How much fat lean bulk reddit The concept of clean foods is different to most, but just eating a nonprpcessed diet of vegetables, meats, dairy, fruits, and grains will yield a good variety of nutrients, proteins, fats, and carbs sufficient for a good lean bulk. Hit compound exercises hard- bench/squat/deadlift. 5kg), bulking atm. For those unaware, maingaining is essentially just eating at maintenance (+/- 50-100 cals) every day, and slowly packing on muscle in the process. That said, skimmed is basically sugar water and the profile for whole is much more balanced IMHO. the whole LEAN-GAINING is not actually as efficient as it seems, and Secondly, theres no definitive ratio to amount of fat and muscle gain you can get from bulking, some blessed ones gain excat 1:1 ratio with every 1kilo of fat you gain 1kilo of muscle , but most people dont fall into that category, you bulk up say 2% a month do a clean lean bulk and after 2/3 years you start specialising in body parts you want for example imagine you have 130 lbs of lean mass and 20 lbs of fat mass. The problem with going to a very very lean bulk trying not to gain any fat. To answer your question, yes there is such a thing as too much fat, especially when fat is more readily stored as fat. Walking will help build lower body muscles. 10% - 20% calorie surplus. Most likely if the disparity is that big it either means you're over-estimating your body fat % (I see a lot of skinny guys who think they're much higher BF% than they actually are, just because they don't have visible abs or whatever) - or, what's more common is that you're measuring wrong. You get to increase your food intake, hit the gym, and get all of your blood flowing. This prevents wheel spinning. because you'll want to cut any fat you've gained during the bulk, and that's much easier to do after you've gained say 10 lbs than it would be after you've gained 20 lbs. What do you consider a lean bulk. If you were 135, 23% body fat, a simple 15-20 g shake or bar would get you to 1 g per lb of lean body mass. Greg Doucette did a video where e compared bulking & cutting and lean bulking and he came to the same conclusion that you will probably end up in the same place. 5-1lb a week. When you're bulking, even when doing so at a huge surplus, it still takes a long time to gain fat, and fat gain isn't very apparent until you've been at it for a couple months and take pictures. . You can bulk if you want to. It's just the illusion of being lean. You can't just eat and expect your body to make even more lean mass, the body can only make so much. Fwiw I lift 3 days full body and am basically sedentary the rest of the week, very little cardio. The 3300 range gives me about 0. Or check it out in the app stores The trick to bulking is to keep the fat gain managable. It’s going to depend on your macros and how big a part fat plays in them but really unless you are drinking some “gallon a day “ crap that won’t go away it’s not going to make a big difference to any macros or cals. One month of maintenance and then a slow lean bulk to gain muscle and strength. Without enough muscles, the calories intake has to be even lower to cut. 5lb/week). There are Reddit posts with DEXA scans out there. how much body fat you currently have, and how big your deficit is. After a 10 lbs bulk you may only need to lose 5 - 6 lbs to cut the fat you gained. Most of the year in a clean bulk you can cut in 2-3 months. Only after 5 months of lifting did I have a full three months of dedicated bulking without breaking down. From this point, there will be some lean mass lost during cutting. So I prefer a regimen that doesn't require that gain much fat, even if I'm sacrificing some gains. The differences between bulking when you’re 17% bf to 14% are so small that they should be negligible. I think what I might do is eat 2700 calories on training days, which is a 400 calorie surplus, and 2400 on non-training days which is a 100 calorie surplus only. if you have a bigger frame, you might be able to continue that for longer, and a smaller frame opposite. 5 kg a month, this way u can bulk longer. I've always been a skinny-fat person. As for eating only "clean foods", eh this can get tricky. I have read some logs and post on here and other place How Much Fat Should You Eat During a Lean Bulk? While fat is an essential nutrient that your body requires, it’s easy to overconsume calories from fat since it is more calorie-dense (9 cals per gram) compared to carbs Calculate EXACTLY how many calories & macros you need while bulking (weight gain), cutting (weight loss), or maintaining (TDEE). If you're doing moderate bulking where you wanna gain 2-4lbs/month drink it if it fits your goal and macros. 1lb of muscle a month you're gonna need a 3500 calorie surplus over the BULKING DIETS. I personally try to hit at least 1g per kg of body weight. There are different lean/fat ratios for ground beef like 80/20 and 93/7. A clean bulk always looks better than getting sloppy! Training Add Lean Bulk Without the Fat Derek Carbs are hyper concentrated calories. If you're happy looking fat, sure, bulk to 25%. In a bulk, however, your body will burn calories from extra glucose and spare dietary fat for storage. I wanted to know how much muscle I can gain from a 15-20lb bulk. à successful bulk depends on counting calories, calculating macros, knowing what you and how much you eat. I barely squeeze in enough fat every day by eating almonds and avocado, and it sucks because it's a tiny avocado and a handful of almonds which equates to nearly 400 calories and isn't very filling. 