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how long to bulk?

blacsurf24 Posts: 2 Joined: 2001/11/13	2001/12/10, 08:34 AM I am 5'5" at 156 lbs. I am just starting a bulking phase but am unsure as to how long to be on such a phase. My current bodyfat is 12-13%. Any help is greatly appreciated!
Philia2 Posts: 4,078 Joined: 2001/10/19	2001/12/11, 06:05 AM I need more informations but normally you can say that it takes 8 to 12 weeks to get the results you want. Though after 8-10 weeks some people discover a sort of plateau where they stop getting results. Don't worry this is quite common, but then you have to change the way you're exercising or eating. Finally it's a good idea not to keep your body fat too low when in bulking phase. Your body needs fat to gain muscles.
getbignow Posts: 14 Joined: 2001/11/06	2001/12/11, 12:17 PM Hey there if you are going to bulk up you need to eat 4000-7000 caliers a day, eat 2.5 grams of protien per lb of your body weight, you will need to know you may not be 12-13% while doing this, you will gain some weight, but the results will be great, then you can do a cut phase and get back to 12-13. I was 215, now im 240, about 15% body fat, but my mass is a lot bigger and streaght is amazing, bench=325*6 times, shoulder press=315*4 times, leg press=1125*4, weighted dips=75*12, and much more i go up 5-10 lbs a week, i work out four days, i do 20min cardio before working out, lots of streching you need to strech it will help you get bigger, i work out for about 1.5 yours, and then i swim for 30 min, if you want a big back & shoulder you should try to swim at least three times a week, and it can be on your off days if you want. Anyways hope this helps.
Arnold Posts: 1,112 Joined: 2000/11/27	2001/12/11, 12:27 PM Hey blacsurf24, both Philia and getbignow have good advice. 156 at 5'5" is not skinny - I assume you look fine, but want to add some quality mass, pack on some muscle bulk? First of all I would strongly recommend the 12 week mass program provided by ft.. follow it exactly to the point! It may seem repetive and simple, yet that is what it takes - just stick with it.. it DOES work. The program lasts for 12 weeks.. with a 2 week break in between which your body will need - do not worry, you will not lose any gains during this break time. Then I would suggest that you get right back into it.. you can keep cycling the 12 week mass program until you reach you goal. You must also keep in mind nutrition.. it is very important. Go to your nutrition program here at ft and for your goals put in mass or bulking. This will give you your exact requirements in terms of cals, protein, carbs and fat. Rest is always very important.. 8-10 hours of sleep a day. And be sure to stay away from cardio or other activities which can promote burning valuable calories! Good Luck - keep us updated.. .o0 Arnold 0o.