Many went to the gym and experimented bulking, whether through stuffing their face with chicken and rice or drinking mass gainer shakes. The problem starts when you build fats as well as muscle. This is known as “dirty bulking” and is not healthy. This vicious cycle of bulking and then cutting can be avoided by what is called “lean bulking”. Lean bulking is more efficient to build muscle mass without gaining fat although it takes time.
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 percent 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 on 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 source with every meal and aim for 1.5 to 2 gram per kilogram of body weight.
4. Smart Carb Timing To Maximize Your Workouts
The more effective the workout the better your muscle growth. Pre Workout opt for vegetables and starchy carbs that offer 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.