diet help needed ( bulking up )

[robbi Junior Member Find all posts View Profile Close robbi]

So recently I made a commitment to myself to bulk up, I'm currently 145lbs ( in the morning ) at 6.0" maybe 6.1" I'd like to put on 20-25lbs more of muscle as a long term goal. My biggest problem over many years has been the fact that I dont eat vary large meals when I do its at most once a day. I recently began increasing the amount of food I eat but keeping it healthy I dont want to go back to intaking a bunch of fast food in order to put on weight which i have done in the past and was effective but I dont think thats the best way to do it.

So my questions regarding this process are mostly around total caloric intake, how much a day should I be eating to put on increasing gains of muscle? it's really hard for me to pound down big meals without feeling like i want to vomit as a result of how I've trained my body over the years so dose anyone know how to get around that and train myself up?

Also can anyone shed light on the topic of cardio, I have run a lot over the years and done forms of cardio as a means of staying lean during the process of lifting heavy and bulking up should I stop all together?

Thank you for any advise!

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

Eat more meals, drink a lot of milk, train yourself to eat more per serving over time.
Limit calories outgoing and yes this definetly includes cardio. Get plently of rest, keep a mellow attitude.
Keep total sets ,reps and number of exercises under control. Most guys traing drug free are influnced by bodybuilding which is not applicable for guys not on drugs. This leads to too many sets and exercises, training for pump etc.
Go hard on big exercises like squats.

[camaro Senior Member Member of the month June 2013 Find all posts View Profile Close camaro]

second that, and pull ups.

[Sexual Strat Member Find all posts View Profile Close Sexual Strat]

Limit the cardio. You need calories. No cardio.

Eat a clean diet. This means your typical bodybuilding foods such as oats, whey protein (convenient) eggs, fish, meat, poultry, brown rice, wholemeal pasta, almonds, peanut butter, olive oil, beef, etc.

If you aren't gaining weight, you are not eating enough. Eat 5-6 smaller meals throughout the day. Each meal should contain roughly 30 grams of protein. Each meal should have protein and carbs. You don't need to do cardio to stay lean. I myself don't do cardio and have put on 8 kg in the past 7 months and am still very lean (under 12%) naturally without drugs.

On the weights side of things:

Stick to compound movements - limit isolation. Do bench presses, squats, deadlifts, rows, military press, pullups, chinups, dips. 6-12 rep range. Hit failure on most/all sets.