Exodus Strength

It worked really well. Didn't taste bad and was easy to get down. An extra 150g of carbs and 660 calories without any effort at all.

Thanks for posting that!

Just a spot check, how does 2850 kcals per day sound for someone at 160 pounds bodyweight and fairly active?

dw wrote: ↑Mon Oct 17, 2022 2:46 pm Just a spot check, how does 2850 kcals per day sound for someone at 160 pounds bodyweight and fairly active?

Probably depends on your maintenance calories? I'm maintaining with 3060, BW hovering around 197.

alek be bulking.

I'm hoping for around a pound a month, filling out the 90kg weightclass sometime around November. My 7-day average is right at 190 right now.

Bulking during this powerbuilding program I'm doing. 2800-3100kcal/day, 180-200g protein / 100g fat/300g carbs.

I naturally don't have a very good appetite so I shore up my meals with one Mass gainer drink in the morning with egg white and one protein shake drink with egg white in the evening. Currently gaining about .8-1.2LB/week roughly

i really need tips on how to bulk

Rudolphricter wrote: ↑Fri Feb 17, 2023 9:21 pm Bulking during this powerbuilding program I'm doing. 2800-3100kcal/day, 180-200g protein / 100g fat/300g carbs.

I naturally don't have a very good appetite so I shore up my meals with one Mass gainer drink in the morning with egg white and one protein shake drink with egg white in the evening. Currently gaining about .8-1.2LB/week roughly

That's an agressive bulk (+500 kcal surplus) isn't it ?

anna wrote: ↑Tue Feb 21, 2023 1:10 am i really need tips on how to bulk

What have you tried so far ? What is causing you problems ?

If you don't know how to bulk I think "the renaissance diet 2.0" is a good book, and pretty much tells you all you need to know about how to bulk and cut.

dirty bulking , i was just eating whatever i like, the problem is i have a high metabolism so i cant really gain weight .

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...

anna wrote: ↑Wed Feb 22, 2023 1:52 am dirty bulking , i was just eating whatever i like, the problem is i have a high metabolism so i cant really gain weight .

How many calories did you eat per day ? What's your height and weight ?

Anyone can gain weight, you just have to eat enough calories.

CheekiBreekiFitness wrote: ↑Tue Feb 21, 2023 1:22 am

Rudolphricter wrote: ↑Fri Feb 17, 2023 9:21 pm Bulking during this powerbuilding program I'm doing. 2800-3100kcal/day, 180-200g protein / 100g fat/300g carbs.

I naturally don't have a very good appetite so I shore up my meals with one Mass gainer drink in the morning with egg white and one protein shake drink with egg white in the evening. Currently gaining about .8-1.2LB/week roughly

That's an agressive bulk (+500 kcal surplus) isn't it ?

it is, however the wife and I do about 6-8k steps per day which makes it alot more manageable, since January I've gained about 3lbs which seems fairly sustainable to me

Think I'm ending my bulk at 208. Went up to 217 last year and didn't have visible abs on my following cut, so I think I'll start lower this time. Perhaps 210.
Currently at 4056/day.

Allentown wrote: ↑Mon Feb 27, 2023 4:27 am Think I'm ending my bulk at 208. Went up to 217 last year and didn't have visible abs on my following cut, so I think I'll start lower this time. Perhaps 210.
Currently at 4056/day.

Do you do a lot of physical activity ? 4000+ sounds like a lot of food !

CheekiBreekiFitness wrote: ↑Wed Mar 01, 2023 12:58 am Do you do a lot of physical activity ? 4000+ sounds like a lot of food !

70+ min of training 6 days a week, walk a few blocks every weekday for school drop off, super high NEAT. I'm also pretty sure my digestive system is just busted. Corn test can hit as little as 8 hours or something, I never paid super close attention.

I guess I'm on a bulk. I can't seem to come close to my diet of 3k calories, and I'm doing a press every day program.
My average weight is 206.5. I'll probaby start a serious cut sometime mid May. Until then, let's hope the overeating fuels some strength and/or ize gains.

My bulk protocol is to try to come close to maintenance (Macrofactor says around 3700) and fail stupendously.

augeleven wrote: ↑Fri Apr 14, 2023 3:51 pm I guess I'm on a bulk. I can't seem to come close to my diet of 3k calories, and I'm doing a press every day program.
My average weight is 206.5. I'll probaby start a serious cut sometime mid May. Until then, let's hope the overeating fuels some strength and/or ize gains.

My bulk protocol is to try to come close to maintenance (Macrofactor says around 3700) and fail stupendously.

Your maintenance seems relatively high to me. Are you quite active?

dw wrote: ↑Fri Apr 14, 2023 5:20 pm

augeleven wrote: ↑Fri Apr 14, 2023 3:51 pm I guess I'm on a bulk. I can't seem to come close to my diet of 3k calories, and I'm doing a press every day program.
My average weight is 206.5. I'll probaby start a serious cut sometime mid May. Until then, let's hope the overeating fuels some strength and/or ize gains.

My bulk protocol is to try to come close to maintenance (Macrofactor says around 3700) and fail stupendously.

Your maintenance seems relatively high to me. Are you quite active?

The maintenance is based on a year and a half of MacroFactor info. I run 15-20 miles a week, train, and am an elementary/ middle school music teacher, which is a high energy gig.

Allentown wrote: ↑Wed Mar 01, 2023 4:05 am

CheekiBreekiFitness wrote: ↑Wed Mar 01, 2023 12:58 am Do you do a lot of physical activity ? 4000+ sounds like a lot of food !

70+ min of training 6 days a week, walk a few blocks every weekday for school drop off, super high NEAT. I'm also pretty sure my digestive system is just busted. Corn test can hit as little as 8 hours or something, I never paid super close attention.

You're also fairly tall, which means your body has more surface area to keep warm through burning calories. 4000+ calories really isn't that high for bulking. I, at my highest, was on 7000 calories, which is not as fun as it sounds.

Oh, screw it. Maintenance is boring, plus I have a meet in about 12 weeks. So alek be bulking. My current weight/umibilus is

Day: 185.4 pounds at 34.5 inches
Week: 185.6 pounds at 34.46 inches

Here are some photos I took this morning, post poop and breakfast, but otherwise cold.