How Many Calories Should I Eat Lean Bulk

September 19, 2021 Post a Comment

Eat about 250 calories more than maintenance on your lifting days. So what should your calories and macros be when bulking.

Here Is An Example Of A Bulking Meal Plan To Help You Put Together Your Own Lean Bulking Meal Plan Lean Meal Plan Bulking Meal Plan Lean Bulk Meal Plan

Also 500 calories below your TDEE will have you lose 1 pound per week.

How many calories should i eat lean bulk. On rest days eat at maintenance. If you need 3000 calories per day for a lean bulk taking a moderate amount of fat means 3000 x 025 750 calories from fat Now 1 gram of fat contains 9 calories so your fat intake would be. You may be wondering why 500 to gainlose 1 pound per week and heres why.

A very clean bulk is achievable with something like 150-200 calories a day. To start bulking add 10 percent more calories. That means that during a lean bulk you should be eating around 3500 calories per day 300 above maintenance.

1 pound of fat is 3500 calories. In the lean bulk you gain maximum muscle and minimum fat. As a nutritionist I have done extensive research on the most optimal caloric and macronutrient intake for people with a goal of adding lean mass or bulking.

You should be in a 10 caloric surplus with 2-25g of protein per kg of bodyweight 4-7g of carbohydrates per kg of bodyweight and 05-2g of fat per kg of bodyweight. Once you know your calorie target its easy to find your macros as a percentage of your calories. Bulking with just 5-10 extra calories is often referred to as lean bulking maximizing muscle growth while minimizing fat gain.

The lean bulk is what most people want to do but end up doing the relaxed bulk because of a lack of knowledge. The first thing we should get out of the way immediately is that a caloric surplus is exactly what it sounds like. Because protein has 4 calories per gram that means youre eating 700 calories from protein and must make up the rest of your caloric intake 2800 calories in carbohydrates and fats.

How to do it. Creating a caloric surplus is also known as bulking. Make sure to check out that full guide A Caloric Surplus Is Not The Same For Every Single Person.

Its the act of eating more than you burn on a daily basis. You wont build more muscle if you are eating 500 kcal over your maintenance you will only get fatter. The only difference here is that you wont be eating the surplus 200-300.

Try making the calorie surplus come from more carbs and protein rather than from fats. In addition you will need to consume 175 grams of protein per day. The general recommendation for fat intake while lean muscle gain is about 20-30 of your daily calorie intake.

The Lean Bulk. Using the example above if you instead decided to eat 4000 calories per day there would be no additional muscle building benefits compared to eating 3300 calories you would simply put on much more fat. Maintenance bulk is very similar to lean bulk.

Eat more directly after working out and then slowly taper off the extra calories until your next workout. For example if you burn 2500 calories per day and eat 2900. The answer again varies and is dependent on various factors such as whether youre more interested in a lean bulk meaning you add muscle with very little body fat or a dirty bulk meaning that you add both muscle and fat.

Try gaining weight more slowly for a better lean mass to fat gain ratio. It is the structured approach to bulking where you track your calories and macronutrients. They would add 285 calories to their previous allowance now consuming 3137 calories per day.

With this strategy you maximize the rate of muscle growth just like when youre dirty bulking but you dont allow rapid fat gain. Now you can see why many people get too fat when bulking. They eat too many calories.

Then a good lean bulk calorie surplus is 2400 x 11 2640 calories. Remembering that it takes between 2000 and 2500 extra calories to gain 1 pound of lean muscle each week hell want to consume between 2373 and 2444 calories per day to bulk out without gaining any extra fat. Clean Bulking or Lean Bulking is what I recommend for 90 of beginners and intermediates.

To lean bulk you should start by eating between 3150 and 3300 calories per day. Now you know how to consume your daily calorie needs. The general rule of thumb is to consume 500 calories above your TDEE to gain 1 pound per week.

In the example above 10 percent of 2852 calories is 285 calories.

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