8-1g/lb protein any more if only necessary if your cals are so low that youre in a negative energy balance and need to use aminos as energy 1-2g/lb carbs replenish dat der glycogen, full glycogen stores are more anabolic than contantly training while depleted(1g/lb just to avoid ketosis, and additional 1-4g/lb to replenish muscle and liver Yes cardio is a good idea during a bulking phase to A) minimise fat gain by reducing the surplus and B) to keep general fitness up. ), micronutrients/vitamins likes sodium, cholesterol, potassium intake, vitamins, and how to evenly divide up calories among the 3 macro nutrients into a practical meal plan, and type of protein powder supplement Get the Reddit app Scan this QR code to download the app now I try to keep my fat pretty low on a bulk and high on a cut. Personally on a bulk I give my self a bit more slack especially since I The best thing about doing recomp/leanbulk for me is that to get super shredded you have to cut much less fat. aim for 1-1. Gain muscle and lose fat. " Over 3 years I gained 15 lbs. If you're skinnyfat @ 5'7" 157 lbs (24. You then do a 2-week mini-cut to lose 4 lbs of fat. I think the reason lean bulking is so attractive is that you can look lean the entire time vs getting a bit fat whilst bulking before starting a cut. My macros are 91g fat/410g carbs/221g protein. depends how much muscle you can build. Will eating the IF way make weight gain harder? Trying to lean bulk, been doing push pull legs and abs on rest days. How much weight gain should I aim for on a Given your starting point (5'10" 150 pounds) you don't have much muscle or fat. I just set a new deadlift PR. Ignoring them is a fine simplification for beginners, and less important in a cut. I cooked 11 lbs of thighs with the skins and bones still on and came out with 4. Good cuts and reasonable bulking (not dirty bulking) IF you are nervous, try adding 100 cals every week or by weekly until you know you are in your surplus. get lean for starters and then just don’t eat enough to get fat, spend 6-8 weeks 2x a year to get back to 6-9% but don’t get to a point where you need to lose 50lbs to be in contest shape. The run down for the cut was circa 2100 cals, 30% protein, 20% fat, 50% carbs, 6 days training a week. Why You Should Ditch The Phrase “Lean Bulk” Before we start, let’s address the bulked elephant in the room. 5 149lb. Despite what the other poster said, it is actually possible to bulk without gaining fat, you just need to bulk slow enough don't like how you are Just finished a 3 month cut yesterday. It works. Diet was very lean, started at 85kg, ended at 88kg. If you are big getting fat isnt as noticeable. Arms didnt change much. IMO eating 100-200 calories over maintenance, in attempt for a "lean bulk" is a waste of time, your much better off going for a 300-500 calorie surplus at least. 5 lbs of muscle per month when they're first starting. I am just curious as to what the healthy rate if gain would be. When eating over maintenance it's better to eat a moderate amount of fat if you wish to remain as lean as possible. true. Get the Reddit app Scan this QR code to download the app now. Half of that 24 lbs will be fat anyways, which would put it at 12ish lbs of lean mass. If you were to gain 5 lbs of lean mass and only 0. Don't worry about seeing abs or even think of cutting until a Probably, and depending who you ask it's either 20/55/25, 15/45/35, 20/30/50, 60/15/25, etc. 5-1lb/wk increase without gaining much fat. 8lb-1lb per week surplus. Who cares if you eat peanut butter and jelly, you can get fat by eating chicken and broccoli or lose weight by eating PB&Js. Especially on elliptical, which isn't very intense. If you were fat and cut way down and are now bulking up again and are worried you’ll get fat Probably a combination of people overstating their height, and maybe being leaner than you. Once your belly is gone start increasing your calories by about 100 or so, see what happens after a week and if it doesn't make you gain increase another 100. Then you spend a month at maintenance to recover and re-acclimate to low volume. Less fat accrual during a bulk means that you spend less time cutting, and it also keeps your health markers in a The results made that money the best money I had ever spent in my life, and I am still using him for my lean bulk, currently maintaining the same body fat, but getting crazy amounts of strength gain. At the most, men can gain ~2-2. This is because in all studies conducted on this, no natural lifter was able to put on more muscle than 1kg per month, even with professional training and dieting/rest. Guess 0. Low fat cottage cheese, high protein yogurts, just check the calorie count. At the same time, as you said in the video, we don't want to be adding so much bodyfat that we To bulk i would lower the protein intake a little bit and add some carbs. If you’re between 37–40 inches, it’s unclear if your fat will negatively impact you. I've been bulking for 9 weeks now and I'm hoping I'll be eating close to 4000 calories when I'm done with my bulk so the cut can be easier. Play it by ear. I would suggest adding 1-2 cardio sessions a week, 1 LIIT session such as incline walking and 1 HIIT session such as interval sprints. This should be avoided as you want to bulk as long as possible for best growth and if you gain too much fat too fast you will need to cut sooner. It can mean that, but the result will be muscle plus a lot of excess fat that you don't want. gov/32079265/ The longer you’ve been training, the more that number drops. Lean bulking is simply eating at a smaller surplus to minimize fat gains while eating enough to gain maximal muscle. 