anna wrote: ↑Tue Feb 21, 2023 1:10 am
i really need tips on how to bulk
If you are not gaining weight, you are not taking in enough calories.
Also, one day of heavy eating doesn't matter if on average over time you are not in a surplus.
The "But i eat a lot" method often falls short.
Set a daily calorie target
16-18 calories per pound bodyweight is a good starting point.
Find the caloric values of the foods you eat.
https://nutritiondata.self.com/
^ Site has drop down menu to select weight/portion size
Then use a food scale (measuring spoons for oils, etc...)
100 gram option makes the math easy when used along with your food scale.
That site also gives macro numbers, so you can find your protein values too.
You want to be getting adequate protein to support muscle growth.
Something around at least .64 then up to .8 grams per pound bodyweight is a good range.
You can eat more, but it doesn't add to muscle growth to any meaningful degree beyond those numbers.
^Stronger by Science segment on protein^
Weigh/measure everything, including calorie containing beverages, and write those totals down everyday.
aka track your calories.
Many people advocate just estimating or "eating intuitively", but if you want to gain weight and you aren't , then that method clearly isn't working for you.
Some period of time fully tracking and recording daily calories can help teach you how to get enough calories if moving to estimating/not tracking is your preference.
Training wheels.
I have used this inexpensive scale for over 6 years now.
https://ozeri.com/kitchen-scales/Ozeri- ... B004101GQC
Amazon and other places have it cheap, and possibly with free shipping.
I use rechargeable batteries.
Watch your bodyweight trend on the scale.
So over a few weeks observing, is your weight going up?
Don't adjust calories based on a single day, as weight varies in the short term.
But if you watch the trend, you can see if you are actually gaining , losing, or maintaining bodyweight, and adjust calorie target accordingly.
You can weigh yourself daily, or weekly.
Do so at the same time of day/in the same state.
I weigh myself in the morning, after i pee and before i eat or drink.
If you aren't gaining, move your calorie target higher.
Hit your target *everyday*
I also write down my weight alongside that day's calorie total.
Eat as many calories as early in the day as you can manage.
This makes hitting your target easier for many people.
Use a blender for some of your foods.
Drinking calories is often easier then chewing them.
Peanut butter ~ Works great in shakes/smoothies
Nuts
Heavy cream in your coffee, etc...