how to stay lean while bulking.

While bulking, people often face many problems because some lack the knowledge necessary to gain muscle mass instead of dirty bulking. However, the outcome depends on several factors such as diet, training, and genetics.

Dirty bulking depends on several factors, such as lack of knowledge or guidance, the desire for quick results, and personal preference. Today, I will share with you how to stay lean while bulking. Let’s go!

What is lean Bulking?

Lean bulking refers to a method of building muscle mass while minimizing fat gain. The goal of lean bulking is to add more muscle mass but not a lot of body fat.

Pros of Lean Bulking

• Increased Muscle Mass.
• Improved Metabolism.
• Better Energy Levels.
• Reduced Risk of Chronic Diseases.
• Sustainable Lifestyle.

What is Dirty bulking?

Dirty bulking refers to the practice of consuming a large number of calories, often from processed foods, which can lead to an accumulation of excess body fat.

Also Read: 5 Shocking fat loss mistakes.

Pros of Dirty bulking.

• Increased calorie intake.
• More flexibility.
• Quick muscle gains.

Cons of Dirty bulking.

• Increased body fat.
• Poor nutrient intake.
• Risk of health problems.
• Difficult to control weight gain.

Lean Bulk.

Be patient.

Lean bulking is a patient and long process that can take around 6-10 months before visible changes are noticeable in your body. Although changes will be happening, they may not be immediately visible.

Changes during lean bulking can be slow and gradual, to the point where you may become accustomed to them. To track your progress, taking pictures and measurements every 2 weeks can be helpful.

So, what will actually help you see if you are making progress is to be patient and track your progress.

Also Read: Top foods for building muscle.

Learn how to calculate your Calories.

When it comes to calories, many people don’t even know what BMR is or how to calculate it. Right now, there are all sorts of BMR calculators that you can find on the internet.

But there’s a simple way to calculate BMR. Let’s say your current weight is 80 kg, and for the past month, you’ve maintained that same weight while following the same program. You consume 2000 calories per day, and your weight remains stable at 80 kg for one week. In this case, you have increased your caloric intake by 5-10% in a surplus.

Go on a slight caloric surplus.

The biggest mistake people make when learning about bulking is ignoring the need to gradually increase their calorie intake and monitor the changes in their body.

Also Read: 8 different types of exercises at home.

Instead of increasing your calorie, carbs, protein, and fat intake dramatically, it’s better to start by increasing your calories by only 5 to 10%. This is the optimal amount to increase your daily calorie intake initially.

If you find that the changes are too slow, you can increase your calorie intake by 10 to 15%. However, for starters, 5 to 10% is the recommended amount to increase your calorie intake.

Set a specific target.

You have to understand that you need to set a specific target or vision for yourself, such as gaining 10 to 12 pounds of muscle within 6 to 10 months. This is a realistic amount of muscle to expect during a lean bulking phase.

Also Read: Delicious Homemade Weight Gainer Shake Recipes.

If you are a beginner, you may be able to increase your muscle growth rate to more than 3 or 4 pounds per month. However, this rate will decrease as you gain more experience. As an intermediate or advanced lifter, you should not expect to gain more than 1 to 2 pounds of muscle per month, even with great genetics. If you are gaining more than this, it could be a sign that you are gaining fat as well and need to monitor your body fat levels.

Cardio.

We really hate going on the treadmill and walking for hours, but here’s the thing: when you are lean bulking, you don’t need to do excessive cardio.

20 to 30 minutes of treadmill exercise, 3 to 4 times a week, is more than enough. You can make it a high-intensity interval training.

Also Read: What is Physical Fitness? | Classification | Importance

The second thing you can do is play a sport like basketball or football for 20 to 30 minutes, 2 to 3 times a week.

The Bottom line.

So, as I said, it’s a very patient and long process. I hope these five tips will help you out.