clean bulk

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lyonspatrick222
lyonspatrick222 Posts: 49 Member
in Goal: Gaining Weight and Body Building
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

Replies

  • galgenstrick
    galgenstrick Posts: 2,086 Member
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    Did you read through this?

    http://community.myfitnesspal.com/en/discussion/10049766/bulking-a-complete-guide-for-beginners/p1
  • rgrz82
    rgrz82 Posts: 9 Member
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    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
    ndj1979 Posts: 29,136 Member
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    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
    gtmfitness Posts: 51 Member
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    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
    lyonspatrick222 Posts: 49 Member
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    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 !

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