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If you’re looking to gain weight healthily, here are some healthy tips for lean bulking. If you’re trying to bulk up, you can’t do what many people tend to do, which is to eat very little during the day, and then stuff themselves in the evening, by binge-eating on junk food. Now you can see why many people get too fat when bulking. They eat too many calories. You won’t build more muscle if you are eating 500 kcal over your maintenance, you will only get fatter. Bulking with just 5-10% extra calories is often referred to as lean bulking – maximizing muscle growth while minimizing fat gain. You can eat anywhere from 3 large meals, to 7 smaller meals each day. It’s really up to you, the important thing is hitting your numbers by the end of the day. With that said, to maximize protein synthesis and anabolism over the course of a day, consume a minimum of 3 meals spaced no more than 4 hours apart. Contrary to what you may have heard, a lean bulk isn't determined by how 'clean' your diet is. The goal of a lean bulk is to build muscle and minimise fat gain. A lean bulk requires you gain no more than 0. You can do this by reducing your surplus calories and closely monitoring weight gain. “the key element to bulking is to focus on increasing strength,” alvino says. Stronger muscles inevitably become bigger muscles, so while you can’t quickly eat your way to 10 extra muscle pounds without storing a lot of fat, you can—eventually—train your way there. All of the best bulking foods, such as nuts, dried fruits, and protein powder, are still on the table. Just to make sure you don’t have a problem gaining weight, though, we’ll teach you how to eat more calories at the end of the article. No, plant-based diets aren’t bad for bulking. A lot of bodybuilders will avoid cardio like the plague during their bulking phases, as people often (and incorrectly) talk about how cardio kills gains and how doing cardio will eat away at muscle tissue. In reality, cardio will not eat away at muscle tissue at all, as long as you are smart and know what you’re doing. If you’re the type of person who struggles with hunger, even when bulking, eating a bit more protein could help blunt your hunger. As far as intake goes, 1 gram per pound of body weight is enough to maximize its effects. If you weigh 180 pounds, aim for 180 grams of protein. A normal bulking diet plan or as its popularly know a “dirty bulking” plan will involve you just eating to ensure that you have extra calories. The more calories, the better. Clean bulking or lean bulking is what i recommend for 90% of beginners and intermediates. With this strategy you maximize the rate of muscle growth (just like when you’re dirty bulking) but you don’t allow rapid fat gain. From my experience two thirds of the weight gained this way will be muscle mass. To gain size you have to eat. We can all agree with that. If you're a non-juicing lifter you won't be able to add a significant amount of muscle mass unless you're consuming enough calories and nutrients to support muscle growth. If you're not ingesting enough nutrients, your body won't be in an optimal muscle-building state. Comparing the three different bulking strategies, you can see that the controlled bulk leads to the most muscle mass gain after two bulk-cut cycles. Frankly, i think i’ve been a little generous with the relaxed bulk here and the outcome is likely worse. For the lean bulk, with no cutting period, gains can be made throughout

 

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