How to Bulk Up Without Getting Fat (Lean Mass Phase!)
How to Bulk Up without Getting Fat – Want to know how to bulk up without getting fat in the process? Follow what I’ve outlined in this video to maximize muscle growth while minimizing fat gain!
You see, over your lifting lifetime, you can expect to gain 40-50 pounds of total muscle mass. And according to author of The Protein Book, Lyle Mcdonald, we can expect to achieve half of that (20-25 lbs) growth in the first 12 months.
This is due to our bodies being hyper-responsive to the newly introduced stimulus during the beginning stages of our training.
Unfortunately, the closer we get to our genetic ceiling, the slower the progress becomes.
While a trainee who’s been lifting for 2-3 years can expect to gain 0.5-1 pound of muscle per month, a more experienced lifter may experience just a fraction of that.
So what does this have to do with bulking up without getting fat? Everything!
It’s not hard to see that the skinny beginner would benefit more from the casual approach to bulking than the 4 year veteran who can’t build muscle as quickly.
But don’t be so quick to jump to conclusions. There are still some important factors to consider before bulking up too quickly.
If you want to bulk up without getting fat, lean bulking is the way to go.
A calculated approach where you’re staying within a 500kcal surplus (preferably less as you get more advanced) is going to be the best way for most guys to prolong their bulking phase. Not only will you spend more time bulking up – depending on how well you’ve kept fat gain at bay – but you’ll have to spend less time cutting fat.
Gaining slightly more weight than your potential muscle growth is going to be the best way to prolong your bulk phase.
How to Bulk Up Without Getting Fat
It’s no surprise why, for the overwhelming majority, I recommend a more calculated bulking approach. But regardless of which path you take – the clean or the dirty – there are a few rules you should adhere to.
1. Try to start your “bulk” at 10-12% body fat
2. End your bulk once you’ve reached 15% (give or take) body fat
3. Spend 2 weeks in between your bulk and cut, eating at maintenance, to normalize your metabolism and hormones.
4. Repeat
The goal of a bulking phase is simple: end up with more lean muscle mass than you started with. The degree to which you maximize your growth is going to be based on many factors – most of which we’ve discussed here today.
Know anyone who is looking to bulk up without getting fat? Send them here: • How to Bulk Up Without Getting Fat (L...
[FREE BOOK] CLAIM YOUR FREE COPY OF BULK UP FAST!
➜ http://www.musclemonsters.com/book
FOLLOW ALAIN ON INSTAGRAM:
➜ / musclemonsters
FOLLOW ALAIN ON FACEBOOK:
➜ / musclemonsters