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How to Gain Muscle WITHOUT Bulking or Getting Fat! (STEP BY STEP)

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Rating: 4.0; Vote: 1

Many people want to know how to gain muscle without bulking and cutting or getting fat along the way. In this video, I’m going to show you a step by step guide to building muscle while remaining lean and having low body fat levels. As someone who has done this myself for many years, I know exactly how to teach you to do the same thing. It starts by calculating out your daily maintenance level of calories. There are many complicated ways to do this but I think we can keep it simple and still have this be a really effective way to finding the right starting place. If you can see your abs, even just a little bit, when you look in the mirror then you will multiply your weight in pounds by 15 to obtain your first crack at maintenance. If you cannot see your abs, then you are obviously at a higher body fat level and will want to multiply your weight in pounds by 12. From here, try to eat consistently for the next 2 weeks and assess what is happening to your body weight and/or body fat levels. If you notice that you are gaining too much fat then you will want to cut your calculated maintenance level down by 10 percent, eat at this new level for two more weeks, and re-assess. If you steady out your levels at this point then you have effectively determined your baseline. If you find that you are losing too much weight and not building muscle, then you would want to increase your calculated calorie total by 10 percent and once again reassess after two weeks. From here, you have to answer the question of how quickly you desire to build muscle and how much tolerance you have for gaining a little bit of body fat. Obviously, this is the point where you are going to have to be honest about your physique goals and the speed at which you are looking for noticeable muscle gaining results. Meal Plan to Get Ripped - Subscribe to this channel here - Let’s take three levels of calorie surplus to compare the effects of each one. You can eat in a very modest 100 calorie surplus each day. The issue with this is that the amount of calories that your body has in excess to help build muscle is going to be present but low enough that the rate at which you will build muscle is going to be slower. Keep in mind, this does not mean that you will not be gaining. It just means that it will take a longer time. The good news about this approach however is that the majority of weight gained here is going to be muscle rather than fat. In fact, science shows that around 90 percent of the weight gained when in a small 100 calorie surplus is lean muscle and only 10 percent of that is body fat. If we move up to a 300 calorie surplus a couple of things start to happen. First, we have a faster rate of muscle growth. That said, you will see a higher percentage of body fat making up the total weight gain. Here again, science suggests that about 30 percent of the weight gain is from body fat added but still 70 percent muscle growth. If we move even higher, to a surplus of 500 calories, we once again see a faster rate of muscle gain but also body fat accrual. At this degree of calorie surplus we have more body fat accumulation - approximately 50 percent of the total weight gained. So if you were going to try and determine how much of a calorie surplus you wanted you would have to consider your tolerance for adding body fat and the rate that you wanted to see a bulkier body. The issue with this is that many people start to develop some habits during the bulk that makes it harder for them to successfully cut later on. This is where bulking and cutting can become problematic for many and taking the much more modest approach to increasing calories seems to be a more long term successful approach to take. Be sure to eat approximately the same way throughout the trial period. This means, trying to keep your macros proportionately the same. The thermic effect of food results in a higher metabolic cost to digesting proteins as there are carbs and fats. You also want to be sure that you are not eating out vs home too much during the trial as this will likely result in some big calculation mistakes. The bottom line is, you can definitely gain muscle without getting fat or having to bulk. Sure, it will take a little extra time but when you consider the long haul and how much healthier you will be in the big picture along the way to making your gains, I believe it is the best approach. If you’re looking for a step by step meal plan that will help you build muscle and lose fat at the same time, be sure to head to athleanx. com via the link above and choose the program that best suits your physique goals using the program selector tool. For more videos on how to bulk and cut properly and the best way to eat to build muscle without getting fat, remember to subscribe to our channel via the link above and remember to turn on your modifications so you never miss a new video when published.
Date: 2024-10-13

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Comments and reviews: 8

fulstaak
I'm in a body recomposition phase. I lost 40lbs this summer. 30-ish down to reach my goals, for being fit and see what I need to change in my nutrition and workout routine. I'm at a 800-1000 daily caloric deficit. But I am still gaining muscle mass. I work out 7x a week, including 1 active recovery day. Protein intake is on target (about 1g/1lb. So it's possible to gain some muscle mass even when in caloric deficit. But, when I reach my target, let's say 170lbs, lean and all, do I absolutely need to be in caloric surplus to keep on growing muscle mass Or can I break even
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helios4425
This is a dumb plan. The person is trying to build muscles. Not get abs. Abs are genetic tied in with body fat. Some people see their abs at 15% and some at 10%. If you want a better plan, eat at maintenance, you will recomp if you are overweight because the energy has come from somewhere to add muscle food or body stores. If you are lean, eat in a small surplus. Very simple
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TV-xv1le
I try to lean bulk / stay as close to maintenance as possible. Every so often I throw in a mini cut as needed. I understand this is not optimal, but I hate cutting for months. I've been there done that. Having to be in a hefty calorie deficit for months is an awful experience.
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retro61
Another great, straightforward & interesting information dump. One question, when you say there is a metabolic cost of digesting Protein does this apply equally for a whey protein shake Vs an animal protein source Or is the difference negligible & thus can be ignored
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daneo617
There's also the problem of, when you start eating more you get hungrier faster, which can lead to eating even more than you originally wanted to.
Not eating anything before noon regardless of daily intake amounts helps with not gaining fat.
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LatimusChadimus
I am a little bit surprised that at the end of the video when he mentioned protein shakes, he didn't quickly say that you're still going to burn more calories digesting 8 oz of steak compared to an 8 oz protein shake
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theeagenda
I love this video, because this is exactly what I am doing now, I have lost a ton of body fat, and now I am in the process of building back up for lean muscle mass, Cutting the excessive calories and carbs is worth it.
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v0jt48
I'd do that, but it would lead to an imbalance between my current approach and the one you suggest, which we want to avoid, Jeff
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