Lean bulking?
Hanhan117
Posts: 2 Member
How do i lean bulk?
0
Replies
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You eat at a small surplus and lift heavy things (find a structured progressive lifting program)3
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livingleanlivingclean wrote: »You eat at a small surplus and lift heavy things (find a structured progressive lifting program)
How small is the surplus though? I am 171cm tall 68kg eating ard 160g protein 196g carbs and 65g fat. I hit the gym 3 times weekly and i work all body parts during those times.0 -
larger amount of carbs less protein and moderate fats is key. dont go to much over your maintenance calories maybe 100/200 over per day will be good.4
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livingleanlivingclean wrote: »You eat at a small surplus and lift heavy things (find a structured progressive lifting program)
How small is the surplus though? I am 171cm tall 68kg eating ard 160g protein 196g carbs and 65g fat. I hit the gym 3 times weekly and i work all body parts during those times.
Clean bulk is 250 calories above maintenance.
Marcros should be .6 to .8 grams of protein per pound of body weight; .45 grams of fat per pound of body weight; fill in rest with carbs.
https://community.myfitnesspal.com/en/discussion/10226536/bulking-for-beginners/p1
Follow a recommended established progressive overload program if you are not already doing one for best results. Good luck!
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p16 -
You can't lean bulk, its an oxymoron.6
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You can't lean bulk, its an oxymoron.
I like to call it the "incredibly slow bulk so you can show off your abs for as long as humanly possible" bulk.
The problem I have with it is that the margin is soooo slim that it falls within the error range of all the calculators and calorie estimates. Riding such a slim line you are as likely to be in a small deficit as you are to be in the needed surplus. I've seen so many stories of folks doing a lean bulk for years and spinning their wheels and gaining minimal muscle - where I suspect they are most likely in a recomp than a bulk. A recomp if you are starting with minimal BF to begin with and have a stated goal of gaining significant mass seems really counterproductive.
edit: I've heard in more than couple threads here a much lower suprlus than 250 being advocated for a "lean bulk". Lyle McDonald I think is commonly referenced with a surplus sub 200 (175?)3 -
Lyle McDonald needs to do a bulk.
I always wondered how come he knows so much but looks like a pencil-neck?
A mystery I guess.3 -
An oxymoron is a term that refers to two words, placed side by side, that have contradictory meaning. In this case, the word lean and bulk have totally opposite meanings.
There endeth the lesson 4 -
An oxymoron is a term that refers to two words, placed side by side, that have contradictory meaning. In this case, the word lean and bulk have totally opposite meanings.
There endeth the lesson
Just because something is an oxymoron doesn't mean it's not possible1 -
An oxymoron is a term that refers to two words, placed side by side, that have contradictory meaning. In this case, the word lean and bulk have totally opposite meanings.
There endeth the lesson
Not at all. Lean can mean many things, in this case, Lean(or nonfat) body mass and bulk meaning to increase.
Words have meanings, you should make sure you understand their exact meaning before you err.0 -
An oxymoron is a term that refers to two words, placed side by side, that have contradictory meaning. In this case, the word lean and bulk have totally opposite meanings.
There endeth the lesson
Just because something is an oxymoron doesn't mean it's not possible
I refer you to my original post in which I said it was an oxymoron. I did not say it was not possible. However, in this case I would say that its not possible to bulk leanly, given the definition of lean and bulk. One can gain lean muscle but one cannot be a lean bulk.3 -
An oxymoron is a term that refers to two words, placed side by side, that have contradictory meaning. In this case, the word lean and bulk have totally opposite meanings.
There endeth the lesson
Just because something is an oxymoron doesn't mean it's not possible
I refer you to my original post in which I said it was an oxymoron. I did not say it was not possible. However, in this case I would say that its not possible to bulk leanly, given the definition of lean and bulk. One can gain lean muscle but one cannot be a lean bulk.
"You can't lean bulk" those are your exact words. And yes it is possible.. many others have done it.. also I've done it myself. I've gained weight.. and stayed fairly lean. If you want to dissect the definition and change it's meaning "bulk means to get massive" but as I said in my previous post the definition of bulk is gaining weight with the aim to gain muscle. Some people consider a small surplus to be under the recomp umbrella, most, myself included, do not.1 -
An oxymoron is a term that refers to two words, placed side by side, that have contradictory meaning. In this case, the word lean and bulk have totally opposite meanings.
There endeth the lesson
Just because something is an oxymoron doesn't mean it's not possible
I refer you to my original post in which I said it was an oxymoron. I did not say it was not possible. However, in this case I would say that its not possible to bulk leanly, given the definition of lean and bulk. One can gain lean muscle but one cannot be a lean bulk.
