The type of food that most people would associate with dieting. So where do we start? Well, first of all, we got to pick our goal.
I know a lot of people are telling you that you can build muscle and burn fat at the exact same time
and even though this sounds very appealing its simply not true if you’ve already gone through that beginner stage of lifting weights.
After what we call the Neubie gains phase…after that passes you’re going to have to pick a goal and actually stick to it.
When we do a lean bulk our main goal has to be to bulk, the goal is to put on muscle and the secondary goal is to limit the amount of fat that you gain throughout that whole process.
This is kind of comparable to having the main goal of cutting while trying to minimize muscle loss as much as possible during your cut.
It’s very important to set our primary goal and think of it in this way because when you’re bulking you will always put on at least a little bit of body fat
I don’t care what anyone else is telling you a proper bulk requires a calorie Surplus and a calorie Surplus will make you gain some body fat.
The point is to minimize the amount of fat gained. That is what I would define as a successful lean bulk.
To find out exactly how many calories you can use my free macro calculator on gravity transformation.com. or an even easier way to do it would be to multiply your weight by 15.
If your goal is just to bulk and you don’t really care about gaining fat then you can multiply your weight by 18.
You would also be better off multiplying your weight by 18 if you’re a hardgainer. But multiplying by 15 is a really great starting point for a lean bulk for most people.
Whether you simply multiply your weight by 15 or use let’s say the most Advanced calorie calculator in the whole world the number you get is still not going to be 100% accurate this is merely a starting point.
Use my Free Diet & Workout Planner Tool to get the perfect program designed for your body and goal
My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first of 3 transformation studios in 2011. I love to share my knowledge through personal training, my online courses, and youtube channel now with over 3,000,000 subscribers! I can happily say that we've helped over 15,000 people get in great shape over the years. I'm always here for my customers so if you need help don't hesitate to send your questions to firstname.lastname@example.org