate of weight gain.

    • 2 months ago
      Anonymous

      Also yeah 300g protein is way too high. Aim for 150g and go from there. 200g is good if you can but more is overkill.

  13. 2 months ago
    Anonymous

    have you considered eating? see ice cream, eat ice cream. see chips, eat chips. see chocolate, eat chocolate. stop larping like you are unable to eat on a surplus fricking moron. its literally impossible to struggle to eat on a surplus.

  14. 2 months ago
    Anonymous

    Just like eat food.
    What's so hard about it?

  15. 2 months ago
    Anonymous

    Eat white rice, drink whole milk, eat nuts throughout the day. If you are really desperate, you can even pour olive oil or butter on the rice and chug milk before going to sleep.

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