In simple terms, a lean bulk means gaining muscle without excessive fat gain. It’s about creating a condition where you build muscle while keeping fat gain minimal. To achieve this, follow these 4 steps only.
First, create a calorie surplus. The amount of surplus will determine how much fat you gain along with muscle. To keep the fat gain minimal, aim for a small surplus of 200-300 calories or stay within 10-15% above maintenance.
Make your own diet plan using this video
https://youtu.be/Hpm3tLbxnXE
Second, consume 1.5-2g of protein per kg of body weight. Save a copy of this protein sources & cost sheet, choose your protein sources and start including them in your diet.
https://docs.google.com/spreadsheets/d/10XZbicpkw-o6iKzceXhdpMMFA3hfDKFBPxBzJTqizEY/edit#gid=983591962
Third, focus on resistance or weight training. This will provide necessary stimulus to build muscle by creating tears in muscle fibers. For optimal training, train each muscle group twice a week with around 15-20 sets per muscle group per week, pushing to failure.
And finally, track your progress weekly by measuring inches and taking photos. Also, monitor your lifts at the gym indicating strength gains.
Apart from this, all you need is water, rest, and patience.
Who can lean bulk?
Now, even in a lean bulk, some amount of body fat will also be gained along with muscle. Therefore, for individuals with higher body fat percentages or visible fat, 20% or more body fat for men & 30% or more for women, a better approach is to start with a cut, which means reducing body fat first because assuming you start a higher body fat for a lean bulk, you will end up with even higher body fat level which might not be aesthetically pleasing and desirable.
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Therefore, lean bulk is ideal for those who are skinny or have minimal visible fat, with body fat around 8-10% for males and approximately 20% for females. Some training experience will help for starting lean bulk and gradually increase your calories slightly above maintenance and continue with lean bulking while tracking your progress.
The bottom line is that a lean bulk will teach you discipline to pick the right foods and a better lifestyle consistently for a long time which will not only enhance your aesthetics but also benefit various aspects of your life.
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