Lean bulk results reddit. If you prefer to sacrifice solid continuous progress for avoiding as much fat gain as possible DoktorLSD. I'm doing a lean bulk too and I tend to make sure I'm at 500+ surplus on workout days, and at or above 300 for rest days. The changes may seems slower but you can avoid looking either just skinny or even bulkier/fatter. Beginners (if working and eating right) will put on like 8-10 pounds in the first year and you’ve tripled that in a quarter of More endurance, say you can get a 5RM on 100kg squats, after maybe a week or so supplementing creatine, you should be able to grind out 7-8 reps with 100kg. So dirty bulking is faster because you should definitely hit your upper limit (and exceed from it) than you would in lean bulking. You should weigh a bit more while bulking just to process more food. Put in your stats, your weight every day, your caloric intake every day, and what weight change you want (like 0. 82g/lb to 1. Lunch and dinner is whatever my family was gonna eat. Difference of Bear Mode. Training is arguably the most important aspect of building muscle. to 195 lbs. Generally speaking, 0,5kg per week for a clean bulk and If you're starting to feel like you can't eat enough, drinking your calories can help. Whey makes for a good default. At least 0. Generally, there is no reason not to take it. 0. Still 26 pounds of muscle is not possible. He says to stop bulking at 15% and then to cut back. Give you tips and advice to creating your own bulking plan. Just pay attention to your calories and macros for your lean bulk and don't worry about supplement brand marketing. I agree with others on here, forget the term "lean bulk", it's an undefined term which just means whatever you want. Plus doing a lean bulk means your going to put on muscle more densely you won’t end up having a ton of subcutaneous fat. Mar 2, 2024 · But if your goal is to absolutely optimize your diet for a lean bulk, here are the ideal macros ( study ): Eat enough protein to maximize your rate of muscle growth. The answer was 20-rep squats! I leaned out considerably during that time, dropping from ~15% to ~11% body fat. Dirty bulk: Generally eating less clean foods, and eating well over 500 calories over TDEE. Total: 69g protein, 3g fat, 44g carbs. OHP: 73 -> 124. Then go back to maintenance with indulging throughout the summer. Eat at maintenance and lift heavy. Reply. Adjust calories up or down based on the weekly average to satisfy the monthly rate of gain. Fwiw I lift 3 days full body and am basically sedentary the rest of the week, very little cardio. Around 300cal surplus. My goal is to maintain a healthy lifestyle and build a good-looking physique to help support a high-level of physical and mental performance. If you're lean bulking, you'll have to be in a modest surplus. wiki for help with common questions. Mass gainer often contains protein, but its main purpose is calories and it does that using carbs like maltodextrin and sugar. 5lb per week too difficult and a lot of time consuming for myself, so I usually did like between 1lb-2lb. 2 (approximate weight at 12% bodyfat) Keep in mind, this is just an approximation, but it's a good place to start. 0% with semaglutide vs -3. Eating maintenance will bot allow you to put on a significant amount of mass. ago. Supplements:magnesia, vitamine c, if not already whey. Anticipate and overcome potential challenges. Maingaining would be anywhere from 0. I started at your same age, height and 4lbs lighter 11 months ago, I'm up 30 lbs now and looking much better. all that's necessary is the common sense stuff: have few meals a day, don't overeat, chew and masticate well, eat lots of fresh fruits and leafy vegetables. , if you gain 2 pounds of fat and 5 pounds of muscle, your body fat percentage will go down). I'm at the tail-end of a cut, so I've started planning for my transition into what I hope to be a lean bulk (I'll be reverse dieting slowly into a ~500 calorie surplus) Currently, I'm running this PPL routine: Push. Fat should be burned through metabolism which comes from muscle. 15 lbs is a lot at your height. 5-1 pound per week. Jan 24, 2019 · Final reflections. Ideally, as you’re gaining size you’ll never go above 15% body fat again. TL,DR: Eat 300-500 calories over your TDEE every day and lift according to a prescribed muscle-building workout routine. 11. Maingain vs Lean Bulk vs Dirty Bulk. 1 tsp ashwagandha powder (optional)**. Aside from the name the program is actually decent and if money is not an issue there's no harm in giving it a try. And none of them touched my hair. I went from around 12% BF to 19% (determined with calipers). Here’s the results from the STEP 1 study “Percentage change in body weight from baseline to week 68 was -15. Yes. Doing that you should be able to build muscle and loose fat simultaneously for at least 6 months. A has like 1600 calories and close to 100g protein in it, helped me a lot on my first bulk. Track Your Progress. Cardio twice a week- HIIT training works best for burning fat. Bulk, you need muscle mass to fill out a 6ft+ frame. As long as your lifts are increasing then you are more than likely gaining muscle mass. I only dropped the reps from the higher numbers to the lower this week, as this is week one of the new 12 week bulk. Deadlift: 180 -> 360. 