5 lbs of cooked meat. 4-2g of protein x your weight in KG), stay on deficit caloric (not a big deficit), don't make the carbs as a villain, they give you energy to do a good gym session, the second most important thing here, You need to reach hypertrophy. The literal difference between dirty bulking and lean bulking is lean bulking has a smaller calorie surplus. 5 pounds per week then you are by definition not lean bulking. To do a lean bulk you need to eat just enough of a surplus that you minimize fat gain. I've put on about 5 pounds of mostly lean mass in the past 6 months. Most people will have body image issues, not very many people can settle with a fat bulk and i usually don't recommend fat bulking to smaller people. A recomp is basically eating at maintenance or at a very small deficit. Most people who neglect these steps either gain too much fat, or spin their wheels and gain little-to-nothing. 5 lbs of fat mass. At 5'8 you can look like Floyd Mayweather (who walked around at ~155lbs) or you can bulk until you're a How much of a surplus should be eating to maximize my bulking cycle of rad and maintain a lean body fat% r/rad140 A chip A close button. How often do I need to recalculate my lean bulk calories and Ground turkey breast is much leaner than ground beef. I feel like some people train year-round for the 2 days in July that they're able to get to the beach. The leaner you get before bulking the more rewarding the bulk is on a few different levels. But it takes like 10 mins to burn off a few spoonfuls of food. After stalling on my lifts during my original bulk it appears I went to the opposite extreme and It takes longer to gain muscle than to lose fat, so more time needs to be spent in the gaining phase. at the end of the day, you will need to gain fat to gain muscle (even at the most basic surplus). I think 2 pounds a month for first year and 1 pound a month for second year. Should probably cut down to a relatively lean level ( not super lean), and then start bulking again. The stores in my area carry 95% lean ground sirloin, which is lean enough. Adding fat cells can have permanent consequences. However, is it accurate to say “body weight” or realistically should it be . I go heavy on carbs and light on fats because I prefer eating carbs over fat. 250 surplus would lead to half a pound. Try the free lean bulk macro calculator and get your plan! You should make your deficit around -200/300 and keep lifting weights until you’re at your goal body fat. I really liked pushing the extent I could bulk and still look somewhat lean, but I had to start cutting some weight when the running injuries started piling up. Learned my lesson, this winter bulk is gonna be tracked, 500kcal surplus a day, plus mini cuts every 4-8 weeks, and hopefully I'll stay leaner. I took a very short break (maybe a month, back in feb) of eating around maintenance. DarkSaberH • Additional comment actions. 80/20 which is 20% fat will have more calories than 93/7. Good to get an idea on what others similar to your stats are lean bulking on. I'm told that 93 fat is already kind of high but I find it much easier to hit my calories for the day when i incorporate more fat into my diet. Expand user menu Open settings menu. So if you're 150 for example, eat at least 45g of Fat. A mini-cut should not be used to get shredded or as the “kick-off” for a sustained fat loss phase. Typically, pure muscle gains do not occur at that rapid rate. I did a lean bulk (500 calorie surplus) for 3 months and was hard pressed to see any fat gain, even when comparing pics. it took me almost a year to repair my damages (fat). Archived post. , cut to 180 (18%) before starting to bulk up to again, wish I had continued cutting down to 10% because now I’ve got so much more fat to lose and didn’t even gain much muscle View community ranking In the Top 1% of largest communities on Reddit. Then you spend 6 months bulking at high intensity, followed by 2 weeks of maintenance, followed by 2 months of cutting to reduce your bodyfat These are our top 10 rules for lean bulking to successfully gain the muscle you want without the extra body fat. 5kg, 5'11''/142lbs, ~15% BFP). 2 to 3 pounds per month in novices and Just don’t eat too many calories. Some people say a slower bulk will have better ratios like 2:1 or even 3:1. Is a good rough guideline. I’m 5’9, 145lbs and lean bulking on 2,800kcal. For an optimized lean bulk, I think it's important to consider macro composition and meal timing. 5/3. https://pubmed. Mine is about 3000 or so calories and I stay lean keep your cut under 12 weeks. I think it is I have seen many people lean bulking and maintaning the same definition which would be impossible if they had gained every 2 lbs of fat for every 2 lbs of muscle. A 5'8 160lbs man has no need to cut or to bulk. Anyways, to your question: generally on training days I try to get as few fats post workout as possible. 