How to Lean Bulk (Step by Step Guide) | Clean Bulking Diet & Meal Plan | Bulk Without Getting Fatter
Video taken from the channel: Gravity Transformation Fat Loss Experts
My Lean Bulking Diet | How To Eat To Get Abs & Build Muscle
Video taken from the channel: Fraser Wilson
BULKING VS CUTTING HOW TO DO IT || GETTING FIT series EP. 6
Video taken from the channel: GAINSBYBRAINS
CUTTING vs BULKING Which One FIRST For Beginners?
Video taken from the channel: PictureFit
My Bulking Diet to BUILD MUSCLE Without The Fat | Full Meal Prep with Zac Perna
Video taken from the channel: Zac Perna
MY LEAN BULKING DIET | EVERY MEAL | TO BUILD MUSCLE | VLOGMAS DAY 4
Video taken from the channel: GAINSBYBRAINS
How to Lean Bulk Without Getting Fat | Beginner’s Guide
Video taken from the channel: Buff Dudes
How long should you bulk/cut? Bulking is best done in a slow and consistent manner. Bulks should be sustained for a minimum of 6 months to a year depending upon overall bodyfat percentage and individual goals. Aim for gaining 1-2 pounds per month while bulking to achieve the most amount of muscle possible while limiting overall fat gain. When transitioning from a bulking to a cutting phase, you would instead decrease your maintenance calories by 15%, meaning you would eat 2,550 calories per day instead of 3,450.
Starting With A Cutting Diet You will lose your leanness (become smooth) when you start bulking. Hence you will lose all the “ripness” (one of my many made up words). Muscle loss will occur, and that is the only real thing that pro bodybuilders are afraid of. Easy-to-Follow 5,000-Calorie Bulking Diet!
This sample diet is made for hardgainers. A hardgainer is someone that eats and eats and just can’t gain weight. This diet, however, allows you to eat very calorie-dense food without filling up too much.
You will notice a high number of carbs and especially fats in this diet. A Hardgainer’s Diet. Being a hardgainer is hard, right? No matter how hard you train, you’re still ‘skinny’. While it might seem easy for some to get the perfect physique, for most, a lot of effort and know-how goes into achieving it.
In this beginner’s bulking diet article, you’ll fin. The question of whether or not to cut or bulk first is a very common one with no clear-cut answer as it varies so much on your experience, goals, and current body fat level. For most people, it’s not a bad idea to start by just reducing some body fat.
#5: Cut the cardio. As I said in #4 above, you need to eat enough calories to gain weight if you want to bulk up so if you’re burning calories like a mad man doing cardio 2-3x per week, then it’s going to be very hard to make gains. That’s why I recommend only one day of cardio per week while bulking. An easy way to stay full for longer is to increase your protein and fibre intake.
Protein is the most satiating macro nutrient and has the highest thermic effect, meaning you burn more energy by consuming it. And fibre is also very filling, making it a must for dieting. Calculate the difference between your current calorie intake for bulking and the calorie intake you’ll be starting your cut at, divide it by 3, and then decrease your calories by that amount each week over a 3 week period. Eat at a caloric deficit. Just as the aim of bulking is to be in a caloric surplus, the aim of cutting is to be in a caloric deficit.
This puts you in a “catabolic” state — one where tissue is broken down in the body. Keep your calorie intake below maintenance, but don’t go too low.
List of related literature:
|from Bodybuilding: The Complete Contest Preparation Handbook|
|from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body|
|from Body for Life for Women: A Woman’s Plan for Physical and Mental Transformation|
|from Oswaal Gujarat GSEB NCERT Solutions (Textbook + Exemplar) Class 11 Biology Chapterwise & Topicwise (For March 2020 Exam)|
|from Medical Medium Cleanse to Heal: Healing Plans for Sufferers of Anxiety, Depression, Acne, Eczema, Lyme, Gut Problems, Brain Fog, Weight Issues, Migraines, Bloating, Vertigo, Psoriasis, Cys|
|from Glute Lab: The Art and Science of Strength and Physique Training|
|from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body|
|from Saunders Q&A Review for the NCLEX-RN® Examination E-Book|
|from Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded|
|from Designing Web Interfaces: Principles and Patterns for Rich Interactions|