Lean Muscle Gain

jroberts44wru

Hello.

I am trying to gain pure muscle and bulk up over the course of pre season. Can I have some tips of what sort of things I should be eating in general and post workout? Plus, do I need to be taking whey protein to help me with this?

Thank you

Hornsby

The only way to gain muscle and not add fat as well is to eat at maintenance, get 1gr of protein per lb of lean mass, and follow a progressive overload lifting plan. A true bulk would be eating over maintenance and following the same steps above. The amount of calories you eat over maintenance will determine how much fat gain you have.

ndj1979

jroberts44wru wrote: »

Hello.

I am trying to gain pure muscle and bulk up over the course of pre season. Can I have some tips of what sort of things I should be eating in general and post workout? Plus, do I need to be taking whey protein to help me with this?

Thank you

your goals are not compatible with reality....

ndj1979

Hornsby wrote: »

The only way to gain muscle and not add fat as well is to eat at maintenance, get 1gr of protein per lb of lean mass, and follow a progressive overload lifting plan. A true bulk would be eating over maintenance and following the same steps above. The amount of calories you eat over maintenance will determine how much fat gain you have.

this ....

RoxieDawn

OP in addition to @hornsby, the whey can be used to help you meet a protein goal that you setup such as the 1 gr per lean mass if you do not get this through food alone! Eat food, eat things that will help you meet protein goal and fill in the rest with carbs and fat. There is no magic food you have to eat. There is no clean diet or anything that you HAVE to follow.

But like what was said, the amount of calories you add over maintenance determines how much fat you will gain. Not gaining any fat to put on muscle sorry to say is unrealistic..and if you MAIN goal really is putting on muscle and willing to gain some fat to get that, are you are willing to do the work to cut later? This is what you have to ask your self when setting up your goal..

Choose wisely grasshopper!

psuLemon

Hornsby wrote: »

The only way to gain muscle and not add fat as well is to eat at maintenance, get 1gr of protein per lb of lean mass, and follow a progressive overload lifting plan. A true bulk would be eating over maintenance and following the same steps above. The amount of calories you eat over maintenance will determine how much fat gain you have.

Don't forget to add, it's going to take a long time (probably years) to build the muscle they want.

jroberts44wru

Thanks guys I don't mind putting on the fat at all as i just need to bulk up really to prepare myself for next seasons rugby games

HamsterManV2

Go on a bulk - TDEE +250 to +500 calories. Especially if you want to play rugby, you need to get strong ASAP! Find a lifting plan that centers around rugby (should have lots of explosive and leg work), eat at a surplus, and train consistently.

PS "lean muscle" is a misnomer - muscle has no fat so there is no lean muscle just as there is no fat muscle. I guess you want to keep your bodyfat % within reason. I suggest aiming for around 15% as athletes tend to be most effective at that range. Don't go over 20% unless you have a reason to (i.e. American football).

richardpkennedy1

What are your current stats and what position do you play in rugby?