"You can't lean bulk" those are your exact words. And yes it is possible.. many others have done it.. also I've done it myself. I've gained weight.. and stayed fairly lean. If you want to dissect the definition and change it's meaning "bulk means to get massive" but as I said in my previous post the definition of bulk is gaining weight with the aim to gain muscle. Some people consider a small surplus to be under the recomp umbrella, most, myself included, do not.
Have you twigged that I'm pulling your leg yet?1 -
An oxymoron is a term that refers to two words, placed side by side, that have contradictory meaning. In this case, the word lean and bulk have totally opposite meanings.
There endeth the lesson
Just because something is an oxymoron doesn't mean it's not possible
I refer you to my original post in which I said it was an oxymoron. I did not say it was not possible. However, in this case I would say that its not possible to bulk leanly, given the definition of lean and bulk. One can gain lean muscle but one cannot be a lean bulk.
"You can't lean bulk" those are your exact words. And yes it is possible.. many others have done it.. also I've done it myself. I've gained weight.. and stayed fairly lean. If you want to dissect the definition and change it's meaning "bulk means to get massive" but as I said in my previous post the definition of bulk is gaining weight with the aim to gain muscle. Some people consider a small surplus to be under the recomp umbrella, most, myself included, do not.
It really is quite straightforward.
Increasing total body mass while maintaining or reducing the percentage of that mass that is not Lean0 -
An oxymoron is a term that refers to two words, placed side by side, that have contradictory meaning. In this case, the word lean and bulk have totally opposite meanings.
There endeth the lesson
Just because something is an oxymoron doesn't mean it's not possible
I refer you to my original post in which I said it was an oxymoron. I did not say it was not possible. However, in this case I would say that its not possible to bulk leanly, given the definition of lean and bulk. One can gain lean muscle but one cannot be a lean bulk.
"You can't lean bulk" those are your exact words. And yes it is possible.. many others have done it.. also I've done it myself. I've gained weight.. and stayed fairly lean. If you want to dissect the definition and change it's meaning "bulk means to get massive" but as I said in my previous post the definition of bulk is gaining weight with the aim to gain muscle. Some people consider a small surplus to be under the recomp umbrella, most, myself included, do not.
Have you twigged that I'm pulling your leg yet?
Haha ok. These help
0 -
An oxymoron is a term that refers to two words, placed side by side, that have contradictory meaning. In this case, the word lean and bulk have totally opposite meanings.
There endeth the lesson
Just because something is an oxymoron doesn't mean it's not possible
I refer you to my original post in which I said it was an oxymoron. I did not say it was not possible. However, in this case I would say that its not possible to bulk leanly, given the definition of lean and bulk. One can gain lean muscle but one cannot be a lean bulk.
"You can't lean bulk" those are your exact words. And yes it is possible.. many others have done it.. also I've done it myself. I've gained weight.. and stayed fairly lean. If you want to dissect the definition and change it's meaning "bulk means to get massive" but as I said in my previous post the definition of bulk is gaining weight with the aim to gain muscle. Some people consider a small surplus to be under the recomp umbrella, most, myself included, do not.
Have you twigged that I'm pulling your leg yet?
Haha ok. These help
Too easy. I like to pretend I'm being deadly serious and then progressively say more ridiculous stuff0 -
An oxymoron is a term that refers to two words, placed side by side, that have contradictory meaning. In this case, the word lean and bulk have totally opposite meanings.
There endeth the lesson
Just because something is an oxymoron doesn't mean it's not possible
I refer you to my original post in which I said it was an oxymoron. I did not say it was not possible. However, in this case I would say that its not possible to bulk leanly, given the definition of lean and bulk. One can gain lean muscle but one cannot be a lean bulk.
"You can't lean bulk" those are your exact words. And yes it is possible.. many others have done it.. also I've done it myself. I've gained weight.. and stayed fairly lean. If you want to dissect the definition and change it's meaning "bulk means to get massive" but as I said in my previous post the definition of bulk is gaining weight with the aim to gain muscle. Some people consider a small surplus to be under the recomp umbrella, most, myself included, do not.
Have you twigged that I'm pulling your leg yet?
That's a common claim when caught out being wrong.2 -
stanmann571 wrote: »
An oxymoron is a term that refers to two words, placed side by side, that have contradictory meaning. In this case, the word lean and bulk have totally opposite meanings.
