This is a complete lean bulking step by step guide. If you want to learn how to lean bulk or how to set up a clean bulking diet and meal plan check out this video. You’ll finally learn how to bulk without getting fatter or at least minimizing it.
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Is it possible to build massive muscles without gaining much fat, so you can look bulky and shredded at the same time? Yes it totally is and today I’m gonna show you exactly how to do a lean bulk with this step by step guide. I spent a lot of time doing both clean bulks and dirty bulks and I could say for sure that the results produced by each of these methods are completely different. With a dirty bulk you’re obviously going to have the advantage of enjoying yourself a lot more during the bulking process. You can get away with foods like candy ice cream chips To the point where it may not even feel like your dieting at all. But with a lean bulk you’re going to know that you’re dieting. Even though you’ll be feeling full you’re going to be sticking to good high quality sources of food. The type of food that most people would associate with dieting. So where do we start. Well first of all we got to pick our goal. I know a lot of people are telling you that you can build muscle and burn fat at the exact same time and even though this sounds very appealing its simply not true if you’ve already gone through that beginner stage of lifting weights. After what we call the Neubie gains phase…after that passes you’re going to have to pick a goal and actually stick to it. When we do a lean bulk our main goal has to be to bulk, the goal is to put on muscle and the secondary goal is to limit the amount of fat that you gain throughout that whole process. This is kind of comparable to having a main goal of cutting while trying to minimize muscle loss as much as possible during your cut. It’s very important to set our primary goal and think of it in this way because when you’re bulking you will always put on at least a little bit of body fat I don’t care what anyone else is telling you a proper bulk requires a calorie Surplus and a calorie Surplus will make you gain some body fat. The point is to minimize the amount of fat gained. That is what I would define as a successful lean bulk. To find out exactly how many calories you can use my free macro calculator on gravity transformation.com. or an even easier way to do it would be to multiply your weight by 15. If your goal is just to bulk and you don’t really care about gaining fat then you can multiply your weight by 18. You would also be better off multiplying your weight by 18 if you’re a hardgainer. But multiplying by 15 is a really great starting point for a lean bulk for most people. Whether you simply multiply your weight by 15 or use lets say the most Advanced calorie calculator in the whole world the number you get is still not going to be 100% accurate this is merely a starting point. You’re going to have to adjust that number based on how your body responds. If you notice that you’re gaining a lot if fat, then your Surplus number is probably a little too high. If you’re staying too lean and I can’t even if mass then you could probably raise that number higher. Unfortunately there’s no way to find out for sure without a little bit of trial and error to treat the number that you get as your starting point. During a lean bulk you’re going to stick to mostly single-ingredient real Foods. Now even though you could bulk with a If It Fits your Macros type of strategy. Every time that I’ve done If It Fits your Macros to bulk and I’ve eaten some sloppy cheat Foods but made them fit my macros, I’ve gotten worse results than what i would get when I would actually keep my diet clean while still maintaining a high amount of calories. So the best foods to do a lean bulk with are protein sources like eggs especially egg whites, chicken breast, ground turkey, shrimp, and all Whitefish. If you’re a vegetarian you can go for sources like seitan, black bean, and mung bean pasta, spirulina, and nutritional yeast. For carbs stick to low glycemic sources like brown rice, sweet potatoes, oatmeal, grits, Ezekiel bread, quinoa, buckwheat, couscous, beans, legumes, and barley. And then for fat stick to good sources like olive oil, fish oil, avocados, and other good sources of fat. To bulk I recommend that you stick to a diet moderately high in protein moderately high in carbs and moderately low in fat. For protein just to keep it simple we’re going to keep it one gram of protein per pound of body weight but you can drop lower for example three-quarters of a gram of protein per pound of body weight while bulking should work fine. For fat a simple way to figure it out is to multiply your weight by .3.