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Muscle-Building Workout and Diet


If you ever decided to look up how to build
muscle on the internet, there’s no doubt that you’ve bumped into the concept of bulking. In short, bulking is a strategy of eating
more calories than you would normally expend, aka a calorie surplus. The goal is, paired with some solid weight
training, the additional food will “feed” the muscles so you can pack on some serious
gains. If you’ve dug a bit further in your research,
which might be the reason you’re watching this video now, then you’ve likely ran into
the more descriptive term, LEAN bulking. In this video, we’re gonna jump into describing
what lean bulking is and how to do it. Let’s get to it:
As mentioned, the idea of bulking itself is to consume more calories than you burn to
provide sufficient nutrients for building muscle. However, just telling people to “bulk”
isn’t really enough information. In fact, it might lead to the problem of unfettered
bulking, where the only rule is to just to eat more. This lack of accounting for the total amount
of food you eat might very well lead to excessive eating. Excessive enough where the food doesn’t
translate to more muscle built, but rather, more fat stored. We see this problem in studies like the 2012
study by Garthe et al. Elite athletes that were given a heavy caloric
surplus did put on muscle mass, but not statistically significantly more than elite athletes that
ate 550 calories fewer. Worse yet, they ended up putting on more weight
in fat. A solution to problems like this might be
lean bulking. Lean bulking, as the name might suggest, is
the attempt to stay lean during a bulk. Gain muscle without gaining too much fat. In order to do so, the amount of calories
you consume should NOT OVERLY exceed the amount you burn. Provide the body just enough nutrients to
build muscle and not store fat. Now the disadvantage of this is the need for
accountability and staying on top of calculating and tracking your food intake. This might deter some since bulking is generally
viewed as a time to eat freely compared to a cut where there are heavy restrictions. Lean bulking is still much less restrictive
than cutting, but still require some degree of limitation. And in terms of fat gain, it still will happen. Fat gain is nearly inevitable in any type
of long-term bulking endeavor. It’s just that lean bulking will mitigate
fat as much as possible. This is an especially crucial point the more
fit you are since you’re much closer to your muscle building potential, thus incur
less absolute muscle gains which leaves you more susceptible to fat storage. In this case, something like body recomposition
might be a better approach than lean bulking, which we will discuss another time. Now, I do want to point out that we don’t
know the exact calorie number to sustain a lean bulk. The previous study showed excessive fat gain
can occurred at a 600-calorie surplus. However, subjects were elite athletes prone
to greater fat gains and less muscle growth. It might be that less trained individuals
can get away with more. The main takeaway is that since we don’t
know the exact calorie approach, we must adjust calorie intake on an individual basis. But I don’t want to leave you empty-handed
and guessing everything on your own. Here’s some best practice points:
A good starting point for a lean bulk is to maintain a 300 to 500 calorie surplus. This should cover most people’s bases, but
make sure to continuously adjust your calorie intake based on your ongoing results. More if you’re not putting on much muscle
or less if you’re gaining too much fat. Now all of this is under the assumption that
you’re resistance training. Make sure you get a decent program that fits
your schedule and targets each muscle group at least 2 times a week. It’s also best to get most of your food
from healthy whole foods, especially if overeating is an issue. Also, make sure that you’re getting enough
protein. Studies do show that a bulk low in protein
is much more susceptible to storing fat than a high protein diet. I generally recommend getting 1.6 grams per
kilogram of bodyweight with an upper limit of 2.3 grams. And after doing all of that, congrats, you’re
now lean bulking! Special shoutouts to the PicutreFit discord
community. And an especially special shoutout to Alarming
Animations for winning the “GET YOUR PROTEIN” drawing challenge we had in August with THIS
awesome awesome drawing! Thank you for participating and thank you
to the runner-ups for participating as well. If you wanna join in on future challenges
or just wanna get some free advice on your fitness goals, then please come checkout the
PictureFit discord community. Other than that, if you enjoyed this video,
don’t forget to give it a bulky thumbs up and share it with your lean loving friends. Subscribe if you want more bulky videos. As always, thank you for watching and GET
YOUR PROTEIN.

100 thoughts on “What is Lean Bulking? | Build Muscle Without Getting Fat

  1. I've recently been reading a book on longevity and this guy explains how a low protein diet is better to live longer and lower wright because of it's effects on insulin like growth factors and the genetic marker TOR-S6K. Thoughts?

  2. I did the same thing to pizza as the fit guy in the video. Dairy products or no bueno. Do a video on milk and cheese aka "cow puss" please?

  3. This channel is awsome!!!
    One of thouse things I was wondering about bulking is that kind of person who is
    getting fat until the point that is hard to turn it to cutting. I call it the eternal bulking.
    We shall looking for equilibrium : )

  4. IDK if you checked greg doucette channel. He always claims with a low (not severe) calorie deficit you keep building muscle. so it's a safe way keeping gaining muscle and not keeping gaining fat. But wonder how true is that muscle gain with calorie deficit.

  5. The flip side to gaining excess bodyfat is eating too little to grow. You don't get fat, you just waste your efforts. This is at least as common as dreamer bulks.

  6. Please share a legit home program here on yt. I need it. Thank you.
    I also have a slight lower back issue. Hope i get a response. Thank you.

