I've been bulking for around 2 months now & have gained around 8 pounds which i was amazed by as I've proven it is actually possible for me to gain weight after all.

The problem is, i think the weight is going more on my belly quicker than it is anywhere else, although i have had good results on other body parts too.

is this normal in a bulk cycle? or am i just not training hard enough.

the mass majority of my calorie intake is from good foods too.

the mass majority of my calorie intake is from good foods too

You do know what I'm going to ask, don't you?

What are you eating and how much?

What does your routine look like?

If you're only gaining belly fat, I would think that there some stray, non-healthy stuff in your diet.

You do know what I'm going to ask, don't you?

What are you eating and how much?

What does your routine look like?

If you're only gaining belly fat, I would think that there some stray, non-healthy stuff in your diet.sorry how stupid of me, should of learnt by now.

ok i just started my 3 day routine currently from a 2 day split.
my previous workout for 6 weeks.

Monday
Flat BB Bench press 3 x 10
Wide Grip Lat pulldowns 3 x 10
Standing BB militery press 3 x 10
DB Lying Tricep Extensions 2 x 8-10
DB bicep curls 2 x 8-10

Friday
BB Back squats 3 x 8
BB Straight Leg Deadlifts 3 x 8
BB lunges 3 x 8
BB standing Calf Raises 2 x 8
Crunches or weighed crunches 2 x 8

i been comsuming around 3000-3500 cals a day for around 3 weeks, only then did some real changes start to happen but my belly looks a lot bigger than it was 2 month ago or so back, i consume only a diet of

natty peanut butter
tuna
cajun chicken in pitterbread wrap
potato & other vegies
oats
whey protein
fish
wholemeal bread
dry roasted peanuts
pasta
multivitamin
fish oil caps
soya milk
whole fat milk
salami (Only occassionally)
bacon
chicken

i cant think of anything else i eat throughout any day, maybe its just because i eat a lot more as im stuffed most of the time.

I'd say that you're taking in too many calories for the routine. I am following an 8 week program out of Flex magazine and for a 6' tall 200lb body builder they have intakes of up to 2800 calories. That is a 6 day / week program, 45 minutes of lifting to 1 hour depending on the day.

I'd say either ramp up yer workout and do more or reduce intake a bit.

Ifor a 6' tall 200lb body builder they have intakes of up to 2800 calories. .

Cut or bulk? My maintance isn't much different then 2800 calories. I'm only 6' in my dreams :lol:

Let me put it this way. At 2400 to 2500 calorie I drop weight. I'm well below 150lbs now to.

He may be eating too much. Likely is. But we're all different.

I don't know squat about bulking, but, you're eating alot of carbs and fat. Somehow the veggies and fruit have taken a side step in the name of a bulk.

As Swole once said on his site ( I remember this because I thought it was funny and it's stuck in my brain) "You want lean mass, not fat ass!"

From everything that I've read around here about bulking and doing it properly, all you should be doing is increasing what you'd normally eat and add in things like regular milk, ect... but that shouldn't be your entire diet. You still need veggies, fruit and fiber.

So in order to keep the fat gains under control, you're either going to have re-work your diet some or increase your activity to help burn off some of what you are currently eating as virtualadrian has suggested.

For bulk to be optimal, some fat gain is inevitable. But if it seems you are gaining too much fat, then you are not doing something right.

First off, the calories "do" seem too high for your activity levels. You are only lifting twice per week. I would ramp up the volume of your workouts, reduce calories, or both.

thanks guys, well i never thought id see the day where id be eating to much:D but fitday has helped me achieve such a big calorie intake.

seems as though im starting 3 days a week on a more intense routine, ill see what the changes are, i did think the same thing, not enough volume for what im eating, just needed an experienced opinion, ill give it a go & see how i get on.

Id like to start 4-5 days a week but i dont wanna overtrain & see less results.

I have seen godd results on my other body parts, my belly being the biggest result unfortunately aswell :(

thanks guys, well i never thought id see the day where id be eating to much:D but fitday has helped me achieve such a big calorie intake.

seems as though im starting 3 days a week on a more intense routine, ill see what the changes are, i did think the same thing, not enough volume for what im eating, just needed an experienced opinion, ill give it a go & see how i get on.

Id like to start 4-5 days a week but i dont wanna overtrain & see less results.

I have seen godd results on my other body parts, my belly being the biggest result unfortunately aswell :(

Go to t-nation.com and search for Chad Waterbury's full body routines. He has many good 3 day a week full body plans. Although many prefer splits, I find full body workouts a lot more effective at building muscle than splits.

Andy, in all honesty, I don't see anything wrong with your diet. You're gaining weight, it's working, however you are gaining a bit fat. This is normal on a bulk. Usually the first couple weeks you actually start eating like you're supposed to be, you will notice you get a bit puffy. This is because your muscles and body are overloaded with fuel from your food. Don't worry, this is normal. Remember, as long as you're gaining 1-2lbs/week, you're doing just fine. If you're gaining more than 2lbs, then you should start to worry. Fat gain during a bulk is normal and ok, however just try to stay within those limits.

If you're worried about the fat gains, then I would suggest you add 2 days of conditioning work or cardio. You can do that, or you could add a couple more weight workouts in there somewhere. If you're able to, I would reccomend a 3 day/week full-body routine such as Total Body Training by Chad Waterbury. Or you could do an upper/lower/upper routine. You could use the same routine you're using now, but organize it like this.

