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This is the key to a solid bulk that will help you put on solid muscle while staying fairly lean throughout your bulking period – minimize fat gain and maximize muscle growth. A very good rate is 1:1 – which means that for each pound of muscle you gain you gain 1 pound of fat. That will result in too much body fat (and not enough muscle) be gained while bulking, too much muscle being lost while cutting, and looking like crap both during and after. To avoid this second scenario and ensure the first one occurs for you, simply follow all of the recommendations covered in this article, and the rest will take care of itself. How many calories should you be consuming per day to minimize fat gains while bulking? you’ll hear many different recommendations across the board on this, but a safe bet when it comes to effective clean bulking is to consume around 200-300 calories above your maintenance level. Leave fat-loss workouts like circuits, intervals, and complexes to the cutting phases; when clean bulking, focus on muscle. If you want to add only size, focus on hypertrophy. “3 to 5 sets per exercise, 8 to 15 reps in that moderate range,” miyaki explains. Doing a bulk once every 1-2 years can help ensure your hormones are always functioning properly and you are able to achieve the results you want. Lastly, after a bulk your body is in a much better position to burn fat and continue to build (or at least preserve) muscle mass. I lost fat while bulking. It was a slow bulk no doubt over 4 months but i went from 14. 7% to 13% whilst increasing my weight from 65kg (143 lbs) to 80kg (176lbs). I was pretty surprised but hell stranger things have happened!! If we’re talking about bulking, the hares may need to take a break from bulking to cut off the extra fat they gained. We’re talking about bulking + cutting vs lean gains. The tortoise group gained 0. 7 pounds of fat. The hare group gained 4 pounds of fat. Bulking up is not just about packing as much mass on as possible. If you ditch exercise and up calories you’d gain lots of body fat – but that’s not a successful bulk. Instead, the key to a successful bulk is to build lean muscle mass and keep body fat levels down. Obviously, the way to bulk is to increase your caloric intake. If you’re a man above 15% body fat, you will want to focus on losing body fat first. If you start a bulk above 15% body fat, you will just gain unnecessary fat while building muscle and it will take longer to lose that fat once you’re done bulking up. For women: see my muscle building guide for women. Maybe you've heard that beer builds beer bellies, that alcohol can tank our testosterone production, or that drinking too much can impair muscle growth. All of this is true. In fact, it gets worse. Alcohol can also disrupt our sleep, which can further reduce muscle growth, cause extra fat gain, and harm our workout performance. As a result, only so much food will be used for building muscle, and the rest of the food will go toward fat gain. A quick example goes like this: if you chose to eat a 1000 calorie surplus, something like 200-300 calories would go to building new muscle and the other 700-800 calories would go straight to fat storage. “let’s say, over a course of a year spent bulking, you gain 24 pounds total, 12 from muscle and 12 from fat,” nelson explains. “with an intelligent plan, you can probably lose those 12 pounds of
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