How much body fat do you need for lean bulking?

How much body fat do you need for lean bulking?

By cycling your cuts and bulks in the range of 8-15% body fat you can gain a lot of muscle mass over the years AND look good all that time. During the bulking periods I believe we should strive for lean gains as much as we can while not compromising the rate at which we can gain muscle and strength.

Do you eat more maintenance or clean bulking?

How to do it: Eat about 250 calories more than maintenance on your lifting days. On rest days eat at maintenance. Clean Bulking or Lean Bulking is what I recommend for 90% of beginners and intermediates. With this strategy you maximize the rate of muscle growth (just like when you’re dirty bulking) but you don’t allow rapid fat gain.

How many calories do you need to bulk up every day?

For every person, the number of required calories for bulking up daily is different, especially when you factor in how much you move, fidget, and how much weight you need to gain: For some people, it might be 2,500 calories a day. For others, it might be 3,500 calories a day.

What should my protein intake be for bulking up?

If you’re of healthy weight, active, and wish to build muscle, aim for 1 g/lb (2.2 g/kg). If you’re an experienced lifter on a bulk, intakes up to 1.50 g/lb (3.3 g/kg) may help you minimize fat gain. Let me simplify it for you: target at least 1 gram of protein per pound of bodyweight (2.2 grams per kg).

What should my weight be at the start of bulking?

Start of bulk: 180 pounds; 158.4 pounds of lean mass; 21.6 pounds of fat; 12% body fat; End of aggressive bulk: 200 pounds; 168.4 pounds of lean mass; 31.6 pounds of fat; 15.8% body fat; Results: +10 pounds of muscle +10 pounds of fat +3.8% body fat; Now let’s plot out an intermediate lean bulking example.

What should I do for a 4 week bulking diet?

Key Points on Bulking 1 Hydration. When you’re bulking, you’ll need to keep yourself well hydrated. 2 Carbohydrate. Unlike a cut, where you need to cut down on carbohydrates, those on a bulk can and should enjoy plenty of carbs. 3 Protein. 4 Fat. 5 Supplements. 6 Meal frequency.

What’s the best way to bulk for weight loss?

The beauty of bulking is that you can be flexible with your foods. Just make sure you fit in plenty of protein and keep the fatty junk food down. Your bulking transformation will net much better results if you eat lots of clean food, as opposed to big portions of junk. For more hints and tips on bulking, check out our bulking hacks article.

How much weight did a tortoise gain while bulking?

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. Now, keep in mind that the hare group also gained more lean mass.