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HISARTIST's Photo HISARTIST SparkPoints: (0)
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9/5/10 8:32 P

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Oops Ingram11...sorry, I didn't see the bulking up part. Brewmasterbill is right, there has to be a constant surplus...but you have to keep in mind that you will probably gain a little fat in this phase...even Tom says that. Bodybuilders have to deal with this when they are going into comp season...they bulk up, and then have to cut to loose the fat, but very carefully so that they don't loose the muscle mass, they just look more defined. With the surplus, the nutrition is EXTREMELY important...I don't remember the chapter of BFFM, but Tom does talk about this and give suggestions to help keep the fat increase to a minimum. Sticking with lean protein is very important, as well as plenty of veggies.

Strong is what you have left when you've used up all your weak.

No Excuses, Just Results!


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BREWMASTERBILL's Photo BREWMASTERBILL SparkPoints: (0)
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9/5/10 8:02 A

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Hi Ingram. I'm sort of in your boat. I lost too much weight and now I'm trying gain fat free muscle mass. I know it sounds strange to many, but I find this more difficult than losing weight. Here is what I've discovered over the last 6 months or so. If you're not creating a consistent calorie surplus, the rest just doesn't matter. It's really the absolute inverse of losing weight. For example, if you're eating a 40/30/30 ratio with 6 meals a day but consuming 5,000 calories a day, the ratio and meal frequency is going to have no effect on you losing weight since your calories are high.

So maintaining that consistent surplus is critical and difficult. I would focus on that first and find a number that lets you consistently gain weight. Then you'll want to fine tune that number to determine how to get more muscle from the surplus than fat. That's where the macro ratio, meal timing and meal frequency could help.

Hope this helps.

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HISARTIST's Photo HISARTIST SparkPoints: (0)
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9/2/10 8:47 A

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Ok...this is kind of a drawn out answer. First, you need to figure out what your Basal metabolic Rate is (BMR) and then what your Total Daily Expenditure of Energy (TDEE) is based on how much activity you get each day. Tom has formulas for this in the book (sorry, I don't remember which chapter). Once you have done this, you can then figure out how many calories a day you need for maintanence (based on your activity level), and then you can calculate your deficit for weight/fat loss. He tells you to not go with more of a 30% deficit...and to definitely not drop below 1200 calories a day. Once you figure this out, then you can decide which macro nutrient (carbs, proteins and fats) ratio you want to use. He gives you suggestions based on your body type (Ecto, Meso or Endomorph). A good place to start is 40% carbs, 30% protein, 30% fat. He suggests that once you decide on a plan, stick with it for a couple of weeks and monitor your progress, based on weigth and measurements. Once you have some solid results you can decide if you want to tweak the macros or stick with what you've got.

With regards to the training...he gives several suggestions in the back of the book for ST routines and cardio. Personally, I do three to four days of ST a week, usually doing an upper-lower body split, as that allows me to do ST on consecutive days without overloading muscle groups. I also try to throw in two or three days of cardio. I usually take one rest day a week. It's difficult to develop a plan for you without knowing how much exercise you're currently doing, and at what intensity. Hope this helps.

Strong is what you have left when you've used up all your weak.

No Excuses, Just Results!


GO HARD OR GO HOME!!!!


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INGRAM11 SparkPoints: (0)
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9/1/10 7:23 P

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Hi guys, new to the forum although read BFFM about a year ago. Im wanting to mainly 'bulk up' - I am typically a ectomorph and was wondering if anyone had any advice on what I should eat and my workout programme...I am currently boosting my calorie intake and eating 5-6 meals a day and going to the gym 3 times a week although I am not seeing much improvement. Any suggestions?

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