![]() Once you have it, however, you will want to increase it by 10 percent in order to get a lean bulk.Īs we also mentioned above, that 10 percent increase often looks like 200 to 300 calories - however, this is only an average number, so finding out your TDEE and adding that 10 percent will make it much more effective than just going off of the average number. This number will take into account your body weight, your physical specifications, your body fat percentages, and your activity level.Īs we mentioned, there are calculators online that will help you get to an approximation of this number, however, a dietitian or a nutritionist can also help you arrive at this amount. For this reason, it is important we cover what the TDEE is - your Total Daily Energy Expenditure. We have already covered this a little bit above, but it is the most important first step when you are looking to get a lean bulk. Step 1: You Need To Determine How Many Calories You Should You Eat When Bulking These should come from healthy sources such as olive oil, salmon, avocados, eggs, and so on. You should also make sure that you are consuming high-quality sources of protein, whole grains, and healthy fats. It is probably better for you to eat more carbs than fats if you are working out a lot since it will make sure that you maintain the levels of energy necessary to complete all of your workouts. Protein has around 4 calories per gram, meaning that you will consume 700 calories from protein, and the rest of your caloric intake (which would be around 2800 calories) you will get from both carbohydrates and fats. Following this example, you will also need around 175 grams of protein every day in order to maintain and build muscle mass. This means that on average, you will likely need around 3200 calories in order to maintain your weight, so you will increase that to 3500 (plus 300) calories in order to achieve a lean bulk. Let us also assume that you have an active lifestyle where you work out over 6 times per week. As an example, we can assume you are a 25-year-old man that is 6’3” tall and weighs 175 lbs. You can use a calculator online in order to determine what your maintenance caloric level is, and how much you should increase to get the best gains. At this rate, the average person will put on about a pound every two weeks - and if you are working out, all of that will be of muscle and not of fat. In order to get a lean bulk, you need to adjust your eating habits to contain from 200 to 300 calories above your level of maintenance calories (the number of calories you need to maintain your weight) and to consume 1 gram of protein per pound of bodyweight. This means that lean bulk macros are the kind of macronutrients that you should be getting into your body that will both maximize strength and minimize your fat gain. ![]() Macros are short for macronutrients, which are protein, fat, and carbohydrates. ![]() ![]() However, this full guide will have enough info for you to get started and take control of your own bulking journey. If you have access to a nutritionist, it would definitely be best for you to check in with them over what the best course of action meal-wise is. There can always be too much of a good thing. Of course, these are average numbers for the average person, so you might need to either increase or decrease from these baseline numbers. You should also be eating around 2 to 2.5 grams of protein per kg of body weight, 4 to 7 grams of carbohydrates per kg of body weight, and around 0.5 to 2 grams of fat per kg of body weight, all of which are important macros. When you are bulking, the general rule is that you should be in a 10 percent caloric surplus. If you are new to bulking season, you might think that all you really need to do is indulge in all of the food that you may have deprived yourself of before and hit the gym to make up for it, but a professional bodybuilder knows this is absolutely not how you get the most effective gains. ![]() You get to increase your food intake, hit the gym, and get all of your blood flowing. Bulking season is always an exciting time. ![]()
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