Sport Bulking up ??

[MellowGAman]

Ok people I am at your mercy.

I been lifting for a about a year and a half now, Just finished vacation, my main goals were to redevelop my body.

now that I am off vacation, I want to try and "bulk up" now this would be new to me, and I would like to make sure I am doing it right.

I don't want to shove my body of protein only to have someone tell me, you need to add this, etc. in a few months when i see no results.

So here we are.

I am 37, 162LBS 5'8" hates seafood, but may force myself to eat it.

Anyway, what are good bulking up meals, I never really calorie counted before, just ate better with smaller portions and more meals (5-6 a day) I try to stay away from eating out, to expensive to much food, to much salt, etc.

So my peeps what are some good bulking meals? I plan on bulking until January when I will start to cut.

I will stay away from cardio, because when I do cardio, I get ultra skinny and lose fat and muscle mass like taking off a shirt, (blessed with a fast metabolism) When i stopped doing cardio I showed nice gains, but the tummy was still there somewhat.

But ultimately I would like to have the body of the guy on the cover of New Rules to lifting, which I feel is attainable with my body type.

So baby it's time to bulk me up.

give me a diet plan and I will follow it to a T.

 

[Proteinboy]

obvoiusly, you will have to start eating over your caloric maintenance.
depending on how many calories you consume over your Maintenance will dtermine how fast you pack on the pounds.
In most cases, the faster you put on weight(considering you arent a genetic beast), the higher fat to lean mass ratio will be.
This raises the question on how fast you want to start gaining weight and also, how are you doing to control how fast you gain?
Well, most people consider 1lb gain a week as acceptable, but IMO that is too fast.
your an intermediate lifter, so i would recommend a slower bulking approach.
if you can put on 1lb every 2 weeks, or even 1lb every 1 month, that is a very good pace to bulk in my opinion. if the weight you put on is lean, +12 lbs of muscle a year is good.

next, the only sure fire way to control how fast you gain, is to track your calories! you have to eat a certain surplus over a set time in harmony with the rate of which you want to gain!
an uncontrolled see food diet can result in a "clumsy bulk" which will add on significant amounts of unwanted fat because of an oversized caloric surplus.

but to answer your question,(lol) you should simply eat clean, 5-8 meals a day.
have your protein/carb meals earlier in the day and have your protein/fat meals later in the day. always supply your body with protein combined with either a fat or a carb. if there is a lack of other macros, the body will be forced into gluconeogenisis in order to turn protein into glucose to be used as energy. you want those protein not to be used as energy, but to be sent through the body to repair and help maintain your lean mass.
i find that carb tapering is effective for ME.
of course, you should eat at least 1g protein/lb of body weight and supply your body with adequate amounts of carbs too for repair.

questions?