How you can Build Muscle Without Gaining Fat

 

CLEAN BULKING FOR SUMMER BOOTY GAINS | The Essentials + How to Build Muscle Without Gaining Fat

Video taken from the channel: MissFitAndNerdy


 

How to Gain Muscle without getting FAT

Video taken from the channel: mountaindog1


 

Gain Muscle WITHOUT BULKING!!! Is a Calorie Surplus Needed?

Video taken from the channel: Greg Doucette


 

How To Add Muscle Without Fat

Video taken from the channel: Paul Revelia


 

How to Build Muscle Without Gaining Fat

Video taken from the channel: RedDeltaProject


 

Build Muscle WITHOUT Gaining Fat | Gym Mistakes | Q&A

Video taken from the channel: MattDoesFitness


 

What is Lean Bulking? | Build Muscle Without Getting Fat

Video taken from the channel: PictureFit


“If your goal is to build muscle, you’ll get the most bang for your protein buck by spreading your daily intake out among all your meals.” As for how much protein you need, she recommends 1.6–1.7 grams of protein per kilogram of bodyweight. How To Build Muscle Without Adding Fat The Most Important Parts Of Building Muscle. Eight words: Eat quality food. Increase your protein. Those rules may The Protein Way Of Life.

Protein, you may have heard, is what your muscles are made of. Well, not quite. The amino acids Find The Sweet. If you’re eating in a calorie surplus but aren’t generating a sufficient growth stimulus through your training plan, you’ll inevitably end up gaining more body fat as opposed to lean muscle.

Gain Muscle Without Gaining Fat: The Bottom Line. As you can see, effective clean bulking is relatively straightforward. All it really comes down to i. If you want to gain muscle without gaining fat, you have to know the difference between lean protein and fat protein. Lean protein can be found in lentils, peas, skinless chicken breast, beans, low-fat cottage cheese, and greek yogurt, shrimp, white fish, egg whites, and lean meat like bison and pork loin.

Jay is the science-based writer and researcher behind everything you’ve seen here. He has 15+ years of experience helping thousands of men and women lose fat, gain muscle, and build their “goal body.” His work has been featured by the likes of Time, The Huffington Post, CNET, Business Week and more, referenced in studies, used in textbooks, quoted in publications, and adapted by coaches. Increase your calories “You can’t gain muscle or weight if you continue to be in a caloric deficit,” says Trink. “You need to take in more calories on a daily or at least weekly basis.” (Most guy.

The idea that you can gain muscle without gaining any fat is a bit of a misnomer and also my issue with this sort of mentality when it comes to trying to add muscle. To gain weight — including muscle weight — you must eat a surplus of calories. Use an online calculatorto determine how many calories you use daily, according to your age, size, gender and activity level. Then, increase this number by 250 to 500 calories to determine a daily caloric intake target that encourages muscle gain. Strength training and other exercise help you build lean tissue, rather than just pile on fat, when you gain weight.

Aim to address all of the major muscle groups, including the legs, hips, back, chest, shoulders, arms and abdominals. The right blend of heavy strength work, higher-rep, bodybuilding exercises, and even (gasp) cardio to optimize muscle building without getting fat. The four models that outline how much muscle you can build naturally.

This is humbling, to say the least. How to build lean muscle with minimum fat gain.

List of related literature:

Many people with muscle dysmorphia use food supplements, such as protein powders and creatine, to gain muscle and lose fat.

“Understanding Body Dysmorphic Disorder” by Katharine A. Phillips
from Understanding Body Dysmorphic Disorder
by Katharine A. Phillips
Oxford University Press, 2009

Gaining muscle is the only truly healthful way to gain weight and increase size without running the risk of creating hormonal imbalances that result from harboring excess body fat.

“The 80/10/10 Diet: Balancing Your Health, Your Weight, and Your LIfe One Luscious Bite at a Time” by Douglas Graham
from The 80/10/10 Diet: Balancing Your Health, Your Weight, and Your LIfe One Luscious Bite at a Time
by Douglas Graham
FoodnSport Press, 2012

A bulking plan is the fastest way to gain muscle.