5 kg a month. As an FFG (Former fat guy), you're going to have an easier time putting on fat than most, so rather than doing a "bulking" diet, you'll have to up the calories by a few hundred per day, and monitor the effects as the months go by, to make sure you're gaining muscle, not fat. Is that ideal for bulking? Not even close. You could lean bulk if you want to but the results will be much slower. Both days I get about 200-250g of protein. So you gained fat mass, but the amount of muscle you I started out being skinny-fat about a year ago (28m, 180cm/64. And also, when you lose weight, I would guess about 80-90% of that is fat. METROFLEX GYM. Since your body isn't 100% effective in your efforts to make gains, some surplus will become fat regardless of how well you train and how lean your bulk is. From there you can increase as needed using not the scale but your performance in the gym as a If it’s 3k and you eat 32-3500, then more of the weight will be muscle than fat, so when spring time comes and all the dirty bulkers are cutting 20 of the 40lbs they gained that year, you’ll still be lean bulking with the 10-15lbs you gained and You are carrying too much body fat to see any muscle you may have. Find a workout routine that focuses on putting on mass. Bulk for 8-12 months, gaining at a rate of about 2-3 lbs per month. Trying to eliminate all fat gain will generally result in you just spinning your wheels. If you're bulking and eating good healthy foods most of the time you're good. I keep a close watch on my waist measurement (its a near perfect proxy for fat mass in males) and bulk until I reach 3/4" gain (which takes 8-10 weeks), which is what I can lose in a 2 week Bulking season is always an exciting time. This will require a calorie surplus (bulk). ncbi. 6k kcal and I Unlike many people are defending here, You can gain muscle and lose weight at the same time, if you eat enough proteins (1. Along with lean protein. To answer your question, I started weight training in college and ate at a mild caloric surplus, but I never deliberately intended to "bulk. 2% body fat. While beginners or those under special training conditions might see faster results, it's generally advisable to moderate the pace to maintain a more favorable muscle-to-fat ratio. 75". I do a lot of sports and cardio is one of my priorities, a little more than bulking, so I tend to balance them. 78m / 5’8”, 71kg / 156lbs, 17% body fat. This is what I need! I have some visible abs for the first time ever and Ive been loving that, really don't want to lose it. For me, that's about an extra 150-250 calories per day depending on how lean I am. of lean mass Clean bulking and lean gains are pipe dreams and marketing gimmicks. I went from 79kg to 72kg, body fat probably from above 20% to 12%. Back improved slightly, but was oversized in comparison pre cycle anyway. On rest days I generally eat about 100g fat and about 80-100g of carbs. But you would want to maximize your gains by eating at a 0. The very best approach for getting more muscular, and becoming LEAN with that muscle, is bulk/cut alternation. Hi! For the longest time, I've been skinny fat (in fact almost my entire life) and I'm really hoping to achieve a lean physique like this. Or check it out in the app stores In my opinion, you should either lean bulk at something like a 5-10% caloric surplus, or cut at something like a 5-10% deficit. If you do eat ground beef for your bulk, make sure you also eat a variety of other foods so you get proper nutrition. Imperative that you move more. e. Lean bulking (2-300 surplus) will allow you to put on muscle without too much fat gain, because dirty bulking (basically eating what you want/too much) will make you stronger in absolute terms but a lot of that extra strength will be combatted by the additional fat gain, which will obviously work against you in calisthenics. depends how new you are to lifting. Losing 10 - As you're unhappy with your belly I'd suggest cutting for a while and then attempting lean bulking. Would doing cardio help my body look more toned/lean? I heard mixed stuff In terms of amount and type of protein, carbs (complex, starchy, sugars, etc. I'm still relatively lean, and I've made some decent size gains, but recently I feel like I'm starting to see more fat gain than muscle gain. Eggs are much healthier, don’t include carbs, have more protein, contain all 9 amino acids, have every vitamin with the fat that makes it soluble. So in theory yes this does help lose weight/lean bulk. Just don’t stress too much man you’ll be softer temporarily to look better in the long run. Anything longer and muscle loss is much more likely. For those of you who have tracked your bulks, do these ratios sound about right? Thanks. You'll gain fat if your calories in are greater than your calories out. Or check it out in the app stores &nbsp; I guess my real question is how much fat is too much fat? I just finished up a lean bulk in the last 8 months and my body fat barely changed despite gaining 225g per week. 5 lbs of fat mass you'd now have 135 lbs of lean mass and 20. Currently on a lean bulk of 2900 kcal/day, aiming for +1,5% in body weight each month. The ‘Leangains’ calculator (also known as the ‘lean bulk calculator’) ½ pound per week, or less, in guys who are lean and trying to get even leaner ; Muscle Gain with Minimal Fat Gain. Or check it out in the app stores It is body recomposition - losing fat and gaining muscle/strength the most effective way. Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body (The Build Muscle, Get Lean, and Stay Healthy Series Book 1) (pp. calorie surplus with high protein and low carb/fat diet). I recommend bulking for 8-12 months as a beginner/intermediate lifter. Ok so I never recommend recomps. 3. My job is fairly active and I train 6 days a week. Even lean bulking after a loooong time (like 9-10 months) will result in a little bit of fat. If you workout at least 3x a week. But fats are very important and eating low-fat isn't good for hormone levels and health in a long Thought it’d be a good idea to start a chat on what your maintenance or lean bulking calories are for your height, weight and workout routine. This is the correct lean bulk answer. I use them interchangeably. Ive seen it first hand & its fucking sad. (5. So if you want to transition to a lean bulk, build muscle, and keep body fat in check, read on. Lots of vegetables, moderate fat, and lower carbs/sugar. A 250 calorie surplus would ensure muscle growth without too much fat gain, but fat gain is pretty much inevitable, so you should prepare yourself for that. 6'3 170lb, 32yo. Internet Culture (Viral) Amazing 42M, 1. Look through the r/fitness Physique Friday posts for people of similar height to get a better feel for what you need to target. This would make you 13. The purpose of my original post was to clarify a specific confusion that I noticed from the lean bulking method and to gain an understanding from the lean bulking sub as this would be the best place to gain insight on lean bulking. Too much protein, too little carbs, and a bit too much fats maybe. For example, maybe you bulk for 4 months and gain 8 lbs (50/50 fat/muscle). I’m bulking right now- lean bulk, only do 300 calories above maintenance (should gain . Lean bulking, leangains, keto, or standard calorie calculator. On my last bulk while I did gain muscle I have gained waaay too much fat. I have sunken cheeks and a solid, not ripped six pack. 8g/lb would be closed to 1g/lb lean mass Reply reply More replies More replies. Log In / Sign Up; Advertise on Reddit; Shop Collectible Avatars it is hard to do a reasonably lean bulk as Cardio burns fat. Came here looking for this. But I also feel tired all the time. Keep fat intake relatively low, protein high. Test, tren, mast, EQ, NPP, anavar, winstrol, primo if you can afford it, same goes with gh. At 200 lbs that is 2lbs gained per month. You can eat as healthy as Adam and still gain massive amounts of fat if your surplus is too high. I have much more of a thin, athletic build. Even though we're doing a "lean bulk" some fat gain should still be expected. im currently eating in a 200-300cal surplus to get my 1kg a I frequently do "lean bulk" "recomp" whatever you want to call it and it is possible for folks at pretty much any level of training to gain some muscle while burning fat stores unless they are running real low bodyfat. If you are a former skeleton then just revel in being the largest human you’ve ever been for now. Eating at a deficit won't hinder your growth, but I would question whether a cut would be a good idea at 132lbs. Yo, I’m currently bulking and currently at 10% body fat (pics on my profile). I'm a male at about 5'8 (or 172cm) and about 123lb (or 56kg) and have only recently been hitting the gym at least 4-5 times a week (2 of which spent walking on an inclined treadmill for 45mins, and the rest on weight training). When bulking naturally it is very hard to estimate what a small surplus would be. Would doing cardio kill my muscle gains or burn fat? I was hoping to lean bulk (i. Or check it out in the app stores If you have been training below 2 years you can build muscle without gaining fat with lean bulk. I started at 252 and couldn’t even bench 135. Cardio (sustained for 30+mins) also burns lean tissue. I know the recommended amount of protein is . Which is great. Always been a massive weak point, and looks worse now with the extra size elsewhere. The result you want if you seek a lean bulk is a gain of about 0,5 - 1kg (1-2lbs) per month. Been going for 4 months now and weight is still on Been seeing a lot of attention surrounding "maingaining" as opposed to your more popular lean bulk or traditional bulk/dirty bulks. Depending on where you start, you can easily put on 20-24 lbs of lean mass in a year. Just eat a bit more to gain mass but not too much so you don't get fat. 9-12 lbs of muscle is AMAZING! you should be proud! but also understand that it's completely natural to fluff up when bulking. I also made the best size gains during those three months (duh). The catch is that the less BF you carry, the less you can pull from to make up for a This idea of lean bulking seems to be peddled by people that are shit scared of gaining fat, (like fat isn't the easiest thing to lose) and don't realize they're shooting their own muscle and strength development in the foot in the process. last year did a 4kg a month bulk and gained ~12kg. More importantly, I’ll guide you through 6 simple steps to help start your lean bulk in the right way. 9′ height) with 20 to 21% body fat. if you are in your first few months then you can recomp and make some amazing gains and get leaner or if you are feeling self conscious cut and still make some gains. In the first year of training, a natural lifter can gain as much as 20 lbs. 200 calories could be a fat scoop of peanut butter on top of what you need to maintain your weight. Then lean