How do I bulk up as a 5 foot 4 male that weighs 50kg

[belovedjesus]

Can anyone give me a guide on how to bulk up?

 

[heartoflogic]

@belovedjesus Pretty easily lmao

Milk, potatoes, beef, chicken, rice, peanut butter, nuts, fruits, protein shakes,

At 5 4 you should be good eating like 2400ish calories to gain mass a a decent rate without getting fat.

Workout hard and consistently

 

[1simpleman]

@belovedjesus TDEE calculator website -> to get your base calorie input.

If you want to bulk, you eat around 200/500 calories more than the result with the food @heartoflogic mentionned.

If you want to count calories (annoying at the beginning but surest way to follow the bulk) -> android app. (MyFitnessPal for example. I use FatSecret and currently trying out Cronometer).

Regularly workout.

 

[belovedjesus]

@1simpleman If I need to eat 2,550 calories and today I burned 202 calories is that bad or good for bulking?

 

[1simpleman]

@belovedjesus No, keep your activity unless you only want to bulk only your belly. But include it when you count your calories in the app you choose. It should have a tab to type it.

Also beware the difference between 1 calorie and 1 Calorie (= 1000 calories) when you read values.

 

[belovedjesus]

@1simpleman So exercise as normal?

 

[1simpleman]

@belovedjesus Yes, gotta work out and sleep well to complete that bulk circle.