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How to Lean Bulk (Step by Step Guide) Clean Bulking Diet & Meal Plan Bulk Without Getting Fatter

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This is a complete lean bulking step by step guide. If you want to learn how to lean bulk or how to set up a clean bulking diet and meal plan check out this video. You'll finally learn how to bulk without getting fatter or at least minimizing it. Clean & Dirty Bulks 0: 13 Pick Your Goal 0: 50 Calorie Surplus 1: 41 Single Ingredient Foods 2: 54 Best Foods for Lean Bulk: 3: 18 40-40-20 Split 4: 41 Heavy Weight Training 5: 58 Split Training 6: 21 Is it possible to build massive muscles without gaining much fat, so you can look bulky and shredded at the same time? Yes it totally is and today I'm gonna show you exactly how to do a lean bulk with this step by step guide. I spent a lot of time doing both clean bulks and dirty bulks and I could say for sure that the results produced by each of these methods are completely different. With a dirty bulk you're obviously going to have the advantage of enjoying yourself a lot more during the bulking process. You can get away with foods like candy ice cream chips To the point where it may not even feel like your dieting at all. But with a lean bulk you're going to know that you're dieting. Even though you'll be feeling full you're going to be sticking to good high quality sources of food. 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 a 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 lets 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. You're going to have to adjust that number based on how your body responds. If you notice that you're gaining a lot if fat, then your Surplus number is probably a little too high. If you're staying too lean and I can't even if mass then you could probably raise that number higher. Unfortunately there's no way to find out for sure without a little bit of trial and error to treat the number that you get as your starting point. During a lean bulk you're going to stick to mostly single-ingredient real Foods. Now even though you could bulk with a If It Fits your Macros type of strategy. Every time that I've done If It Fits your Macros to bulk and I've eaten some sloppy cheat Foods but made them fit my macros, I've gotten worse results than what i would get when I would actually keep my diet clean while still maintaining a high amount of calories. So the best foods to do a lean bulk with are protein sources like eggs especially egg whites, chicken breast, ground turkey, shrimp, and all Whitefish. If you're a vegetarian you can go for sources like seitan, black bean, and mung bean pasta, spirulina, and nutritional yeast. For carbs stick to low glycemic sources like brown rice, sweet potatoes, oatmeal, grits, Ezekiel bread, quinoa, buckwheat, couscous, beans, legumes, and barley. And then for fat stick to good sources like olive oil, fish oil, avocados, and other good sources of fat. To bulk I recommend that you stick to a diet moderately high in protein moderately high in carbs and moderately low in fat. For
Date: 2021-12-23

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Comments and reviews: 10

Felipe
I do not agree with the splits, especially doing the 6x per week workouts. IMO, he should have alteast gave us an option where we can achive the same goal by only working out atleast 3-4x per week hitting every muscle 2x a week, as some people does not have all the time and money to go to the gym 6x a week, maybe do full body workout close to failure and be on an active restday. Because if you do workout 6x a week but with no consistency, then it is gonna be useless. I mean a person should workout base on his availability. Well this is just my opinion and I am just speaking on behalf of those who cannot afford to workout 6x a week but would still want to find a way to achive the physique that they are aiming for.
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Teddy
I learned nothing new from this video. Literally. I also lost respect when he said it was impossible to gain muscle while burning fat. You might lose like 40 lbs of fat for every 2-3 lbs of muscle gained sure but don't say it is not possible. Just science your body with proper nutrition, adequate cardio and heavy lifting.
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Raju
Visit website called AgogeDiet and get complete guide for your transformation. I got personalized meal plan for 28 days which contains ONLY food that I have chosen. They provided me with complete DIET PLAN for 30 days with TRAINING PLAN included and I finally started seeing results.
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ED
What if youre trying to lean bulk but you got too much fat and muscle what do you do do you why cut because I dont really want to cut because I dont wanna lose my muscle but I wanna lose my fat so I can see my abs I am losing 30 pounds and each 266 Im a 296 now so Im having hard time
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Hafidz
I tried every single diet on the internet and even if I managed to lose few pounds of fat, they would get back as soon as I'm done with diet. I realised that meal plan from Agoge Diet is the only diet I could follow forever. It's really sustainable and easy to follow.
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Капарова
When someone asks me How to get a six pack, I always recommend website Agoge Diet because you get personalized DIET plan, TRAINING plan, FITNESS tips, and HEALTHY recipes. It's everything you need to get six pack in one month!
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Charan
Imagine having everything you need for successfull body transformation in one place! Yeah, it's possible, the website called Agoge Diet leaves you full-packed and ready for melting off those extra pounds.
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Yese
I'm way past the newbie gain phase. I always thought a dirty bulk was just eating whatever and not tracking vs tracking it and limiting the Calories. I agree that there is fat gain with a Calorie surplus.
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HAK
Not only I lost fat and gained muscle, but I feel more energized and productive throughout the day. My sleep has also improved drastically. Website called Agoge Diet really changed my life for the better.
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Hararge
Someone told me about site called Agoge Diet. Let me tell you something: This sht is really next level! Fat cells are leaving my body like never before. Goodbye belly fat. Welcome six pack.
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