bulk. It’s crazy how much easier on the joints losing 10-20 lbs can be IME That nagging voice of "you're just getting fat" really haunted me. Keep grinding, you will thank yourself for it later. I have previously done six months of fitness training, mostly endurance based (circut training and whatnot) so my cardio is pretty good. 12 oz lean meat (chicken breast, turkey breast, buffalo, venison, lean beef) 2 plain baked potatoes 8 oz fibrous vegetables Meal #3 1 cup almonds Better to make the most of it and sort Get the Reddit app Scan this QR code to download the app now. Really easy to get carbs/protein (chicken, rice, veggies). We hear the term “lean bulk”. In any traditional sense of lean bulk nutrition I would consider the fats as a maximum but my problem is that as my daily caloric goals raises and fats hardly move, that gets harder and harder to accomplish. 5 miles of treadmill after workouts as cooldown, and soccer 3 days a week. ur not gonna build 4kg of muscle a month, believe me. I’m trying to lean bulk and was wondering how many grams of fat is alright to consume? I’m eating just over 3,000 calories per day and around 150g of protein. Matthews, Michael (2014-01-05). After that bulk, I've been eating at If you want to look more fit I would suggest cutting first and then one you reach a good body fat percentage start bulking up. You just try to eat a lot with a lot of protein. And I don’t even bulk crazily, I get to around 20-23% body fat at most But when I cut to 15-18% bf, not a day goes by that I don’t get harassed at the gym. I am around a 15-16% body fat percentage. Instead eat a 500 calorie surplus everyday with a good diet and then cut. Also, when you do bulk, it is my humble opinion that one should stay away from "lean bulking". This can vary depending on how fat the bird is and how much fat you trim off, but it's generally around there. If you’re under 36 inches, you aren’t storing much visceral fat, so you don’t need to worry. Consuming at least 0. Please help I was bulking from 58kg (skinny fat with not much muscles) to now 68kg amd somehow I put om very minimal belly fat everywhere in my body. brlieve me, aim for 1-1. It's worse at building muscle than a lean bulk because there's not an excess of calories. You use a mini-cut to drop excess fat you’ve accumulated, to reduce your TDEE, regain an appetite, and most importantly to gain additional time to bulk. Bulk slowly, aim to gain a half pound a Stats: 21 years old, 5'11", 204lbs (92. Don't think I had much, if any fat gain though. For the first two months, I followed a program from a book (YAYOG), then switched to the Recommended Routine from r/bodyweightfitness. Right now my macros are 93 fat, 315 carb, and 175 protein. It will come right off when you go to cut. I'm definitely still skinny. nlm. Also i would prefer noodles over rice etc. Unless it's an overweight person trying to lose years of fat something is not right if you need to cut longer than 6 The bulking, cutting, lean bulking thing is retarded, etc. This would make you 150 lbs and 13. Lean bulk is eating on a slight surplus with careful tracking. As a female, I don’t get many comments on my physique when I’m bulking. Or check it out in the app stores &nbsp; &nbsp; TOPICS. I recomped from October to mid-march staying at around 14-15% bf and am now in the process of cutting. On a standard cut (0. I’ve been lean bulking for a few months now and I’m eating 3400 calories (around 200-250cals over maintenance) but the last two weeks my weight has if you're on a pig bulk where you just eat ton of stuff with no cap go for it. There is are so many home weight training ideas you can do at home with some inexpensive hand and leg weights. The general consensus is a 1:1 muscle-to-fat ratio on a clean, 1lb per week bulk. I'm 5'10". Am I gaining weight? Yes, lean bulk. 8-1. If you wanna use junk food to pack on fat, go with high carb snacks. Consuming more beyond this point I see most people who try to lean bulk in this calorie range opt for closer to 60-70g of fat per day, I've also read about Greg Nuckols' anecdote on higher levels of fat intake on a bulk being If you bulk to 25%, you're gonna be fat and look very fat because of you're height. If you like milk Started my first real bulk about 2 months ago, and have put on approx 15-18 lbs, sitting at ~200 now. A mini-cut should be used in the middle of a prolonged bulking phase. Unlike traditional bulking diets, you don’t have to force feed yourself, nor will you gain excess body fat. It's weird. I want to do lean bulking. Your overall health will be so much better The difference between a lean bulk and dirty bulk is that on a dirty bulk you don't really track your calories/macros all that much. I’ll use the TDEE spreadsheet floating around reddit to “back into” maintenance numbers by tracking calories and weight over time. If you're interested, my macros were: W:227P/53F/428C R: 211P To me a lean bulk vs. There is no universal standard of weight besides being clinically underweight or overweight (obese). 