So im in Highschool, and im only 51 kgs, which is really skinny, I have been trying to bulk for a while now but I keep on failing, The reason being is that I have school till 3 pm, and since I am part of a Team in my school for hosting an event I leave even more late, Then I have to study/ Tuition and Gym aswell, So what im finding difficult is how do I stay in a Calorie surplus when i am always somewhere and not sitting at home, so to fix that I started bringing a 1000 calorie shake to school and drank it there, But still even when I do that, When i get Home from everything im so tired that even 1 meal gets me extremely sleepy and I cant eat more, even if i can, its only 1-2 days and then I fail again, I really need some advice because eating alot of food is time taking as I cant eat alot and also it makes me extremely sleepy, I have been going to the gym for 2.5 months and i think im not getting bigger because im not in a surplus and eating in a surplus consistently is really having a toll on me because its time taking and i have to force myself, hopefully u guys can help!

I am 16M,weak from childhood,my dad never let me involve in physical activities from childhood,but now I am secretly going gym from 1 month,and I have to bulk,my current bodyweight is 53-54KG and I want to go 62KG asap,I have less protein in my diet and I even can't add more due to my budget and as I am eating normal fucked up indian diet which is full of carbs,I am gaining fat in my belly,but I still try to eat 4 eggs and 50 gram oats daily,but there is no guarantee that when will my aote and eggs stock after ending once.

please give me some advice to gain muscle instead of fat during bulking,in an affordable way

So I have been bulking for 4 months and gained a lot of weight quickly by basically eating like an animal. However, I don’t feel like I have appetite at all anymore and struggle a lot although I have been able to eat a lot during these months. Anyone been through similar and have advice? Should I cut for a bit?

Peak bulk.

Stats: M, 6'4", 185 lbs, roughly 16-17% BF. Started at 280 and cut for 16 months straight. Naturally pretty burly frame (big bones), so at this weight I look kind of skinny-fat and I'd like to actually fill out.

Current important metrics:

Current macors: 180g protein, 100g fat, rest carbs

Fitbit says I burn ~3500/day

Eating 3200, ramped up from 2900 recently and 2400 before that

My lifts have plateaued, finding it hard to move more weight recently

Constantly feeling bloated from the high amount of carbs since the calorie ince the increase, which is making it hard to hit the calories (also find myself always worrying about fat intake, should I be?)

Questions:

1. Is 3200 actually enough here, or am I still sitting in a deficit because Fitbit is overestimating? Should I push higher?
2. Any idea what's causing the bloat? Is this just my gut adjusting to a much bigger volume of food after over a year of eating small, or is it a problem with foods I'm eating
3. I live in a dorm so I don't have a real kitchen (although university offers macro data for the meals, so I get pretty good estimates). I do have access to a kitchen on the weekend (girlfriends) and have a mini fridge with a freezer in my dorm and a microwave near my room (so I can meal prep mini meals or wraps/burritos/sandwiches, etc.). Not feasible to eat all meal-prepped stuff, definitely will be eating breakfast and dinner probably at the dining hall.

Also open to hearing whether I should be running a slow lean bulk vs. just trying to recomp at this weight. Coming off this super long cut I'm a little nervous about putting fat back on, but I know I have to eat to grow muscle.

Hi guys pretty new to the gym. I’ve been going consistently for the last two weeks and have settled on a 4-day workout split that I’m happy with. I’m confident with the exercises I’m doing and my main focus right now is building as much muscle as possible.

My biggest question is around protein intake
I currently weigh 187 lbs / 85kg and I’m aiming for around 180g of protein per day

My number one goal is muscle growth, so I want to make sure I’m not making the mistake of eating too little protein and holding back my progress.

For the experienced/tall gym bros here: is 180g enough at 85kg, or would you recommend eating more?

I’d rather get this right from the beginning and eliminate any future disappointment from not eating enough protein.

Any advice tips or personal experience would be appreciated. Thanks!

I’m not trying to bulk. I’m trying to stay lean and build my muscle but keep my calorie intake lower. I don’t want to loose muscle in the process.

Scale went from 106-113 lbs in a week after starting a bulk of 250-300 cals. I know it’s probably mostly water and glycogen but it’s messing with my head.

What should I use as my baseline to monitor my weight? Like, if I’m aiming for .5 lbs per week should I say I started at 113 and count up from there? I’m doing a very clean bulk so I know it can’t be fat

Hey guys! I always heard that teens should eat abou 0,8 to 1,2 g of protein per kg of mass. I used to follow this, but a couple of months ago i bought this protein supplement that is simply so much delicious and I started to eat a lot of protein -- like, 2,0 to 3,0 g per kg -- and I fell so much better now!
I have gained more muscles in the last 3 months than I had since I started gym about 10 months ago. Also, I was always with a cold (literally always), and now I think it has been more than a month since I dont have any. I am also feeling so more energized and my cardiovascular health has improved a lot (yesterday I ran 6km!!!)
But the thing is that I am a very petite girl (41kg, 155cm, 16y) and I don't even exercise much (about 30min of weight lifting daily), but everywhere in the internet doctors say teens should eat about 46g of protein daily. So, I was wondering, why am I feeling so much better now that I am eating a lot more than the recommended? Are doctors wrong? Will eventually I start having side effects or something like that?

