new member

[redser]

Hi,
I'm a new ember to bodybiulding.net and am trying for the one millionth time to bulk up.

i am 36 years of age.
I am 185 lbs wt.5.11 ht.
I have a very fast metabolism. i can eat and eat and eat.

AndI think that has been my problem in the past.
Also a big hurdle for me has been intake of calories.

I sometimes with the job have gone from 10 in the morning to 5pm at night or at least those sort of hours in between without eating.

My physique is one of been very skinny with chicken legs.

Last week I started working out every day.
Cardio every day and legs one day upper body the next,

Sometimes i am doing push one day and pull the next Meaning Bench press ,
bicep curls, push ups, sit ups next day pull downs tricep pull downs etc.

I am lifting as heavy as i can to about 8 reps max 3 times.

I am enjoyibng the workouts but not sure how to go about quickly measuring my caloric intake without becoming a scientist or mathematician.

Any hints to keep a better eye on what i need to take in and how to monitor it easily in the beginning without getting too bogged down.

In the past I'm sure it was not enough calories that caused me to quit due to not seeing results.

Also the postworkout meal which includes whey protein and other stuff.How do I make that?

any info will be great.
Thanks

[sdf42450]

peanutbutter is your friend

[verbatimreturned]

ive never had a problem with gaining weight lol so i dont know to much about bulking up so i guess i would just refer u to the sticky on clean bulking. i would honestly try your hardest though to become what u would call a scientist or a mathematician....and count all of your calories and stuff like that it doesnt get that hard after a while just keep a basic idea of how many calories your putting in and how many calories your burning each day, ect. the post workout meal would for me just consist of whey protien i use On's whey protien with water but youd probably wanna mix it up with milk since your trying to get down as many calories as possible.

[ChinPieceDave667]

read the clean bulk sticky in the nutrition forum. there's some good stuff about food and how to eat.
and don't workout every day. at least have one full day of rest and maybe one day that is "active" rest, (jog or ride a bike)

[Dr X]

You should write down what you actually eat. Calories, carbs, fats and protein. You may be surprised at how little you are actually getting by the end of the day.

[sdf42450]

Originally Posted by Dr X

You should write down what you actually eat. Calories, carbs, fats and protein. You may be surprised at how little you are actually getting by the end of the day.

true true... very good advice

[redser]

Yes I have stickys clean bulking up on the fridge.

I'm having no problem picking the foods.

let me take an example.everything on the box is for a 2000 cal diet.
How many daily calories would I need 3000/4000 I dont know.

Second after I work out sticky says get the shake in as quick as possible.
I dont know how to put the shake together so i go and eat a large bowl of Kashi go lean w/ 2% milk and a peanut butter and jelly sandwich.

So i dont even know how to start measuring that

[Dr X]

Originally Posted by redser

Yes I have stickys clean bulking up on the fridge.

I'm having no problem picking the foods.

let me take an example.everything on the box is for a 2000 cal diet.
How many daily calories would I need 3000/4000 I dont know.

Second after I work out sticky says get the shake in as quick as possible.
I dont know how to put the shake together so i go and eat a large bowl of Kashi go lean w/ 2% milk and a peanut butter and jelly sandwich.

So i dont even know how to start measuring that

Well if your 185lbs and want to bulk I would go minimum 3000 cal and maybe 3500. Don't want to go to high. As for the PB and jelly sandwich that's easy. Just read the label. 2tbls spoons of PB is generally 190cal on average with 16gms of fat and 6 grm of protein. Jelly is approx 50 cal per tbl spoon and 13 carb. You would probably use 2 tbl so 100 cal 26 carb and bread is about 210 cal for 2 slices maybe 2gm fat and 40 carbs. So you have 500 cal 18gms fat 6 grm protein (not good) and 46 carbs. Milk is approx 130 a cup 16g carb and 11g protein with about 2g fat. Not sure what is the Kashi but figure on average 200g per cup and who know how many more carbs so your up to 830 calories. You still have 2670 cals to go. Thats how you do it. And you need some protein.

If your talking about a post work out shake buy some whey protein and some dextrose and there you have it. I like to make mine 1/2 dex and 1/2 maltodex totaling 50gm and then 50gm of whey protein. You can add creatine or what ever else you like for convenience.

[redser]

Yes I have stickys clean bulking up on the fridge.

I'm having no problem picking the foods.

let me take an example.everything on the box is for a 2000 cal diet.
How many daily calories would I need 3000/4000 I dont know.

Second after I work out sticky says get the shake in as quick as possible.
I dont know how to put the shake together so i go and eat a large bowl of Kashi go lean w/ 2% milk and a peanut butter and jelly sandwich.

So i dont even know how to start measuring that

[redser]

many thanks to all .special thanks to dr x for the breakdown.

didnt realise how little protein i was getting and ur right
its hard work ar the beginning eating enough.

No wonder i never saw results.i was running on empty.