122-123). nih. I used to think the difference between lean bulking and dirty bulking was that dirty bulking was just McDonald’s but dirty bulking just means that you’re eating 120 votes, 103 comments. Do the long, steady, accurate, lean-bulk approach. Lean bulking and clean bulking are often confused. It's worse at cutting fat than a cut because the calorie deficit isn't large enough to produce significant fat loss. In practice if your diet is good it's not usually necessary. Usually people who don't have a problem putting on fat do controlled bulk and cut phases because you just get mad if you're lean bulking, training like crazy, and Get the Reddit app Scan this QR code to download the app now (500 surplus and deficit) faster approach to gain most muscle mass or lean bulking (+250,+300 surplus and deficit) Share Sort by: loss tends to occur much faster than natural muscle gain. 13 votes, 29 comments. And losing 1 pound of fat is a lot quicker then gaining 1 pound of muscle anyway. A bulk might be risky health wise at your size. That's why a lot of people prefer 250 over. I've been working out in total for 4-5 years, but never ate enough and my body never changed. if you're in the first couple years of training maybe 1-2lbs a month, if you're later in your training maybe 1/2 or less of that. Bulking doesn't mean working out a lot and eating pizza all day long. Weights burn 95% fat. Actually there's no scientific evidence that you must gain fat to gain muscle, it's not like other things when there are studies and lab investigations. Bodybuilders go on stage with like 3% body fat, so I don't know WTF people think they are talking about when they dismiss bulk/cut for it 'adding too much fat'. 5 BMI) you probably should eat at maintenance and recomp fat to muscle. If your maintenance is 2300, you bulk at 2500 calories, that isn't a big difference. Get app Get the Reddit app Log In Log in to Reddit. 2 grams per lean body mass? If you weigh 200 and are carrying 30-40 pounds of fat, do you need about 200 grams of protein or 170-180 grams? Those “natural ones” are likely on gear if they’re not gaining any fat at all after any sort of bulking. Right now my diet consists of a lot of stuff like lean ground beef and bison, cube steaks, Chicken breast, steamed broccoli, bananas, sweet potatoes, bagels, Greek A protein shake would put you exactly where you need to be. But how much is that? Don't know everyone has there own sweet spot. Still new lol Reply reply Senseics • Just do lean bulk and train hard and your going to gain muscle without gaining fat Reply reply I'm 190cm, 103kg and somewhere in the 28-30% body fat range. 2. If you find your gaining a little too much fat then bring in 2-3 cardio sessions a week at 20-30 minutes. And look, tons of guys around your age are like "I don't care about adding fat", but it is far far simpler to just lean bulk, stay looking a bit more defined while building muscle and getting stronger and do a pretty mild cut later if you want I've still been able to keep putting on lean muscle slowly but surely and am a bit leaner than I was a year ago. You shouldn’t gain too much fat by doing that. 0g protein and 2. The traditional thought was mostly carbs, very little fat and a lottle protein (too much protein overworks the kidneys). If youre cutting longer, a maintenance phase after 12 weeks for at least 6 weeks before going again. However, you should still do cardio. I'm 5'10 between 160-165 lean, and around 170 at my heaviest bodyweight. Try the free lean bulk macro calculator and get your plan! Lean Bulk Macros Calculator Determine Your Ideal Carb, Protein, and Fat Intake for Lean Muscle Gain By: Jeremy Fox, CNC, CPT - Updated: December 14, 2022 If you want to gain muscle without the excess fat, that's called Get the Reddit app Scan this QR code to download the app now. 3 or 4 eggs could you get there as well if you want to favor whole food sources Dirty bulking is amazing, but now I'm suffering to lose the fat I gained. To gain muscle you will probably have to add bodyweight. Gain muscle and minimize fat with personalized lean bulk macros. Happy. I think I'd be happy at For most people, bulking doesn't mean going from skinny to fat My bulk I'll gain maybe 10 pounds of fat and 10 pounds of muscle in 2-3 months, and it takes me around 3 weeks to cut it back down. <500 calorie surplus is a lean bulk, >500 calorie surplus is a dirty bulk. Do I eat a lot? Yes, a ton. The confusion I was experiencing was influencing my decision whether to go with a dirty bulk or a lean bulk. The only thing that ever changes is carbs and maybe some fats when I don't want to sacrifice too many carbs when cutting. Started at 15", ended at 15. I think +3 a year is plenty when you lean bulk your way to overweight BMI @10% fat. 9. My plan was to start bulking at that point, but I just couldn't handle it mentally (I went from 300 lbs down to 165, and the fear of getting fat again was too much). If you’re gaining more than . Lean bulking for 1 year, wondering if fat amount is too high and what I can do about it I've been working out seriously for exactly one year. If you had low muscle and high bodyfat you could grow muscle while in calorie deficit (cutting), or while eating maintenance (recomp). Right now I'm bulking at 3300 calories per day. 5% to 1% body weight loss a week) a lean This is my first bulk tracking macros and I'm finding the calories hard to hit, especially the carbs. Eating approx 3800-4200 kcal depending on the day, at a 35/50/15 P/C/F split. If you don't want to look fat, bulk to 20% and cut down to 10%. And it might be unnecessary to Wanted to just open a discussion. It would only take around 10 to replace that 600 calories. If I get down to 15% body fat then I will weigh 65 Kgs (or Greg Doucette brainwashed so many kids with this main