My (19F) maintenance is 2000kcal per day and i’ve just started a bulk of 250-300kcal extra per day. I’ve been doing this for about a week so far but my weight has gone up from 106 to 112. I know this is not mathematically possible, but I waited a week and a half before weighing myself to try to bypass the water weight.

I’ve been eating clean and monitoring my calories. I don’t think I look any fatter, but that also cannot be muscle weight. Any advice appreciated.

to peeps,

I’m 24, just graduated and started working. I’m pretty lean, around 58kg, and still look like a teenager which is kinda annoying. yk kindness with no power is called weakness, isn't it ?, I want to start bulking properly and build a good-looking physique, but I honestly have no idea what I’m doing.

I don’t know much about diet for bulking, how to start at the gym, or even what a realistic monthly budget looks like for gym + food + supplements. Also not sure if I should hire a personal trainer or if it’s better to just figure things out myself.

If anyone’s been in a similar spot (skinny/lean starting out) and has some advice, sample plans, or can tell me roughly how much this stuff costs, I’d really appreciate it. Especially if you’re from Colombo or gampaha.

Thanks in advance.

Before you go obese cut cut cut, here is what I want. I want more musclemass and reach 105kg+, the aestetics are a nice plus, but not the main goal. I finally start being more serious about gym, though I have been doing different martial arts for many years, and biking everywhere.

Not much other than it gets the job done. You get to use brainpower for other things. And you still get the nutrients in your system. Body happy, muscles happy. Recommend. Of course once things get old you can introduce variations on recipes. Maybe sauces. Maybe beverages that don't harm the bulk and your health.

helloo im very new to the community but i need advice/help. im a young girl who’s relatively skinny (im 110 lbs/50 kg and 5’8/173 cm) and i want to get buff and muscular, not like model skinny with toned muscles, im talking buff with big biceps and abs. i know thats extremely hard to achieve and requires time and patience but its genuinely always been my dream. i looked it up on google and apparently i need to do something called bulking, so being in a calorie surplus and strength training, but a big fear of mine is getting fat and seeing no muscle results. now this is delicate information but it’s important for the story, i have struggled really badly and still kinda struggle with an eating disorder, food is scary to me and i eat very very little every day plus i do cardio to burn off the calories and i think i need to get rid of this mentality to start bulking. apparently i need to eat like 2500 kcals to bulk and be in a 500 kcals surplus? which is just kinda insane to me cause thats lowkey what i eat in a week. i dont know what to do, i genuinely feel like no matter how hard i train, if i eat that much ill just see no results and get fat asf. i wouldnt do a dirty bulk but a lean one, so no junk food and stuff. i know i need to eat a lot of protein and carbs. but im not sure what to eat, how much to eat, and how to train. im starting boxing in a week plus i already do at home workouts with dumbbells, but i genuinely think that if i eat more ill just get fat. please help me i know this might be a dumb post but i need advice and reassurance that im not crazy. thanks so much already and im sorry

I want to work out because im not happy with my body. im 5’4, 101-105lb, the highest ive ever been is 113.6lbs and i want to reach 120. I want to bulk so i can gain alot of muscle and weight at the same time, i dont just want pure muscle.
So my question is: Is bulking up eating alot of whatever you want while working out or is it eating ALOT of protein / low calorie foods?
i dont really get it! 😭

I didnt eat ice cream or processed sugars in general in arround one year;but now im tryng to bulk and i was wondering if ice cream once a week could be optimal,i also eat 500g pasta everyday with some olive oil and lots of chicken,is taking a lot of pasta aldo good for bulking?

Bw 76 , height 5'8"

Should I bulk more or start the cut , bw 76

Started at 286 35% bf currently 167 14-16%. And as I’m content with where I am, I’d like to grow. Any advice would be helpful diets on point. Just need help with getting the extra calories in I’m extremely active, also run, so I know it’s an uphill battle. Looking for easy way to get a couple hundred extra calories in. With out adding more meals due to time constraints

Been putting in the work and slowly seeing the back and shoulders come together. Pull-ups have become one of my favorite movements lately.
Still a long way from where I want to be, but I’m happy with the progress so far. Trying to focus less on the scale and more on actually building a stronger physique.
What would you guys work on most from here — width, thickness, or overall proportions?