Lean bulking

ethancuthbert13

How many calories should I eat to lean bulk ?

Cahgetsfit

depends on a whole bunch of things such as your height/weight/age... go calculate you tdee on something like tdeecalculator.net and work it out.

psuLemon

Roughly 10% above your maintenance levels, with a well structured lifting routine and about .8-1.2g/lb of protein.

4Pop

Enough of a surplus to equal a 2-3 pound gain per month.

mmapags

4Pop wrote: »

Enough of a surplus to equal a 2-3 pound gain per month.

Exactly how would one gain about 3 lbs per month without steriods? Maximal gains for me with an optimum nutrition and an optimum program max out at about 2lbs per month. Effective rate of gain is probably less.

psuLemon

mmapags wrote: »

4Pop wrote: »

Enough of a surplus to equal a 2-3 pound gain per month.

Exactly how would one gain about 3 lbs per month without steriods? Maximal gains for me with an optimum nutrition and an optimum program max out at about 2lbs per month. Effective rate of gain is probably less.

I don't think we can say that applies to everyone. There are those who can gain more and gain less fat. Programming, age, genetics, lifting experience, and test levels can all affect your p-ratio. Heck i have seen women do 50/50.

Personally, i think its better to monitor how you are developing and adjust.

4Pop

mmapags wrote: »

4Pop wrote: »

Enough of a surplus to equal a 2-3 pound gain per month.

Exactly how would one gain about 3 lbs per month without steriods? Maximal gains for me with an optimum nutrition and an optimum program max out at about 2lbs per month. Effective rate of gain is probably less.

So from the 2-3 pounds I posted, you chose to ignore the 2, for the sake of an argument. And, as already mentioned, you're not the "standard".

mmapags

4Pop wrote: »

mmapags wrote: »

4Pop wrote: »

Enough of a surplus to equal a 2-3 pound gain per month.

Exactly how would one gain about 3 lbs per month without steriods? Maximal gains for me with an optimum nutrition and an optimum program max out at about 2lbs per month. Effective rate of gain is probably less.

So from the 2-3 pounds I posted, you chose to ignore the 2, for the sake of an argument. And, as already mentioned, you're not the "standard".

I didn't ignore the 2 lbs.

Maximal gains for me with an optimum nutrition and an optimum program max out at about 2lbs per month.

I addressed both amounts. I did mean to type "men" not "me". At age 67, I am definitely not the standard! The info I've read that I am basing my opinion on is from Lyle McDonald and the article he did on this topic. It does not agree with you are psulemon or rates of gain above 2lbs. for anyone but beginners or the obese. He calculates the models based on a % of body weight.

i suppose there could always be genetic outliers but I wouldn't approach my training and set my expectations on being one.

Rabbit91476

That 2-3 pounds won’t be all muscle. I’m Guess I’m about 12% body fat. I read try to get to 9-10% body fat. Lean bulk to 15-16. Then cut back to 9-10. Repeat. Keep the protein up to not loose mass.

Now me. I’m going to maintenance calorie. Threw dinner. And my extra 200-300 is a health carb treat 2-4 times a week. Like popcorn or something. I only do. Moderate calisthenics. So I will never massively gain muscle mass but if I can pack on5-10 pounds of muscle over a year and still look and feel good I’m half