There endeth the lesson
Just because something is an oxymoron doesn't mean it's not possible
I refer you to my original post in which I said it was an oxymoron. I did not say it was not possible. However, in this case I would say that its not possible to bulk leanly, given the definition of lean and bulk. One can gain lean muscle but one cannot be a lean bulk.
"You can't lean bulk" those are your exact words. And yes it is possible.. many others have done it.. also I've done it myself. I've gained weight.. and stayed fairly lean. If you want to dissect the definition and change it's meaning "bulk means to get massive" but as I said in my previous post the definition of bulk is gaining weight with the aim to gain muscle. Some people consider a small surplus to be under the recomp umbrella, most, myself included, do not.
Have you twigged that I'm pulling your leg yet?
That's a common claim when caught out being wrong.
Spoken like someone who has never read anything else I've posted0 -
stanmann571 wrote: »
An oxymoron is a term that refers to two words, placed side by side, that have contradictory meaning. In this case, the word lean and bulk have totally opposite meanings.
There endeth the lesson
Just because something is an oxymoron doesn't mean it's not possible
I refer you to my original post in which I said it was an oxymoron. I did not say it was not possible. However, in this case I would say that its not possible to bulk leanly, given the definition of lean and bulk. One can gain lean muscle but one cannot be a lean bulk.
"You can't lean bulk" those are your exact words. And yes it is possible.. many others have done it.. also I've done it myself. I've gained weight.. and stayed fairly lean. If you want to dissect the definition and change it's meaning "bulk means to get massive" but as I said in my previous post the definition of bulk is gaining weight with the aim to gain muscle. Some people consider a small surplus to be under the recomp umbrella, most, myself included, do not.
Have you twigged that I'm pulling your leg yet?
That's a common claim when caught out being wrong.
Spoken like someone who has never read anything else I've posted
Well then, run on back to chit-chat, the grownups are talking here.
0 -
stanmann571 wrote: »stanmann571 wrote: »
An oxymoron is a term that refers to two words, placed side by side, that have contradictory meaning. In this case, the word lean and bulk have totally opposite meanings.
There endeth the lesson
Just because something is an oxymoron doesn't mean it's not possible
I refer you to my original post in which I said it was an oxymoron. I did not say it was not possible. However, in this case I would say that its not possible to bulk leanly, given the definition of lean and bulk. One can gain lean muscle but one cannot be a lean bulk.
"You can't lean bulk" those are your exact words. And yes it is possible.. many others have done it.. also I've done it myself. I've gained weight.. and stayed fairly lean. If you want to dissect the definition and change it's meaning "bulk means to get massive" but as I said in my previous post the definition of bulk is gaining weight with the aim to gain muscle. Some people consider a small surplus to be under the recomp umbrella, most, myself included, do not.
Have you twigged that I'm pulling your leg yet?
That's a common claim when caught out being wrong.
Spoken like someone who has never read anything else I've posted
Well then, run on back to chit-chat, the grownups are talking here.
But you need someone to tell you that grown ups is actually two words, so I'll stay for the safety of the English language.0 -
stanmann571 wrote: »stanmann571 wrote: »
An oxymoron is a term that refers to two words, placed side by side, that have contradictory meaning. In this case, the word lean and bulk have totally opposite meanings.
There endeth the lesson
Just because something is an oxymoron doesn't mean it's not possible
I refer you to my original post in which I said it was an oxymoron. I did not say it was not possible. However, in this case I would say that its not possible to bulk leanly, given the definition of lean and bulk. One can gain lean muscle but one cannot be a lean bulk.
"You can't lean bulk" those are your exact words. And yes it is possible.. many others have done it.. also I've done it myself. I've gained weight.. and stayed fairly lean. If you want to dissect the definition and change it's meaning "bulk means to get massive" but as I said in my previous post the definition of bulk is gaining weight with the aim to gain muscle. Some people consider a small surplus to be under the recomp umbrella, most, myself included, do not.
Have you twigged that I'm pulling your leg yet?
That's a common claim when caught out being wrong.
Spoken like someone who has never read anything else I've posted
Well then, run on back to chit-chat, the grownups are talking here.
But you need someone to tell you that grown ups is actually two words, so I'll stay for the safety of the English language.
Bill gates disagrees with you, and more to the point. If I've never read anything you post, that's because you're not posting here.