1/2 cup of diced yellow bell pepper. LeanGains is a specific program based on Martin Berkhan's methodology of lifting…. of lean ground beef: 72g protein, 32g fat, 0g carbs. Several weeks into my first cut now, and revealing what I built those first 8 months. These lean bulks should be stretched over several months. You can eat at a small fat deficit and eat a little more protein than usual, anywhere from 1. I walk for 5-6 hours straight at work, so i need about 4,000 cals to maintain weight, and 500 - 700 calories to replace what i burned off. If you're interested, my macros were: W:227P/53F/428C R: 211P/80F/85C W: 3150kcal R: 1900kcal (TDEE = 2250kcal approx) I can answer any other questions you have. It is more efficient to build muscle in a bulk because you can lift heavier and your body is working well due to the excess calories. 5 lbs per week. As long as you are maintaining nice surplus you are okay. And no, if you aren't increasing weight you aren't going 100 over tdee today. By doing so, you slowly build muscle and strength, while quite possibly decreasing your body fat percentage (i. Once you have some muscle on your body you can start thinking in terms of cutting and bulking. As stated earlier when I started this bulk I was around 130 pounds and now I am just over 160. Throw in a few -300 days here and there to ensure you stay lean. This, in my experience, will minimize fat gains. 1-2 lbs per month is plenty imo. . 2 tbsp of chopped cilantro. I found 0. Sep 7, 2020 · Lean Bulk Step 6: Training. Lock back in and go to true lean bulk with nutrition for the fall and start mid winter cut. 5 lbs per week of muscle growth without AAS. Step 3 - Determine whether your goal weight is a healthy BMI. Clean bulk: Bulking while eating nutritious foods. 5 should be pretty lean if you manage to be disciined enough and manage it. Eat roughly 1400 calories over maintenance every week split up however you like. On the week to week it should resemble a lean bulk. Just make your own shakes, cheaper, healthier and you can choose how they taste. The 3300 range gives me about 0. Just dedicate the time to it. Admit what you want and say it. But the principles don’t change whether you’re losing body fat or trying to make gains on a lean bulk. I could not, so I did a dirty bulk and still ended up at a lower %BF at the end of my first bulk. 3x5 Bench 3x5 OHP 3x8 Incline Bench 3x8-12 Lateral Raises 3x8-12 Skull Crushers Pull. The data doesn’t support that in any way. You could lean bulk if you want to but the results will be much slower. Find out your maintenance calories, add 200-300 calories. ON whey is great, but so are many other brands. It sounds like body recomp would be best. 3%) and regional visceral fat mass (-27. Peanut butter sandwiches, yogurts and milk. 8. Weigh yourself daily to create a weekly average. I took one mini cut over the summer Cut your fat levels down then after cutting your fat levels - slowly build a caloric surplus. I felt I could have went harder, and used even higher weight at the lower reps, but I was Transition to maintenance for 2 weeks to be sure you have your maintenance kcals locked in and then do a mini cut for, say, 6 weeks. For those unaware, maingaining is essentially just eating at maintenance (+/- 50-100 cals) every day, and slowly packing on muscle in the process. You’ll need to bulk the entirety of the 4 months to see the best results. Appear shredded, lean, "toned. What really matters though is the overall calories at the end of the week. " Look muscular without clothes. My TDEE is about 2600 and I've been taking in 3100 daily. I'm a creature of habit so it suits me well. Pull-up negative sets, push-up sets with variations, squats, lunges, cossack squats, dips, core, grip work, etc. I decided from the beginning to go the long road of a lean bulk. I understand that I’m not over my true TDEE, rather MF current calculated TDEE as the graph above shows that is still increasing. The clue is in the word "lean", you want to put on the least amount of fat you can. This is the opposite when cutting. 5l water only And exposure to daylight (find the right balance!) Calories:30,30,40 or 30,35,35 Carby/Fat/Protein. Most people you’ll see “lean bulking” are already somewhat trained with decent mass. Tl;DR Greens, lean meat, fat fish, at least 2. ADMIN. 1 tsp cinnamon. A fun twist is to squat 20x225, 20x185, 20x135. Been seeing a lot of attention surrounding "maingaining" as opposed to your more popular lean bulk or traditional bulk/dirty bulks. I would go up a pound and weight fluctuates by 2lbs regularly. My carbs for workout days are roughly 50-100g more than rest days - usually coming from banana, yoghurt (pre workout) and milk (post-workout). 7 grams per pound bodyweight per day. Depending on where you start, you can easily put on 20-24 lbs of lean mass in a year. Unless you have a physical job, fill in what you've burned off. But in actual studies, there hasn't been any higher . 