When to start lean bulk
How to Lean Bulk PROPERLY in 5 Steps (Lean Bulking 101)
what's going on guys today we're going
to be covering a very important topic
and it is how to lean bulk in order to
gain muscle while staying relatively
lean I'm sure most of you already know
that the purpose of bulking is to gain
muscle and put on more size and we can
achieve this by eating at a caloric
surplus how many times have you heard
that you need to eat big to get big and
if you're not gaining weight then you're
probably not eating enough well although
this does have some truth to it you
don't necessarily need to eat big to get
big you just need to eat enough for your
body and this is where the Balkan comes
in in my opinion lean bulking is the
most effective way to put on size for
several reasons it's much more effective
than traditional methods of bulking
where you get fat as hell
trust me guys I have tried both methods
and I can definitely say that I've made
a lot more progress using the lean
bulking method as opposed to traditional
methods of walking like dirty bulking
and the reason is more effective is
mainly due to the hormonal changes and
the changes in your insulin sensitivity
that occur once you reach a high enough
percentage body fat which you likely
will reach when you're dirty bulking and
I'm not going to go into too much detail
as to the negative effects that
traditional methods of balking causes as
I'll be covering this in next week's
video and I'll leave a link in the
description box once it's done so you
guys can check that out but just know
that lean bulking for most people with
exception to true hard gainers is the
most effective way to gain muscle and
put on sighs so in this video I'm going
to go through exactly how to lean bulk
in five easy steps and before we get
started with the video as always please
make sure that you hit that like button
and hit the subscribe button and also
turned my notifications on for my
channel as this will really help me out
especially with the recent changes in
YouTube's algorithm anyways let's get
started with the video so if you're a
guy you're currently over 15% body fat
then I highly suggest that you care your
body fat down to around 10 to 11 percent
before you start bulking and for girls
if your body fat is currently over 25%
then I said
to get down to around 20 percent before
you start the ball game
and the reason you want to do this is
because it helps preserve your insulin
sensitivity when you're walking and it
also allows you to bulk for a longer
period of time before you have to reduce
your body fat levels again which also
saves you from long and grueling cuts to
lower your body fat which does a lot of
damage on your body both physiologically
and psychologically and if you are
currently struggling to lower your body
fat enough to get to this level that I
highly suggest you watch some of my
videos that I made on the topic and I'll
leave a few links to them in the
description box below chloric intake is
the single most important factor when it
comes to building muscle and when liam
bulking you want to maintain a very
moderate surplus of around 5 to 10
percent which will allow you to maximize
muscle growth while minimizing the
amount of fat that you gain in the
process so to calculate this what you
first need to do is you need to find out
what your total daily energy expenditure
is or tdee and this is basically how
many calories your body needs every day
to maintain its current weight and to
find that now you can use the equation
that I've linked down below in the
description box and then once you get
that number you simply want to add 5 to
10 percent to that so for example if my
tdee was 2500 calories I would add 5 to
10 percent of that which would equate to
2625 calories to two thousand seven
hundred fifty calories so this calorie
range would be what I would try to eat
at everyday in order to gain a little
bit of muscle every week and the surplus
will equate to gaining around 0.5 pounds
per week but this number is going to
vary a lot depending on how advanced of
the lifter you are if you're a beginner
and you just started lifting weights and
you can expect to gain even up to around
1 to 2 pounds per week whereas more
advanced lifters like myself who have
been lifting for several years anything
around 0.25 to half a pound a week is
more realistic
more ideal and although this number may
not seem like a lot guys over a year
you're gonna see huge changes in your
physique and the fact that you're lean
bulking which means you're not gonna put
on as much fat as traditional balking
methods means that you're not gonna
waste a lot of time with cutting and
trying to lose fat which also loses
muscle in the process so trust me on
this guys slow and steady is definitely
the way to go especially for natural
lifters like ourselves so once you
figure out your lean Bulacan calories
you want to then figure out how many of
these calories should come from protein
fat or carbs there are so many different
recommendations out there but what I
like to do is stick to the research and
stick to what scientific literature has
shown to be most effective for protein
to take you wanna stick between 0.8 to 1
gram per pound of your body weight I
personally like to stick to the higher
end and just go with 1 gram per pound of
body weight because it's simple to use
and it keeps me on the safe side of the
protein intake so for example if you
weigh a hundred and seventy pounds that
you would want to intake 170 grams of
protein daily which equates to 680
calories from protein since protein has
four calories per gram as for fats
around 25 percent of your total calories
coming from fat is a good figure to
start off with in order to optimize your
testosterone levels and your overall
health that contains nine calories per
gram so all you have to do is multiply
your lean bulking calories by 0.25 which
will get you the number of fat calories
you need to eat every day and then you
want to divide this number by 9 which
will get you how many grams of fat you
need to eat every day
now finally your cars will make up the
rest of the calories that you have left
over so what we want to do is add up the
number of calories you already have from
protein and fat and then subtract this
number from the total bulking calories
that you calculated earlier this will
give me the total number of calories
that need to be derived from
carbohydrates and then you can divide
this number by 4 in order to get how
many grams of carbs you need to ingest
every day that's basically all there is
to it but don't be afraid to tweak your
macros based on how your body performs I
personally find that the higher carb and
lower fat diet
is best for my body but everyone's
different so you use what I suggested as
a starting point and then you can always
adjust it in the future as you learn
more about your body now I heard you to
pay a lot of attention to the weight
scale when you leave Vulcan because
although you may have calculated your
calories and you may be tracking your
food perfectly every day you never
really know if your caloric surplus is
right for your body unless you're
consistently monitoring your weight and
seeing how your body responds what I
recommend you do first is get yourself a
really good weight scale that is
accurate to at least 0.2 pounds I got
mine from Amazon for like 20 bucks and
it works perfectly if you guys need one
I highly suggest you get this one it's
cheap and it works really well I'll
leave the link in the description box
below if you guys are interested so you
wanna wear yourself every single day
when you wake up first thing in the
morning and then every single week you
want to take a 7-day average of your
weight and then you compare this number
for the following weeks and see how your
weight changes if you aren't gaining
enough then you want to increase your
calories by a hundred and if you're
gaining too much and you want to
decrease your calories by a hundred and
as your weight increases so should you
strengthen the gym especially with
compound lifts so when I attract the
ways that you lift every single week to
ensure that you're progressively
overloading and getting stronger whether
it be by adding five pounds to the bar
or performing an extra rep or anything
that shows that you've gotten stronger
from the previous week will allow you to
continuously progress and gain more
muscle during your lean bolt so once you
reach around 15% body fat for men and
around 25% body fat for women we want to
start reducing your body fat down to the
levels that they were at before you
started lean bulking and you want to
reduce your body fat fairly quickly by
using an aggressive mini cut ideally it
should take you around two to three
months of lean bulking to reach this
high level of body fat and then around
two to four weeks of pretty aggressive
cutting to get rid of the body fat that
you gained in the process so basically
what you do is you juggle your books and
cuts like this until you reach the size
that you want which keep in mind will
take you years of repeating this process
and over
in your list unless they see it guys
it's not a complicated process a lot of
it is just monitoring your progress and
consistently trying to improve in the
gym focus on hitting your caloric intake
your macros and progressively
overloading in the gym every week and
trust me in a year you're gonna see a
huge difference in your physique if you
have any questions about the video then
please feel free to leave a comment down
below and also don't forget to like the
video and subscribe to my channel it'll
really help me out anyways I'll see you
guys in next week's video where I'm
going to be talking about dirty bulking
and why exactly it's a waste of time so
I'll see you next time
