Building muscle is always associated with fat gains. You were told that it is not possible to pack on muscle mass and gain no weight at all. And this is absolutely true. Whether you like it or not, you have to be ready for an increase in fat level. What have to interest you is in how degree this happens and how to keep it as lower as possible? At the end of this post, you will find out how to bulk form a lean base without ever getting fat.
“Dirty bulking” is not the recommended way to follow. Body weight will indeed go up, but the bad news is that a big part of it will be nothing than fat. More than this, every dirty bulking cycle has to be followed by a cutting stage to melt away extra fat. Why would you want to go throughout it when you can manage to bulk and stay lean simultaneously? In order to do so, the following aspects have to be taken into consideration:
The 15% body level is considered fit and lean. If you plan to get bigger, this is the point you have to start from. Having weight problem before beginning bulking is gonna prevent you to build lean muscle mass. Contrary to your expectations to burn fat due to exercising and dieting, fat deposits will cause the body to store more fat instead of melting it away.
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A lean body has a fast metabolism which burns fat effectively and is more prone to build muscle rather than storing keep it on as fats.
Protein is good for muscle mass, we all know it. But better than it when bulking for the lean body can be carbs. Understand me correctly: protein indeed causes the growth of muscle tissue, but it in this case carbs are more efficient. This is a call to ignore protein foods at all, just to make carbs a priority.
Just eating carbs at any time of the day would not be enough for lean gains; timing is a huge factor. First of all, calculate the number of carbs you need to fuel your workout and promote muscle growth and then divide it into two meals. Eat half of it before your workout while the rest of it will be served after a post-workout meal. Why is so important to split carbs intake into pre and post workout portions? It’s all about manipulating insulin level, the lower it is the less fat will be stored and carbs help with this.
Check our post "What to eat to rapidly burn fat and get lean" to find out foods that speed up the fat burning process.
We are all different. There is not a general blanket of macronutrients required for building lean muscle mass. It should be individualized based on personal needs, since you may need more calories than the person who trains next to you.
But I truly believe that getting big while keeping the fat to a minimal level is not possible when you allow yourself to eat everything under your hands. Note down your daily calorie intake and focus on healthy products.
When bulking a surplus calorie intake is needed. What has to worry you is where the surplus comes from: make sure these are quality foods, full of nutrients and not junk foods.
Must Read: How Many Calories A Day To Eat To Build Muscle?
Don’t set idealistic goals since you will fall to achieve them. Hoping that you will get bigger without adding any fat at all is one of the biggest disservices you can do yourself. Let numbers guide throughout the entire process of getting big. For a free of drug bodybuilder adding 2-3 pounds of lean muscle mass monthly is normal. More than this is fat.
Without a proper workout routine, you are more likely to gain fat faster than you imagine. Along with increasing the muscle size, body strength indicator has to go high too. A thin inconsistency between these two parameters talks you got fatter but not real big as you wanted.
Must Read: Weight Training According To Your Body Type
Start bulking from being lean and set for slow but steady gains in muscle mass. Look out what you eat and make sure you follow a training program that supports your diet. Train hard and be consistent and gains will come!
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