How do I bulk without eating a bunch of garbage and turning into a fatty?
>>77269869Just eat before you lift.That's it.
count calories, eat lower volume higher calorie stuff, add oil/nutsme personally I found bulking hard at first because I was still eating the same shit as when I was cuttingeating a surplus of white rice and chicken breast is the culinary equivalent of waterboardingeating some nice and oiled up baked potatoes and chicken wings on the other hand....
>>77269873That and eat lots of protein strawpoll.com/xVg71lO3pyr !
>>77269869>get a blender, fill it up with:>1 or 2 bananas>a modest portion of oats>fill to the brim with milk>add a generous scoop of peanut butter.>2 portions a day, ideally right before and right after training.Boom, an extra 1200 cals or so down easy and relatively healthy.
>>77269869>bulkjust eat more volume>without eating a bunch of garbagedon't eat garbage>what's garbage?you're literally surrounded by technological systems beyond your comprehension which provide you with all of humanity's accumulated knowledge at a touch. if you can't figure this question out, forget about bulking because you have much bigger issues to focus on. find out what those other problems are now>without turning into a fatty?just exercise consistently and with greater volumeThermodynamics and biology are the best lie detectors, and that includes the lies we tell ourselves. If you're note getting jacked, then you have only your own weaknesses to blame.
>>77269869Eat at maintenance calorie level, ensuring you get adequate protein. Then simply add two scoops of whey protein powder with water only at the end of each day.
>>77269869Rice. It's very calorie dense, versatile, and doesn't cause gastrointestinal issues. If you need calorically denser stuff or have blood sugar issues with rice those protein pastas are pretty good for that niche not the healthiest stuff out there but it's inexpensive and not as blood sugar spiking as rice. Might get gastrointestinal issues depending on how well you handle pea/lentil/chickpea flours they mix them with. Generally I've found them to not be an issue as long as I don't go overboard on acidic sauces or chili flakes.
High protein high carb low fat ~500 calories surplus while lifting heavy and frequently and sleeping well/thread
>>77269869by not eating a bunch of garbage
>>77269869I eat probably 5x a day to bulk. First three meals are out of tupperware. By the third meal I’m forcing it, then some time passes by fourth meal, so I get a second wind. Anyone can eat a bunch for a day, but it’s doing it pretty much every day for months on end that gets you results. Avoid eating things “just for the calories” unless it’s a starch like rice
>>77269869>tfw my beauty talent purpose possibility strength love character scales all read zero
>>77269869I'll assume right now you're eating at maintenance with a fairly balanced healthy diet adequate in protein, follow this protocol exactly...whatever your maintenance diet is now for homeostasis add 200-300 calories directly post workout in whey isolate powder and carb powder. If you currently have a post workout shake, add them in. If you currently dont then start. Keep everything else about diet and training the same, increase numbers in the gym as you can (as you gain mass). On rest days eat your current maintenance diet.Do this for 4-6 weeks then re evaluate, should be pure lean gains at this point. I would then suggest adding 50-100 extra calories in pure carbs pre workout, and an extra 100-200 calories in pure carbs and protein post workout..could be in powder form again or liquid egg whites and plain white rice. Thats then 400-600 extra calories from your initial maintenance, all in quick acting protein and carbs, 80% of the increase post workout, 20% (in carbs) increase pre workout. Keep everything the same, lifts should go up moderately, gains should be completely lean. You can add in cardio to additionally minimize fat and bloat at this point, if not doing any cardio add in 3x 20-25 min LISS sessions per week, walking or bike or elliptical or light stairs/jog. Not high intensity but enough for a good sweat, zone 2 I think its called. If doing cardio increase each session by 10-25% depending on length (i.e 25% if doing 20mins, 10% if doing 50 mins a session). Continue this for 4-6 weeks. There you go, 8-12 week cycle of pure lean gains. You're welcome
>>77271543This works. Only thing I'd add is it's always good to swap extra fats/sugars already in diet for healthy starches.
>>77269869Eat avocado & macadamia nuts.
>>77272875That seems extremely calorie dense, but I trust information from online strangers without question. Thank you anon, will report back with results in two weeks.
>>77272881Appropriate portion sizes, of course.
