Lean Bulking Plan | Build Muscle While Staying Lean

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You’ve been working hard to get lean and have succeeded in your efforts. But now that it’s time to focus on gaining more muscle by transitioning into a bulk, you are concerned about gaining too much fat. If this is the situation you are in currently, let me inform you about a concept known as “Lean Bulking”. In this video, I will go into how you can utilize a lean bulk phase to support muscle growth without gaining much fat. But first, let’s look into what a lean bulk actually is and why it’s worth considering.

The whole idea behind a bulking phase is that you consume more calories so that your body has the required energy to support muscle growth. But it is important to emphasize that eating more only works up to a certain point. Muscle growth is a slow process. Because of this, it makes sense to take on a slow bulk approach and maintain a small calorie surplus. A good lean bulk calorie surplus is usually around 200-300 calories per day. This means eating 200-300 calorie above your maintenance calories. In the video, I show you how to calculate bulking calories

There is research to support the effectiveness of lean bulking. In one study, the group that maintained a small calorie surplus gained the same amount of muscle as a group with a large calorie surplus, but then without all the excessive fat gain. So keep your bulking calories conservative if you want to stay lean while bulking

Next, bulking macros are also worth considering. During your bulk, consuming ample amounts of protein, fats, and carbs is key. In the video, I show you how to calculate bulking macros. I do not recommend keto bulking since there is research to suggest this is less effective than bulks that include carbohydrates.

When it comes to training during a bulk, not much has to change. The only thing I'd say is different is that you need less cardio (if you were doing more cardio to lose fat) and you may be able to handle greater training volumes since you're eating more. Regarding bulk cut ratio, I'd maintain the ratio of 3 months of bulking and 1 month of cutting. This ensures you have a long enough lean bulk duration to reap the full benefits.

Throughout the video, I reference several scientific studies:
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.ncbi.nlm.nih.gov/pubmed/1...
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.ncbi.nlm.nih.gov/pubmed/2...

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Music by Ryan Little - Talk To Me - https://thmatc.co/?l=4781F246