Build maximum muscle with minimal fat gain. Clean bulk protocols and high-calorie meal ideas.
Understanding the difference between building muscle and just getting fat.
Controlled calorie surplus of 300-500 cal/day. 0.5-1 lb/week gain. Lean muscle with minimal fat.
Massive surplus of 1000+ cal/day. 2-3 lbs/week gain. Muscle AND significant fat.
Easy meals to hit your bulking macros without getting too full.
Macros: 70g P / 140g C / 35g F
Macros: 60g P / 95g C / 35g F
Macros: 55g P / 85g C / 30g F
Macros: 40g P / 90g C / 25g F
Macros: 65g P / 100g C / 30g F
Macros: 60g P / 95g C / 40g F
Follow these rules for a successful lean bulk.
300-500 cal over TDEE. More doesn't = more muscle. Natural muscle growth is limited to 2-3 lbs/month max. Extra calories just become fat.
2-2.2g per kg bodyweight minimum. Protein builds muscle. Can't build what you don't eat. Non-negotiable even in surplus.
Must get stronger every week. Add weight, reps, or sets. Eating more won't build muscle without training stimulus. Lift heavy.
Weekly weight + photos every 2 weeks. If gaining >2 lbs/week, reduce calories. If no gain after 2 weeks, add 200 cal.
3-5g carbs per kg bodyweight. Carbs fuel training intensity. Better performance = more muscle growth. Eat carbs around workouts.
2-3 LISS sessions max per week. Too much cardio interferes with recovery and eats into calorie surplus. Save energy for lifting.
Growth hormone peaks during deep sleep. Poor sleep = poor recovery = poor gains. Sleep is when you grow. Non-negotiable.
Don't permabulk. Insulin sensitivity decreases over time. After 16 weeks, mini-cut for 4-6 weeks to resensitize. Then bulk again.