STAY LEAN & BUILD MUSCLE - LEAN BULKING GUIDE (not patched)

Summary

In this video, the creator discusses their approach to bulking and staying lean year-round. They explain how to maintain a lean physique while gaining muscle, emphasizing starting with a low body fat percentage for an effective bulk. The video covers the importance of clean eating, tracking progress through lifts rather than just weight, and training with intensity. The creator also debunks myths about body types like ectomorph and endomorph, focusing on individual metabolism and body fat. The conclusion suggests that with the right approach, it’s possible to stay lean while bulking and achieve a balance between muscle gain and fat control.

Takeaways

• 😀 Start bulking at 8-10% body fat to maintain visible abs by the end of your bulk. This allows for a lean appearance at around 15% body fat.
• 😀 For a lean bulk, aim for a slight calorie surplus of around 200 calories, increasing to 500 or more if necessary to continue gaining muscle.
• 😀 Focus on eating clean, whole foods like fruits, vegetables, meat, eggs, oats, and potatoes, avoiding processed foods.
• 😀 A common protein intake recommendation is 1 to 1.2 grams per pound of body weight, but the average person may only need around 0.8-1g.
• 😀 Keep your bulking cycles between 12-16 weeks, and cutting cycles between 6-8 weeks to avoid gaining excessive fat.
• 😀 Track muscle gains, not just weight. If your lifts are increasing, it means you're gaining muscle, not just water or fat.
• 😀 If you're struggling to gain weight, focus on increasing your calorie intake with liquid calories (like shakes) instead of supplements.
• 😀 Progressive overload is key in training, meaning you should be lifting heavier or doing more reps over time.
• 😀 Train with high intensity and low volume. Aim for lower reps and heavier weights to promote muscle growth.
• 😀 Ectomorph and endomorph labels are misleading; body type doesn't determine your ability to bulk. It's about body fat and metabolism.
• 😀 Staying lean year-round is possible with the right approach to bulking, cutting, and calorie management. You can maintain a good body fat percentage while gaining muscle.

Q & A

What is the best body fat percentage to start bulking if you want to stay lean throughout?

The ideal body fat percentage to start bulking if you want to stay lean is around 8-10%. This allows you to bulk and still maintain visible abs and good muscle definition by the end of your bulk.

How much weight should you aim to gain during a lean bulk?

During a lean bulk, you should aim for a slight calorie surplus, starting at around 200 calories and increasing up to 500 or more if necessary. However, it's important not to go overboard as excess calories can lead to fat gain instead of muscle growth.

Why is it important to focus on strength gains rather than weight on the scale during a bulk?

Focusing on strength gains is crucial because it directly indicates muscle growth. The scale may fluctuate due to water retention or fat, so tracking strength progression is a more accurate measure of muscle development.

What foods should be prioritized during a lean bulk?

During a lean bulk, focus on clean, whole foods such as fruits, vegetables, lean meats, eggs, oats, and potatoes. Avoid processed foods to ensure that the calories consumed are nutrient-dense and support muscle growth.

How long should bulking and cutting cycles typically last?

Bulking cycles should typically last 12 to 16 weeks, while cutting cycles should be around 6 to 8 weeks. This balance prevents excessive fat gain during the bulk and muscle loss during the cut.

What is the recommended protein intake during a bulk?

It is recommended to consume around 1 to 1.2 grams of protein per pound of body weight. This ensures sufficient protein for muscle growth, although some may only need 0.8 to 1 gram per pound.

What role does training intensity play in bulking?

Training intensity is vital for muscle growth during a bulk. Lifting heavy weights with low reps and ensuring each set challenges you is essential for stimulating muscle growth. If you're able to talk during your set, the intensity isn't high enough.

How do carbs and fats factor into a bulking diet?

While protein is the most important macronutrient during a bulk, the ratio of carbs and fats can vary. A higher carb intake (around 400 grams) is preferred for energy and muscle growth, while fats should be moderate, around 60-80 grams.

What is the difference between an ectomorph and an endomorph in terms of bulking?

The idea of being an ectomorph or endomorph is often misunderstood. Ectomorphs are typically thought to be hard gainers with high metabolism, but it's more likely that they're just starting at a low body fat, which boosts metabolism. Endomorphs, on the other hand, may struggle with fat gain due to a slower metabolism and higher appetite, but this is not a genetic predisposition.

Can you stay lean year-round while bulking?

Yes, with proper planning, you can stay lean year-round while bulking. By following a clean diet, focusing on strength progression, and keeping your bulking cycles short, you can achieve muscle growth without gaining excessive fat.