“Train Like a Bodybuilder: Get Lean. Get Big. Get Strong.” by Erin Stern
from Train Like a Bodybuilder: Get Lean. Get Big. Get Strong.
by Erin Stern
DK Publishing, 2019

Or to gain muscle without gaining fat at the same time?

“The Ultimate Diet 2.0” by Lyle McDonald
from The Ultimate Diet 2.0
by Lyle McDonald
Lyle McDonald, 2003

Gaining weight is a particular problem for ectomorphs and, of course, you simply cannot gain muscle size without gaining weight, too.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

Endomorphs find it easy to gain fat, but harder to gain muscle.

“Beauty around the World: A Cultural Encyclopedia” by Erin Kenny, Elizabeth Gackstetter Nichols Ph.D.
from Beauty around the World: A Cultural Encyclopedia
by Erin Kenny, Elizabeth Gackstetter Nichols Ph.D.
ABC-CLIO, 2017

Naturally, you can go on a selective bodybuilding program.

“Power to the People!: Russian Strength Training Secrets for Every American” by Pavel Tsatsouline
from Power to the People!: Russian Strength Training Secrets for Every American
by Pavel Tsatsouline
Dragon Door Publications, 2000

Nevertheless, the notion of gaining muscle, with the inevitable consequence of gaining fat, is still deeply rooted, and rightly so.

“Maximum Muscle, Minimum Fat: The Secret Science Behind Physical Transformation” by Ori Hofmekler, Marty Gallagher
from Maximum Muscle, Minimum Fat: The Secret Science Behind Physical Transformation
by Ori Hofmekler, Marty Gallagher
North Atlantic Books, 2008

Trying to gain muscle and lose fat at the same time is generally impossible, except for beginners.

“The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner” by Lyle McDonald, Elzi Volk
from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner
by Lyle McDonald, Elzi Volk
Lyle McDonald, 1998

If you’ve been training consistently for at least 1 year, you’ll have to accept that when you increase your calorie intake to gain muscle, you’ll also gain some fat.

“Men's Health The Book of Muscle: The World's Most Authoritative Guide to Building Your Body” by Lou Schuler, Ian King, Editors of Men's Health Magazi
from Men’s Health The Book of Muscle: The World’s Most Authoritative Guide to Building Your Body
by Lou Schuler, Ian King, Editors of Men’s Health Magazi
Potter/Ten Speed/Harmony/Rodale, 2003

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts

55 comments

Your email address will not be published. Required fields are marked *

  • So I think a lot of people don’t like to hear it depends but in any weight relate topic. It depends definitely does apply! Mainly due to so many of use being so unique in comparison to one another. A lot of actors can play in factor. In this case for example I can be 5,5” and be extremely and start lean bulking and can eat more than someone who just started off and wants to lean bulk… due to 1 my body will naturally expend more energy and will retain less for fat! While on the other hand a 6,3” person can weigh the same as me but be moderate in terms of muscle percentage and would have to stay close to balanced macro intake. That’s just one small idea too

  • Hi there, have you considered Custokebon Secrets yet? Just do a google search engine search. On there you will discover a great tips about how exactly you can lost crazy amounts of weight. Why not give it a chance? perhaps it’s going to work for you too.

  • I’m skinny as it is I’m 25 and weigh 120Ibs. Im one of those guys that want to gain muscle without gaining weight. Like I wanna stay skinny but gain some muscle. More like a swimmers build type of skinny.

  • Just visit website NextLevelDiet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack.

  • Anyone know what is Custokebon Secrets about? I hear many individuals lost tons of weight with Custokebon Secrets (look on google search engine).