Clearly you're still trolling.
http://www.dictionary.com/browse/grownups
Leave pedantry to those who've got the experience.1 -
I know how to do it but somehow I always end up bulking just gaining weight til my pants don't fit over a 6-9 month period. its pretty effective.0
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The "lean" part of "lean bulk" usually references a small-ish caloric surplus. That is often defined as something around 200 calories over maintenance.....plus/minus. I read somewhere in here (believe that it was Lyle McDonald....but will not swear to that) that a lean bulk is specifically 175 calories above maintenance. Someone else in here stated 250 calories over maintenance. I am going with "200-ish" calories over maintenance.
The "dirty" part of "dirty bulk" usually references a somewhat larger caloric surplus. That is often defined as something around 500+ calories over maintenance......plus/minus.
Anyway, the concept here is that a lean bulk is going to be a slower bulk that minimizes the amount of body fat that is added during said bulk and the dirty bulk is going to add more body fat during the bulk.0 -
jseams1234 wrote: »You can't lean bulk, its an oxymoron.
I like to call it the "incredibly slow bulk so you can show off your abs for as long as humanly possible" bulk.
The problem I have with it is that the margin is soooo slim that it falls within the error range of all the calculators and calorie estimates. Riding such a slim line you are as likely to be in a small deficit as you are to be in the needed surplus. I've seen so many stories of folks doing a lean bulk for years and spinning their wheels and gaining minimal muscle - where I suspect they are most likely in a recomp than a bulk. A recomp if you are starting with minimal BF to begin with and have a stated goal of gaining significant mass seems really counterproductive.
edit: I've heard in more than couple threads here a much lower suprlus than 250 being advocated for a "lean bulk". Lyle McDonald I think is commonly referenced with a surplus sub 200 (175?)
Completely agreed. I think people need to stop being so afraid that they're going to get fat (again). Most of us lost it once or twice, and we can damn sure lose it again. Yeah you have to spend a little longer cutting. Personally I think that's better than just spinning your wheels2 -
This content has been removed.
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stanmann571 wrote: »stanmann571 wrote: »
An oxymoron is a term that refers to two words, placed side by side, that have contradictory meaning. In this case, the word lean and bulk have totally opposite meanings.
There endeth the lesson
Just because something is an oxymoron doesn't mean it's not possible
I refer you to my original post in which I said it was an oxymoron. I did not say it was not possible. However, in this case I would say that its not possible to bulk leanly, given the definition of lean and bulk. One can gain lean muscle but one cannot be a lean bulk.
"You can't lean bulk" those are your exact words. And yes it is possible.. many others have done it.. also I've done it myself. I've gained weight.. and stayed fairly lean. If you want to dissect the definition and change it's meaning "bulk means to get massive" but as I said in my previous post the definition of bulk is gaining weight with the aim to gain muscle. Some people consider a small surplus to be under the recomp umbrella, most, myself included, do not.
Have you twigged that I'm pulling your leg yet?
That's a common claim when caught out being wrong.
Spoken like someone who has never read anything else I've posted
Well then, run on back to chit-chat, the grownups are talking here.
But you need someone to tell you that grown ups is actually two words, so I'll stay for the safety of the English language.
"Grown-ups" should be a hyphenated compound word in its proper form. "Grownup" is also an acceptable version since spelling, vocabulary, and grammar are not static. The standards change as time passes and "grownup" is an increasingly common spelling throughout the English speaking world. In other words, you're outnumbered.
"Grown up," as two words make the past participle of "to grow up." "Grown ups, " as you say, is the least correct spelling of the three options. There may be some language that offers you safety, but English ain't it. There ya go, I threw you a bone with "ain't" and "ya." Have a ball.2 -
Holy crap people, stop arguing about pointless stuff on the internet and go lift some heavy *kitten*!!
As for the OP, I'd recommend you to look for B.U.F.F. Dudes Bulking Program, these guys are funny as hell, have great knowledge and aren't tryhard gym-bros. Their website also has some really nice recipes to eat clean without much sacrifice. I'm currently following their program and it's giving great results.
Cya.3 -
Lyle McDonald needs to do a bulk.
I always wondered how come he knows so much but looks like a pencil-neck?
A mystery I guess.
Well look at Mark Rippletoe, his body shape isn't exactly great, he has a beer belly, but his knowledge is just amazing and far superior than many people who have the physique of a greek god.
If you want to get fat, Rip is your man for sure.4 -
Lyle McDonald needs to do a bulk.
I always wondered how come he knows so much but looks like a pencil-neck?
A mystery I guess.
Well look at Mark Rippletoe, his body shape isn't exactly great, he has a beer belly, but his knowledge is just amazing and far superior than many people who have the physique of a greek god.
If you want to get fatstrong, Rip is your man for sure.
FIFY1
This discussion has been closed.
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