gaining bs, & theres so many kids out there who will do it, waste so much time, gain absolutely no muscle & look the exactly the same a year into lifting. The "lean" ground turkey or regular ground turkey can be worse than ground beef (depending on the % of fat you choose). As I was rather skinny than fat (quite skinny arms, but my belly sticking out a lot when relaxed), I followed the general recommendation to Gain muscle and minimize fat with personalized lean bulk macros. This sounds slow but anything more will lead to larger rates of fat gain. 3% body fat. How much of a caloric surplus for a lean bulk? I always do 10% over TDEE when I bulk and maintain 0. If you’re looking to decrease fat during the bulk I would also increase intensity during your training( reduce times in between sets 5-20 seconds). If you still find that you're gaining too much fat, you could try even less than that, but that's probably unlikely. If you’re over 40 Figure that a fattier cut like the thigh has about 7. If you don't track kcal/macros, try it, Myfitnesspal is 5 Keep eating correctly for starters. But I never quite understood how much fat a bulk entails. For a lean bulk to be possible, you have to start out lean (obviously). Looks like 20%+ body fat. Aim for 0. Some are kind, genuine compliments, but most comments I get are sexual and from men Reduce your caloric surplus by 100, test after 1-2 weeks if your lifts are still progressing, rinse, repeat until you find your maintenance, and try maintenance +10%. Oddly enough, fat you eat doesn't get stored as fat on your body very efficiently, but carbs you eat in excess of your caloric output do. 5’9. Also I don’t think a lot of people here know true 10%-12% looks like. Providing you avoid dirty lean bulking (see question #10) and don’t have too many cheat meals, lean bulking should enhance your health as well improve your appearance. A good bulk will result in lean (or at least leaner gains) if you hit your Get the Reddit app Scan this QR code to download the app now. I hate to break it to you but I highly doubt you gained 5lbs of lean mass in 3 months it was probably like 1-2lbs and some fat and water You most people would be lucky to add 5-10lbs of muscle in a year The problem is most people confuse lean mass with muscle + fat+ water+ blood volume Don’t trust scales they don’t work for bodyfat IMO it's all about how you can handle the extra fat. I am currently at 20% body fat. 5-1lb I keep my body fat below 20-21% when I bulk (I normally sit at 17-18%). 2 grams per pound of body weight. 3g per lb should be enough to keep your hormonal and health metrics in check. If you want to burn fat and retain as much muscle as possible consider circuit training combined with a keto a diet. A cut after my normal bulk cycle would take 8-10 weeks but I think I can get sub 10%bf in 4-5 now. I feel like people have this idea that bulking means getting enormous over the winter like a fucking grizzly bear. Not much more but atleast slightly leaner, which is a win while putting on weight IMO. 5g fat for every oz of cooked meat, boneless and skinless. So as close to zero as possible for fats (normally 20-30g), and about 350-450g carbs. If you are new to bulking season, you might think that all you really need to do is indulge in all How much fat can you lose per week on clen whilst still retaining maximum lean muscle mass? I'm aware that around 2 pounds per week is optimal when not using supposed anti-catablic agents like clen but I haven't had much success finding any answers on google or forums. You NEED to bulk if you want to see any significant progress in the gym. ) , and fats (trans fat, saturated, monosaturated, etc. However I just feel like it my face however usually in the morning or when I'm hungry it's not as bloated so I'm not sure if it's fat or just water weight. I also think that a lean body is more attractive, so I prefer to stay that way year round. I agree with Candito that traditional bulking and cutting makes sense for trainees who are advanced and lean, or if you're just trying to gain as much muscle as quickly as possible and damn everything else, but not a lot of For context, currently with food logged for dinner later today I have 636 calories remaining, 0 protein, 18 fat, and 110 carbs. a dirty bulk has to do with how much of a caloric surplus you are in. (And I wouldn’t recommend dirty bulk in general for health purposes and you’ll gain too much fat to out weight muscle benefits) I don't have much muscle at all. Just because you want to gain weight and muscle doesn't mean you have to eat everything in sight. Or check it out in the app stores gun to my head to be "optimal" you'd either cut to get lean and do a long bulk, or bulk and then cut later. 0. If you want to bulk eat over maintenance (500 calorie surplus) and increase weight on lifts. 8 - 1kg per week is far too much. However, a certain amount of fat is necessary for optimal hormone production. You may still feel "hunger" after eating all 2500 calories for the day. Fats are tough when trying to stay lean because fatty foods have high calories. I'm your same weight and height and I eat over 3. however if youve been lifting for like a year+ then you should deffinetely cut down some bodyfat to at least be in a healthier bodyfat % range (10-20%) or do a proper long cut to Hahah gorilla proportions are cool. sncezpg tdnuja inbjou qundjvf udvfg rfvzmq webi ivz mfsrp epjhejosw