  • I think the best way to bulk for people like me that love junk food is to track your calories but eat what you want but still making sure it’s has a good amount of protein and the best food for this is pizza I’ve been eating pizza 2-3 times a week and I’ve never been bigger or stronger in my life and I haven’t gained much fat

    Edit: a full box of a thin crust pizza from little Caesar’s has over 60g of protein and no more than 2k calories I think the calories for it is like 1,700

  • Is there a better feeling than eating a pizza without a guilt knowing that it wouldn’t mess up your fitness plans? *Next Level Diet*, thank you for everything!

  • Personally, I don’t like gyms. They are so crowded and I can’t do my workout there. I decided to take bodyweight training plan from *Next Level Diet*. Training plan is great and I can do it from home. They also give you diet plan which supports your fitness goals.

  • I always avoided diets because I thought I wouldn’t be able to eat pizza or pancakes. Diet plan I got from NextLevelDiet allows me to have cheat meals and still keep my fitness journey on track. If you don’t believe me, visit their site and try it yourself.

  • This is awesome. I’d actually like a video or two, or series, where you go to the gym and just show us the workouts you do (chest, shoulders, back, arms, legs, etc)…

  • I was taking fat loss pills and almost seriously harmed my health. Now I realise that diet is not pills and teas, but structured plan full of nutritionally rich foods. Visit NextLevelDiet and get a real diet, stop taking fuc*ing pills.

  • As expert, I believe Custokebon Secrets can be good way to lost tons of weight. Why not give it a shot? perhaps it will work for you too.

  • Many thanks for all these information! I am a 49kg woman and I wonder if having 50g of fat is it optimal for hormonal health. I am currently in mini-cut but I am more lowering my carbs and keeping my fat. I would like to have your advice on it, isn’t it too low to have 50g of fat? (Former anorexia years ago,I was 40kg and was sticking to these 1g/fat per kg…) Thank you in advance!

  • You’re enthusiasm for these subjects and your general disposition is really contagious, I have no need for increased leg mass as I already have more muscle in my legs due to years of running training and skating but it’s still really enjoyable to watch your videos and see you talk about your journey. Looking forward to the next video keep up the hard and good work it’s much appreciated to see others doing what they love.

  • As someone who was super skinny I had to eat around 3900 calories a day with a moderate activity to gain weight and from the looks of my body alot of the weight was muscle but being in a deficit I was not able to build muscle except in my first year of lifting I would bet if u don’t have great genetics or in ur early stages of lifting most people can’t either

  • Can you do a vid on your favorite leggings/excercise shoes? I messed uppppp my metabolism but you inspired me to start a lean bulk btw ABD I LOVE IT AND YOUUU

  • HELP PLEASE! How much weight should I be aiming to gain per month, because I’ve been reading everywhere that you should not be gaining more than 2.5 pounds per month, and I gained 4.4 pounds this last month (I am a begginer) I don’t know if l should cut my calories or is this just newbie gains, I dont want to gain fat But also I dont want to hinder my progress

  • Its not about what is possible. It is about what is effective. Building muscle is hard. Not to mention ampk will slow muscle growth. A slight calorie surplus (agree you cant measure exactly) with a slight insulin elevation will help. Since there also is no effective way of measuring muscle growth either, its probably better to be safe then sorry. But I agree one can build muscle on a deficit, the question is how effectively?

  • Very informative video as usual, but there is something i don’t agree with, this is about the protein intake. Research has shown that 1.6-1.8g/kg of body weight is enough, i want to have your thoughts on that. Thanks for all of your videos��

  • I was taking fat loss pills and almost seriously harmed my health. Now I realise that diet is not pills and teas, but structured plan full of nutritionally rich foods. Visit Next Level Diet and get a real diet, stop taking fuc*ing pills.

  • I just wanna say ur company gave me some of the finest quality tshirts ever! Huge props to you for providing your fans with high quality merch. Let’s get you to 1 million subscribers!!!

  • Paul, I’ve been sending you DMs on instagram, you haven’t opened any. Could I contact you via email or? I have some burning questions. TIA!

  • In order to gain more muscle, there are only two things to consider: training and a good diet. Thankfully, we have Next Level Diet that provides both training and diet plan. Try not to visit their website. Trust me, you can’t.

