Since this is a forum for tutorials on anything, I made one on Bulking up and gaining masss.

Calories and Meal Planning

For bulking up you need to consume more calories than you burn throughout the day. I am actually currently going through the bulking phase of bodybuilding. During the Fall and Winter you bulk up, and then during the Spring and Summer months you Cut. Meal Planning should be pretty much the same except to eat more at each setting than when your cutting. Again, eat every two or three hours, but smaller meals. Now that you are bulking you eat more though. Not just smaller meals. They are smaller than your normal 3 meals a day, but bigger than when you were cutting. My parents would not allow this, but if you are able to set an alarm every three hours, even when you are sleeping, and eat. In the middle of your sleeping hours, just wake up and take a protein shake, then get back to bed. Rest is still important.

Protein (Time to Bulk!)

If you really want to Bulk up and get big you have to eat massive amounts of protein. Consume around 2 grams of protein for every pound that you weigh. Since I weigh 140, that means I would eat 280 grams of protein per day. Gradually get to this amount of protein per day. Raise each week, instead of just going from 150-190 grams of protein per day then suddenly raise to 280 grams of protein. A whopper from mcdonalds or burger king (wherever you get it from. I cant remember.) may have lots of protein in it, but that does not mean it is healthy. Your protein should make up about 40 percent of your diet.

Calories (Again)

This isnt the same as the other Calories section. This is what to eat to get that many calories per day. Just because you have to eat alot doesnt mean you have to eat Junk food. Keep it on the healthy and nutritious side. Eat lots of lean meats, eggs, turkey, chicken, and fish. You should also eat quite abit of carbs. Carbs are pasta, rice, bread, etc. Just eat healthy and remember to eat a load of protein. If you want to be big, then you are going to suffer in the wallet. Nutritious food costs much more than junk food. So your wallet will be in pain, but you do want to get big right?

Whey Protein

This is a major factor in gaining weight, because sometimes you just cant get all of that food down. Just remember that you should keep the real protein before the supplements. Use your whey protein right after a workout, as a late night meal replacement and just to get enough protein in for the day. To get more protein out of your day, just add some whey protein into your milk, oat meal, and other foods. On your cheat days you can even add it into some chocolate maybe. Just a few ideas.

Carbohydrates

Our body uses carbs for its fuel source/energy. If you eat to many carbohydates they are often stored as fat though. Some people think of cutting out all carbohydrates for their diets, but you dont need to cut them out. You need to eat them moderately. Carbohydrates are the most eaten out of fats, proteins, and carbohydrates. People eat tons of carbohydrates because it is in alot of different foods. Most being sugar and grains. They are found in pasta, bread, candy, pop, fruit, cereal, barbecue sauce, milk, etc. Simple carbs are bad. They include all of the white stuff. White bread, white sugar. Complex carbs are good so it would be like brown rice, wheat bread, whole wheat cereals, etc. These need to be around 40 percent of your diet.

Fats

Saturated fats are bad. They consist of butter, and cooking oils. Monounsaturated fats are good. They consist of avocados, nuts, fish oils, sesame oil, and olive oil. Essential fatty acids are also good fats. Consists of flaxseed, vegetables, fish, shellfish, and nuts.

Water and Milk

This will be a short section. If you want your calories to add up to be more. Substitute some of your water for skim milk. Skim milk per serving is 80 calories.

Training (Finally!)

This is my favorite part of bulking. The training. Bodyweight exercises arent really going to do much for adding muscle mass, but Weight Training will. The weights are your friends for now. Only hang with the Cardio machines for alittle bit a week. But stick mainly to the weights. You are trying to gain not lose. When you get to the weight room hit the weights hard! If you are going to gain you must train hard! Train hard and get out!

Exercises

Bench- Trains triceps and pectorals.

Squat- Trains legs, butt, etc.

Leg Press- Trains legs.

Military Press- Trains Shoulders.

Lat Pull Down- Trains back muscles.

Bicep Curls- Trains Biceps of course!

Power Clean- Explosive power, trains legs.

Deadlift- This trains a whole lot of everything. Back, Legs, Abs.

Dumbell Flies- Trains Pectorals.

Dumbell Bench- Trains Pectorals and Triceps.

Dips- Even though these are a bodyweight exercise they are very good for gaining muscle. These work Pectorals, Triceps, Deltoids.

Bent Arm Pullover- Pectorals.

Weighted Pullups and Chinups- Works back, lats, forearms, wrist. My personal favorite exercises are Pullups and Chinups.

On an Exercise Machine, there are things called "butterflies". You take the two things and you move them back and forth. It is kind of hard to explain. These also work pectorals. Just look up Butterflies the exercise and you will know what I am talking about.

Forearms and Wrist Exercises

Wrist Curls- Dumbell or Barbell. Works both Forearms and Wrists.

Pullups- Works both Forearms and Wrists.

Reverse Barbell Curl- Forearms and Biceps.

There are many more exercises but this sums most of it up. There are also different variations of these exercises. For example. Bench Press. Flat bench, incline bench, and decline bench. You can also change hand placement to work different muscles.

Here are two Chest Workouts that I have come up with.


Wide Grip Bench Press: 2x12, 3x10
Pushups (Wide Grip): 2x12, 3x10
Decline Dumbbell Press: 2x12, 3x10
Close Grip Bench Press: 2x12, 3x10
Cable Crossover: 5x10

Flat Barbell Bench Press: 2x12, 3x8
Incline Dumbbell Press: 2x12, 3x8
Chest Fly Machine: 2x12, 3x8
Cable Crossover: 5x10

Cardio

Even though you are bulking, you can still do cardio. Cardio is still good, but you dont have to do it as much. Instead of the 3-5 times a week, just do 1 or 2 times a week. Some examples for cardio are again: Rowing, Swimming, Running, Walking, Jogging, Ellipticals, Treadmills, Jump Roping, Bboying, Sports, Etc. If you are doing cardio, then do it on an off day of weight lifting. Also, increase your calorie intake when doing cardio for the day. Keep it at the minimum.

I have added on to a couple paragraphs and have even added a couple of paragraphs. This about covers bulking up. If you want me to include anything on here just ask. I will post a how to lose weight one also, if you liked this one anywyas.

I assume this is you; http://www.bboy.org/forums/how-get-shape/105562-how-bulk-up.html

THIS IS HOW I "bulk up":


You're certain to gain body mass, but not in the desired form.

Lol yes it is. You go to bboy.org? This is my guide btw lol haha.

No, I suspected a copypasta, so I googled your first paragraph and found that site.

Quote from Slayer

No, I suspected a copypasta, so I googled your first paragraph and found that site.

Oh lol haha. Yeah. I originally made it for that site.

Ok, I was just making sure.

Those pancakes look good btw hahah.

Yes, they do. I had them for breakfast.

My pancakes always come out paper thin.
Godamm.

Pancakes are terrible, french toast wins all.

Quote from Cosmonaut

Pancakes are terrible, french toast wins all.

Yogurt dominates everything.

Quote from Cosmonaut

Pancakes are terrible, french toast wins all.

Uhh yeeeeeeeeeeeeeah!

Belgian waffles, the thick kind are ****ing godly. Ohhhhh yes.

I'm not sure I want to take "bulking" advice from someone who is 140 and most likely 13.

Quote from Cosmonaut

Pancakes are terrible, french toast wins all.

Quote from Slayer

DO YOU LIKE WAFFLES?!

/notfunny