  7. Hi! So I'm asking for any suggestions cause honestly I am in DESPERATE need in help :< I'm a 16 year old girl, weighing 56-57kg and i exercise 2x a week going to the gym 1h-1h30m per session doing strength training with a little bit of endurance and 10 mins of cardio. I did struggle with disordered eating in october 2017 – march 2018 where i consumed less than 1000 calories and just have horrible relationship with food. I lost 5kg during that period and in the span of 2018-2019 i gained it back. But the truth is, i didn't fully recover my mindset yet, i still have a bad relationship with my body (nil, i think with food is so much better). Through out the year I still eat 1350-1500 calories but I did gain back all my weight! Right now I really want to lose some fat but I don't know how! I've been tracking my macros and STICKING TO IT & being consistent for months and my calories were 1500-1600 but I don't lose weight.. I GAINED WEIGHT! and I know that weight doesn't define your progress but I don't only talk about my increasing weight but my measurements also increase and so does my body fat! I even lost muscle :< (idk if this will help but I do eat 120-125g of protein per day) I even feel more bloated when i wake up and 'puffier'.. I just am really lost idk what to do. So please someone, any suggestion would be highly appreciated.. i am just so lost in my body right now.

  8. Can you do a topic on sprinting = muscle growth? And its difference to other cardio exercises? Since I've heard it's ideal for muscle building while cutting and it's an underrated exercise for cardio without (or reducing risk of muscle loss but instead improve gains).

  9. Hey Guys!
    I have problem with protein powder! When i drink it i feel like i have to throw up. I thought i just dont like vanilla flavour so i bought chocolate powder. It even vorse. But first 2 months of trying powder was delicious now its tasteless awfull…hope someone can help me❤️

  10. Instead of taking in a calorie surplus, why not shift the calorie composition to more protein calories and fewer fat and carb calories?

  11. There was recently a review article (Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review
    ) Published stating that during an offseason, "A hyper-energetic diet (~10–20%) should be consumed with a target weight gain of ~0.25–0.5% of body weight/week for novice/intermediate bodybuilders. Advanced bodybuilders should be more conservative with the caloric surplus and weekly weight gain".

  12. HELP PLEASE! How much weight should I be aiming to gain per month, because I've been reading everywhere that you should not be gaining more than 2.5 pounds per month, and I gained 4.4 pounds this last month (I am a begginer) I don't know if l should cut my calories or is this just newbie gains, I dont want to gain fat But also I dont want to hinder my progress

  13. So I think a lot of people don’t like to hear it depends but in any weight relate topic. It depends definitely does apply! Mainly due to so many of use being so unique in comparison to one another. A lot of actors can play in factor. In this case for example I can be 5,5” and be extremely and start lean bulking and can eat more than someone who just started off and wants to lean bulk… due to 1 my body will naturally expend more energy and will retain less for fat! While on the other hand a 6,3” person can weigh the same as me but be moderate in terms of muscle percentage and would have to stay close to balanced macro intake. That’s just one small idea too

  14. I was wondring if its okay to use the same exercises for your upper and lower workout.
    If you train upper body 2x per week. Can you use the exact same exercises for both workouts or do i have to change it up?

  15. If you're a student and you have to take some extra rest days due to school. Considering the fact that these extra rest days vary from week to week in number, how do you adjust your total caloric intake for lean bulking?

  16. Isn't 1.6 g of protein too little? I've always been told that you should normally do 2/3. And I've always struggled to get all those proteins. Seeing the 1.6 does relieve me of some extra burdens

  17. You don't have to put on fat to build muscle, especially if you're newer to the gym. I've been training for 4 years and I have been roughly the same bodyfat percentage the entire time, what's the difference? I've put on 35lbs in that time.

  18. Im defs not a scientist.. but if u cut as much sugar out of ur food as possible u wont put much fat on. Fat free food is complete bullshit coz it packed with sugar n salt. U need fat carbs n all th good stuff. Just not sugar. Sugar puts on bad weight. U get rid of that and ur active doin weights n shit thats all u need. Oh plus sugar is a carcinogen. U will feel so much better without it.

  19. At what moment in your progression is it most appropriate to assume lean bulking though? Is it more effective at a particular body fat%? Is it more effective when based on feel or even where it falls in a particular progression? And what factor does environment play? Some people just can't maintain an effective change simply because they've achieved this awesome body, but they're stuck in the same environment, ya'know! That last one can wreak havoc on the diet!?!

  20. I just wanna say ur company gave me some of the finest quality tshirts ever! Huge props to you for providing your fans with high quality merch. Let's get you to 1 million subscribers!!!

  21. I do lean bulking, I use to do calisthenics. Ofc a circuit of 4-6 exercises and then you take a break and then repeat.
    I translated it over to weight lifting as in, bench press 6-8
    Cable flies 6-8, incline dumbell press 6-8, decline dumbell press 6-8 rest 3:00 just starting out, and this is still getting the endurance you need so it won’t just build mass but actually give you that lean muscle, but it will take a little longer than just if you do bench press and rest right after one set.
    And after you do that without rest with a 3 min break in between 3 times do a circuit of body weight that targets that muscle of 4-6 with no rest period.

    That is how you lean bulk

  22. I started eating more and I feel like I’m gaining more muscle but, I’m not counting calories. I eat at home, and once a month I eat out. I hardly eat any sugar and no soda. Im at X2 times a week

  23. if you are starting from skinny you can just measure your weight like twice a day and feeling your abs fat then adjusting accordingly

  24. Can’t we eat less calories but more protein intake building muscle by giving the main component whilst burning calories meaning burn fat

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