  • I have to eat clean and keep my carbs low. Or else I won’t get cut and my abs hide from me. If I don’t include cardio I get fat. If i over eat i get acid reflux, bloating, and indigestion and have to eat tums and rolaids and take prilosec. I used to be able to eat almost anything within moderation and never get fat or lose my abs.

  • NextLevelDiet really took my diet to the next level. Not only diet, but life. I can see improvements in many aspects of my life. Guys, you rock! #NextLevelDiet

  • What is the sweet spot between adding muscle to fat ratio? Adding 0,5% bodyweight pr week? Also how often and how long should the workouts be? 5 times a week x 1 hour?

  • I see lots of people keep on talking about Custokebon Secrets (look on google search engine). But Im uncertain if it’s good. Have you ever tried this popular weight loss system?

  • I’m so tired of seeing V shred ads because I get to the actual fitness information I’m here for. One day we’ll see coach Greg ads before his own videos

  • Paul I have a question, I’ve always been overweight but over the last 15 months have been working out fairly regularly, but always in a defecit. I’ve made some noob gains definitely or perhaps it appears that way as I am now relatively lean and perhaps the muscles just look more defined now. My question is though as I have never really training properly in a surplus before could I still potentially see good gains if/when I do decide to do a slow bulk or will my progress be slower now I have been training for over a year?

  • In order to gain more muscle, there are only two things to consider: training and a good diet. Thankfully, we have Next Level Diet that provides both training and diet plan. Try not to visit their website. Trust me, you can’t.

  • As I started following diet and training plan from *Next Level Diet*, I took my confidence to the next level. Girls finally started noticing me.

  • I always avoided diets because I thought I wouldn’t be able to eat pizza or pancakes. Diet plan I got from NextLevelDiet allows me to have cheat meals and still keep my fitness journey on track. If you don’t believe me, visit their site and try it yourself.

  • Man fuck bulking. I fell into that trap with he damn 5X5. Yeah I got strong and it was awesome, but I couldn’t fit in any pants, I was always chaffing so fucking running hurt, I always felt like shit. I got injured (not gym related) and was so depressed I couldn’t deadlift. Got into calisthenics, which moved to weighted calisthenics and bands, lost weight and I feel amazing, look so much better

  • I am bulking currently. Going great. I am also weight training and calisthenic training and constantly increasing volume. I want to go up to 195 lbs. my surplus is pretty light. Something like 300 calories positive. I also do hiit. Some cardio is important as it helps boost agility, stamina, and endurance. Especially hiit.

  • Since I discovered Paul and learned to start tracking my macros, I realized how much I was greatly under eating protein (and I’m in the getting lean process) ��

  • What is the best way to lost a ton of weight? I read lots of good opinions on the internet about how Custokebon Secrets can assist you lost lots of fat. Has anybody tested out this popular lose weight secrets?

  • That’s some quality advice right there. Stay consistent and fuel your workouts with quality food that’s brilliantly simple. I just love it.

  • Hey girl, I would love to hear stories about your sport or entrepreneurship background(how you got into self development, what initiatives you took to start your growth and your brand, why you started YouTube etc.):)

    Also, what’s something you’ve always wanted to do but haven’t gotten to yet?

  • Actually, can I get stronger without getting larger and putting on weight? love to box and stay flexible and nimble with speed, as I loose weight, power diminishes, as I gain muscle through hypertrophic conditioning I lose speed and gain power, and start to get bound which I dont care for, striking a balance with training and dieting is extremely difficult. Can you match cardio to your weight gain?

  • Im defs not a scientist.. but if u cut as much sugar out of ur food as possible u wont put much fat on. Fat free food is complete bullshit coz it packed with sugar n salt. U need fat carbs n all th good stuff. Just not sugar. Sugar puts on bad weight. U get rid of that and ur active doin weights n shit thats all u need. Oh plus sugar is a carcinogen. U will feel so much better without it.