Day 1 - Upper Workout 1
Day 2 - Off/Cardio
Day 3 - Lower Workout 1
Day 4 - Off
Day 5 - Upper Upper Workout 2
Day 6 - Off/Cardio
Day 7 - Off
Day 8 - Lower Workout 2
Day 9 - Off/Cardio
Day 10 - Upper Workout 2
Day 11 - Off
Day 12 - Lower Workout 1
Day 13 - Off/Cardio
Day 14 - Off

Then you simply repeat the cycle. You'd have to create two new workouts though, you already have upper workout 1, lower workout 1.

i did think about adding cardio again as i feel so much better from doing a cardio routine but i just keep thinking with me being like a beenpole already, cardio would slow down my gains, is this true?

I use to do 40min on my stationary bike

Are you measuring your important circumferences?
Chest
hips
arms
legs
waist
neck

Because if all you have to go on is "My belly looks bigger in the mirror than I recall" that's not much.

You could probably do more lifting. Like a 2 day split lifting 4x/wk.

I agree on adding the cardio on my last bulk I didn't do any cardio and some exercises that required a lot reps I just died. I also gained a lot of fat as well but I didn't mind that much cuz cutting is usually easy for me, its gaining the muscle that's hard. Also, I've seen some people use green tea extract during their bulk to control their fat gains with some success.

Are you measuring your important circumferences?
Chest
hips
arms
legs
waist
neck

Because if all you have to go on is "My belly looks bigger in the mirror than I recall" that's not much.

You could probably do more lifting. Like a 2 day split lifting 4x/wk.if you read my first post, i did say ive made great results on other body parts too.

My biceps, triceps, shoulders & forarms are much bigger than they was 2-3 months ago.

But youve hit the nail right on the head with your lifting quote, thats exactly what ive started today, a 4x split workout so it now looks like this.

Monday
Flat BB Bench press 3 x 10
Wide Grip Lat pulldowns 3 x 10
Standing BB militery press 3 x 10
Lying DB tricep extensions 2 x 8-10
DB bicep curls 2 x 8-10

Tuesday
BB Back squats 3 x 8
BB Stiff Legged Deadlifts 3 x 8
DB lunges 3 x 8
BB standing Calf Raises 2 x 8
Weighed crunches 2 x 8

Wed
Rest or find a workout to fit in

Thursday
Flat BB Bench press 3 x 10
Wide Grip Lat pulldowns 3 x 10
Standing BB militery press 3 x 10
Lying DB tricep extensions 2 x 8-10
DB bicep curls 2 x 8-10

Friday
BB Back squats 3 x 8
BB Stiff Legged Deadlifts 3 x 8
DB lunges 3 x 8
BB standing Calf Raises 2 x 8
Weighed crunches 2 x 8

Many others have recommended the same thing and i think thats the best thing i can do as 2 days doesnt feel enough to me now.

I think i need to rack up the training a bit, i think im ready to do that now.

if you read my first post, i did say ive made great results on other body parts too.

My biceps, triceps, shoulders & forarms are much bigger than they was 2-3 months ago.

But youve hit the nail right on the head with your lifting quote, thats exactly what ive started today, a 4x split workout so it now looks like this.

Monday
Flat BB Bench press 3 x 10
Wide Grip Lat pulldowns 3 x 10
Standing BB militery press 3 x 10
Lying DB tricep extensions 2 x 8-10
DB bicep curls 2 x 8-10

Tuesday
BB Back squats 3 x 8
BB Stiff Legged Deadlifts 3 x 8
DB lunges 3 x 8
BB standing Calf Raises 2 x 8
Weighed crunches 2 x 8

Wed
Rest or find a workout to fit in

Thursday
Flat BB Bench press 3 x 10
Wide Grip Lat pulldowns 3 x 10
Standing BB militery press 3 x 10
Lying DB tricep extensions 2 x 8-10
DB bicep curls 2 x 8-10

Friday
BB Back squats 3 x 8
BB Stiff Legged Deadlifts 3 x 8
DB lunges 3 x 8
BB standing Calf Raises 2 x 8
Weighed crunches 2 x 8

Many others have recommended the same thing and i think thats the best thing i can do as 2 days doesnt feel enough to me now.

I think i need to rack up the training a bit, i think im ready to do that now.

Your routine looks good now however I would make some minor changes.

Thursday:

Incline DB Bench Press 3x10
BB Bent over Rows 3x10
Seated DB Military Press 3x10
Dips 2xFailure
BB Curls 2x8

Friday:

45 Degree Leg Press 3x10
DB Romanian Deadlifts 3x10
Walking DB Lunges 3x10
Seated Calf Raises 3x10
Cable Crunches 2x12

This way you're still hitting upper/lower twice a week, however you have two routines now to work from, which will help add variety to your routine. It wouldn't hurt to do a light cardio day on wednesday either, perhaps 20 minutse of low intensity cycling.

sounds good chang, will keep me motivated too doing something different everyday.

Have you got an alternative to dips, 45 Degree Leg Press & seated calf raises?.

Sorry my equipment limits me to these excersizes

if you read my first post, i did say ive made great results on other body parts too.

My biceps, triceps, shoulders & forarms are much bigger than they was 2-3 months ago.


I got that.:nod: The operative word in my post was "Measuring.";) Having an objective, hard-data look at what's going on with your physique is valuable.:flex:

I got that.:nod: The operative word in my post was "Measuring.";) Having an objective, hard-data look at what's going on with your physique is valuable.:flex:ive noticed just by looking and its no way in my head, ive definetely got bigger but yes it would be better if i actually measured myself to track my progress as i do with my intake.

ill start measuring from now on as it is a crucial part in lifting.

I cant believe ow much ive grown, after all that 10 years of attempt to do this, it was my diet that was the problem all along.