clean bulk

lyonspatrick222

Im going to do a clean bulk when i hit 10 percent body fat, im now at 9 percent from caliper but i dont believe it coz i barely see my abs. But anyway how long should my clean bulk be ? And how much surplus for lean gainz ? Im now more focusing on doing some real gains coz i gained 10 kgs in 1 year and probably only 5 kgs is lean muscle.. so tips on clean bulking would be much appreciated... mirin

galgenstrick

Did you read through this?

http://community.myfitnesspal.com/en/discussion/10049766/bulking-a-complete-guide-for-beginners/p1

rgrz82

Start between 350-500 cal surplus. Keep an eye on the scale, half a pound to 1lb a week is all you'll be looking for. Anything higher is more fat gains than lean. Fat is gonna be gained no matter what, but you can control how much by watching the scale during the surplus. Best of luck to ya

ndj1979

rgrz82 wrote: »

Start between 350-500 cal surplus. Keep an eye on the scale, half a pound to 1lb a week is all you'll be looking for. Anything higher is more fat gains than lean. Fat is gonna be gained no matter what, but you can control how much by watching the scale during the surplus. Best of luck to ya

this..

also, there is no lean muscle there is just muscle.

what is your lifting regimen OP?

gtmfitness

Here are some of my favorite lean bulking strategies:

I only train 3 days per week by the way... on Monday Wednesday and Friday

Example 1:

Monday: 500 calories over maintenance
Tuesday: 100 calories over maintenance
Wednesday: 500 calories over maintenance
Thursday: 100 calories over maintenance
Friday: 500 calories over maintenance
Saturday: 100 calories over maintenance
Sunday: 100 calories over maintenance

Example 2:

Monday: 300 calories over maintenance
Tuesday: 300 calories over maintenance
Wednesday: 300 calories over maintenance
Thursday: 300 calories over maintenance
Friday: 300 calories over maintenance
Saturday: 600 calories UNDER maintenance
Sunday: 300 calories over maintenance

Example 3:

3 weeks of 500 calories over maintenance EVERYDAY
followed by
1 week of 500 calories UNDER maintenance EVERYDAY

Hope that helps man!

P.S. Make sure to focus on strength gains in the 4-6 rep range

lyonspatrick222

gtmfitness wrote: »

Here are some of my favorite lean bulking strategies:

I only train 3 days per week by the way... on Monday Wednesday and Friday

Example 1:

Monday: 500 calories over maintenance
Tuesday: 100 calories over maintenance
Wednesday: 500 calories over maintenance
Thursday: 100 calories over maintenance
Friday: 500 calories over maintenance
Saturday: 100 calories over maintenance
Sunday: 100 calories over maintenance

Example 2:

Monday: 300 calories over maintenance
Tuesday: 300 calories over maintenance
Wednesday: 300 calories over maintenance
Thursday: 300 calories over maintenance
Friday: 300 calories over maintenance
Saturday: 600 calories UNDER maintenance
Sunday: 300 calories over maintenance

Example 3:

3 weeks of 500 calories over maintenance EVERYDAY
followed by
1 week of 500 calories UNDER maintenance EVERYDAY

Hope that helps man!

P.S. Make sure to focus on strength gains in the 4-6 rep range

gtmfitness wrote: »

Here are some of my favorite lean bulking strategies:

I only train 3 days per week by the way... on Monday Wednesday and Friday

Example 1:

Monday: 500 calories over maintenance
Tuesday: 100 calories over maintenance
Wednesday: 500 calories over maintenance
Thursday: 100 calories over maintenance
Friday: 500 calories over maintenance
Saturday: 100 calories over maintenance
Sunday: 100 calories over maintenance

Example 2:

Monday: 300 calories over maintenance
Tuesday: 300 calories over maintenance
Wednesday: 300 calories over maintenance
Thursday: 300 calories over maintenance
Friday: 300 calories over maintenance
Saturday: 600 calories UNDER maintenance
Sunday: 300 calories over maintenance

Example 3:

3 weeks of 500 calories over maintenance EVERYDAY
followed by
1 week of 500 calories UNDER maintenance EVERYDAY

Hope that helps man!

P.S. Make sure to focus on strength gains in the 4-6 rep range

Thanks for the effort m8 mirin, it more than helpful cheers !