  • Dr Who is amazing I am rewatching season 4 with Donna, and I freaking love it! I can’t decide who’s my fav… maybe David Tennant? Although I love all the others too! I dunno… Either way it is one of my most fav shows that I have rewatched so many times I have lost count lol! xx

  • I have a question. I wanna get way bigger for football. I wanna gain 30lbs in 4 months. So are you saying I don’t have to eat in a surplus to gain this weight. I want it to be mainly muscle but really I just need the extra weight. Can I gain this muscle weight without being on a calorie surplus.

  • In my experience, not possible to gain muscle without gaining some body fat unless you’re a newbie, or you’re on steroids.

    In general, I recommend people to gain between 0.25% 0.5% of their bodyweight per week.

    Good video man!

  • it seems whenever I go over maintenance calories, my body holds water in the fat cells and I lose definition unless i restrict or hold maintenance, ive been doing this for so long that I know how my body will respond to surplus or defecit. I believe its just my body preparing to store fat and I have learned to accept that it is a normal process but learning to accept that took awhile.

  • Of course you don’t have to be in a caloric surplus to gain muscle. As long as you are eating proper amounts of protein and drop your caloric intake by 1000 cal or so, you can drop weight And build muscle.
    Problem is that not many people are capable of that degree of discipline.

  • You don’t have to put on fat to build muscle, especially if you’re newer to the gym. I’ve been training for 4 years and I have been roughly the same bodyfat percentage the entire time, what’s the difference? I’ve put on 35lbs in that time.

  • This guy is an absolute tool and disgrace to the fitness community. Why call people stupid for using calorie calculators? Of course it’s not going to be exact but if someone is trying, why would you degrade them for it? And it’s damn near impossible to build muscle while in a caloric deficit unless you’re a beginner. I’m still baffled this quack has so many followers

  • Let’s say you’re at 200c 150f & 200p
    Would it make sense instead of doing the 4-6 week lower carb to maybe a more permanent switch in macros to
    150c 200f & 200p
    And increase your protein and fats after that proportionally while keeping carbs @ 150?

  • Can’t we eat less calories but more protein intake building muscle by giving the main component whilst burning calories meaning burn fat

  • Im no professional at all but my favorite/the best ab workouts in my opinion are hanging leg lifts and lying leg lifts pushing your feet to the air after lifting them up and pushing your back up a bit aswell

  • I do lean bulking, I use to do calisthenics. Ofc a circuit of 4-6 exercises and then you take a break and then repeat.
    I translated it over to weight lifting as in, bench press 6-8
    Cable flies 6-8, incline dumbell press 6-8, decline dumbell press 6-8 rest 3:00 just starting out, and this is still getting the endurance you need so it won’t just build mass but actually give you that lean muscle, but it will take a little longer than just if you do bench press and rest right after one set.
    And after you do that without rest with a 3 min break in between 3 times do a circuit of body weight that targets that muscle of 4-6 with no rest period.

    That is how you lean bulk

  • Isn’t 1.6 g of protein too little? I’ve always been told that you should normally do 2/3. And I’ve always struggled to get all those proteins. Seeing the 1.6 does relieve me of some extra burdens

  • Hey, I just want to chime in and say that your vids are fantastic! You’re a BREATH OF FRESH AIR among the other stale lifters. I love how you don’t curse in your vids at all, teach your son the importance of being good, and are a good person yourself, too. There’s a lot of heart in your videos and a lot of innocence something which is very rare in this world. I cannot overstate the importance and need for people like you in this world. I hope your channel becomes the biggest channel among lifters and you get a lot of success.
    P.S. Your son is an angel. So so precious.
    Thumbs up. Take care.

  • If you add more muscle than fat you still end up leaner and if you eat right that’s going to happen when you’re noob If you diet is not awful

  • Imagine having everything you need for successfull body transformation in one place?! Yeah, it’s possible, the website called NextLevelDiet leaves you full-packed and ready for melting off those extra pounds.