Are you looking to lean-bulk? Then you're in the right place. Lean bulking is a terrific way to achieve your fitness goals by adding muscle mass while keeping your body fat relatively low. The challenge with lean bulking is that it requires careful planning and dedication to achieve your desired results. It is important to understand the underlying principles of lean bulking to truly make the most of your efforts.
Getting the Basics Right
The basic principles of lean bulking are simple to understand but not as easy to employ consistently... Overall, it involves eating a calorie surplus (energy intake [see more on calorific balances in our article 'How to Save your Muscle whilst Cutting'] while also maintaining a steady rate of exercise (energy output). This will encourage muscle tissue gain without adding too much fat along side. To do this effectively, you should aim to ensure that your calorie surplus is no more than 10% of your total daily calorie intake. In addition to this, you should try to get plenty of protein, carbohydrates and healthy fats in your diet. Protein is essential for building muscle; carbohydrates provide energy for your workouts and healthy fats help to promote overall health (including pivotal heart health).
Energy Balance (Source: Digital Barbell)
Nutrition - Energy Intake
First, it is important to have a good nutrition plan. Eating the right foods in the right amounts is key when it comes to lean bulking. In principle, you need to eat enough calories to support muscle growth, but not too many that you gain fat. In addition to this, eating plenty of protein is essential for building muscle, so make sure you are getting adequate amounts of protein each day (1g of protein per Lb of body weight). Also, whole foods such as fruits, vegetables, and healthy fats are not to be forgotten about, eating these will help you stay full and provide your body with the nutrients it needs to adequately operate.
Exercise - Energy Output
Second, it is important to have a good exercise plan. When it comes to preparing a nutrition/exercise plan, you can rely on accredited Tailor Wheyed athletes to help you, or if you'd prefer, you can establish a plan yourself. If you're creating an exercise plan for yourself, a combination of resistance training and cardiovascular exercise is an ideal split to assist with a lean-bulk. Resistance training helps build muscle and improve strength, while cardiovascular exercise helps burn calories and increase endurance. The long-term aim should be to comfortably exercise four to five days a week, alternating between resistance training and cardio.
The importance of Rest
Third, it is important to get adequate rest and recovery. The body needs rest to repair and rebuild muscle tissue. Aim to get seven to eight hours of sleep each night and take a day or two off from exercise each week. Additionally, you can try active recovery activities such as yoga or foam rolling to help keep your muscles loose and prevent injury.
The importance of Discipline
Finally, it is important to be disciplined, consistent and patient. Lean bulking takes a lot of time and effort. Do not expect to build a ton of muscle overnight. With dedication and patience, you can achieve your lean bulking goals.
Lean bulking is most peoples dream way to build muscle and add definition to their body without gaining too much fat. You can absolutely achieve your lean bulking goals, just remember the basics; a good nutrition plan, exercise plan, and adequate rest and recovery. Be patient and consistent with your efforts and you will be on your way to lean bulking success!
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By: Tegan Wright | Copy Writer