Lean bulking is the more efficient way to build muscle mass without gaining fat. It may take a little longer but it avoids the unhealthy, aggressive bulking and cutting cycles of “dirty bulking.”
The following are hacks that aid in a lean bulk:
1. Eat in a Calorie Surplus But Avoid Excess Fat
When your caloric surplus is too high and contains too much fats and carbohydrates then you would gain body fat. To maintain a lean bulk, you’ll need to eat a calorie surplus that consists of higher protein and whole grains with minimal fats. Aim for 20% of your intake coming from good fats.
2. Add Nuts and Nut Butters To Your Diet
Nuts are a great caloric-dense food that is also full of protein. Adding nut butter to your usual snacks can add up your protein and calories. For instance, you can have peanut butter on a sliced apple, peanut butter on toast or cashew butter on a bagel. Moreover, nuts are an unbeatable way to add on calories while bulking without having to indulge in a big meal.
3. Consume Protein With Every Meal
Protein is the main nutrient for building muscle mass and helps in muscle build-up and recovery. Therefore, add protein sources with every meal and aim for 1.5 to 2 grams per kilogram of body weight.
4. Smart Carb Timing To Maximise Your Workouts
The more effective the workout the better your muscle growth. Pre-workout, opt for vegetables and starchy carbs that offer a slow release of energy. However, post-workout, aim to consume higher glycaemic index carbohydrates to restore your glycogen loss.
5. Get Plenty Of Rest
Resting is a major necessity for muscle growth. Overtraining causes catabolism which prevents muscle growth. Don’t be afraid to reduce the volume of your workout. Training 3 to 4 times per week is enough for muscle growth alongside eating well and performing compound lifts.
Lastly, keep your expectations reasonable and aim to gain mass without accumulating fat. Moreover, keep in mind that lean bulk is tougher than fat build-up but ultimately yields better results.
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