![]() To bulk, I recommend that you stick to a diet moderately high in protein moderately high in carbs and moderately low in fat.įor protein just to keep it simple we’re going to keep it one gram of protein per pound of body weightīut you can drop lower for example three-quarters of a gram of protein per pound of body weight while bulking should work fine.įor fat, a simple way to figure it out is to multiply your weight by. If you’re a vegetarian you can go for sources like seitan, black bean, and mung bean pasta, spirulina, and nutritional yeast.įor carbs stick to low glycemic sources like brown rice, sweet potatoes, oatmeal, grits, Ezekiel bread, quinoa, buckwheat, couscous, beans, legumes, and barley.Īnd then for fat stick to good sources like olive oil, fish oil, avocados, and other good sources of fat. 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. 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. Now even though you could bulk with a If It Fits your Macros type of strategy.Įvery 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, 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.ĭuring a lean bulk, you’re going to stick to mostly single-ingredient real Foods. If you’re staying too lean and I can’t even if mass then you could probably raise that number higher. If you notice that you’re gaining a lot if fat, then your Surplus number is probably a little too high. You’re going to have to adjust that number based on how your body responds. Whether you simply multiply your weight by 15 or use let’s 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. But multiplying by 15 is a really great starting point for a lean bulk for most people. You would also be better off multiplying your weight by 18 if you’re a hardgainer. If your goal is just to bulk and you don’t really care about gaining fat then you can multiply your weight by 18. or an even easier way to do it would be to multiply your weight by 15. To find out exactly how many calories you can use my free macro calculator on gravity. That is what I would define as a successful lean bulk. The point is to minimize the amount of fat gained. 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. 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 This is kind of comparable to having the main goal of cutting while trying to minimize muscle loss as much as possible during your cut. ![]() 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. I know a lot of people are telling you that you can build muscle and burn fat at the exact same timeĪnd even though this sounds very appealing its simply not true if you’ve already gone through that beginner stage of lifting weights.Īfter what we call the Neubie gains phase…after that passes you’re going to have to pick a goal and actually stick to it. So where do we start? Well, first of all, we got to pick our goal. ![]() The type of food that most people would associate with dieting.
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