6'3 170lb, 32yo. 4. For cutting I would try with 250 calories after 2 weeks you can go more below if you want to. Decide whether or not bulking is relevant to your personal goals. If you’d rather buy flavoured protein, both vanilla and cookies-and-cream suit the recipe well. If you use this properly it can help lean muscle mass and muscle growth much more the then s4 by far and s4 is already known as an extremely powerful muscle building compound. Oct 8, 2020 · A clean bulk focuses on whole, unprocessed foods while generally curtailing processed foods high in fat, sugar, and calories. But for a natural lifter, you can't really gain more than 23 lbs of muscle per year. 1g protein= 4 calories, 1g carb= 4 calories, 1g fat= 9 calories. Usually a ‘lean bulk’ calories wise but not necessarily. Deadlift - 320lb (145kg) x5 > 353lb (160kg) x 4. For a good lean bulk you should be eating as small a surplus as you can to be able to still get stronger. LG is essentially skipping breakfast to extend the fast and eating all your meals in a much shorter window, in my case 9 hours. Without a serious bulk you may miss out on precious gains. I just finished up a lean bulk in the last 8 months and my body fat barely changed despite gaining 225g per week. 5g/lb. 276K subscribers in the leangains community. With this being said EVERYONE IS DIFFERENT. Diet and Supplements: 300-500 calories surplus. My last bulk was successful but i gained about a 40-60 ratio of muscle mass to fat, respectively. Please see the r/Fitness Wiki and FAQ at https://thefitness. News, articles, personal pictures, videos & advice on everything related to…. whey isolate)*. Water weight varies with people. If not, start doing that, or else you won't be able to lean bulk properly. Decided in June that I was going to start my first lean bulk after being afraid of gaining weight due to previously being fat. I’d say around 75 calories, maybe 60 on a rough day. You have to eat more calories than your body expends in a day, and not just protein. Be patient and don't have unrealistic expectations. My favorite way is 5 days of +500 and 2 days of -300. Eat a minimum of 1 gram of protein per lb body weight and get your hormones checked out. Apr 5, 2024 · 1 scoop protein powder (e. Fat people should obviously start with a cut. Clean bulk you minimize the amount of fat you gain so it's easier to cut, but results are slower. 3. There are many studies showing that s23 to And you can't track it. When you absolutely can't put more weight on the bar, eat more. 5% of you body weight per week which is around 100-300 calorie surplus. 180 - 10. Yes it's probably a good program for building strength and muscle, from what i have seen so far from the videos, its easy to make food is for building the blood. That doesn't seem like much in the short term but if you took 1 year to get back up to 90kg I can guarantee you'd be in a significantly better place than Any advice on a cleaner, slower bulk vs a regular bulk for results down the road, say 6 months out? Other info: 20F, 5’7, current weight ~140 lbs I don’t count macros but I usu hit ~2000-2400c and aim for roughly 120g protein Any tips are appreciated! Steroids are like an experience multiplier in a video game, not a magic cheat code that spawns 30lbs of lean mass and 50+ lbs on all your maxes. Muscle mass will come with time and dedication. I kinda 1/2 skimmed, but it looked well written, not wafflely like Lyle Mcdonald's body recomp site and you actually cited sources properly . 2. Once you’re up to 14-15% body fat it’s time to cut back to the 9-11% range. I am now sitting around 162lbs. Basically maingaining. Started off at 2500 calories and now for the last month and half been eating at 3000 calories. 5% The term "lean bulk" is all about building muscle with minimal fat and 99% of this comes from diet. With only 30 minutes i’d recommend including the big compound lifts (squat, bench, deadlift, overhead press) A clean bulk is eating at a surplus of 300 cals over TDEE. BB Row: 118 -> 188. At least 20 pounds of it is water and waste still in your system from the food you’ve eaten in the last few days. Yes but Coach Greg says maingaining, you don't gain fat nor lose fat. But you would want to maximize your gains by eating at a 0. Meal 3: 8 oz. I would bulk hard if I were you. 8 months was a random number, but depending on how it goes I may extend to a year, it’s just my body fat that makes me question if I should. And also, when you lose weight, I would guess about 80-90% of that is fat. I have a lil-something stash too. Gain like 0. Starting with 200-300 kcal surplus is generally recommended and adjust based on monthly weight trends because your TDEE should increase over time. Wait so what are the main differences you're referring to with "standard BB diet" vs "leangains protocol". Biceps: 11 in -> 13 1/4 in. 5-1. If you were you would be gaining weight. Count my lean bulk cals so i eat for the rest of the week 2500 so i will hit my lean bulk goals at the end of the week ! Q. Your cut and bulk cycles will be kept in the range of 8-15% body fat. It can cause mood swings! S23 is basically a concentrated form of s4 or andon. Differences of Lean Bulking. That might just be personal preference as carbs I started out at 6ft, 140lbs. I've been stuck at 240 lb. The goal of these threads is to generate discussion about the posted compound and get a wide variety of user experiences and feedback about it. You’ll feel stronger and recover faster but the fat- especially in the belly at my age- is hard to get rid off come cutting season. Take in lots of fish oil (20 grams a day min) and 2k a day of magnesium (not oxide or citrate). 5 pounds a week to build an aesthetic v taper physique. 0-0. I do 60g whey protein, 60g blended oats (you can either buy oats and blend them or buy already blended oats), 30-60g peanut butter, 400-500 whole milk. It helps with recovery, so you can train more effectively. Doing cardio while lean bulking wont burn fat because you wont be in a deficit. Lean Bulk: Generally eating no more than 500 calories over TDEE to gain between a half pound and a pound a week. The easiest thing is to eat the same amount of food every day, but you can cycle calories if you want (its mainly if you lack energy on workout days and want to get in some extra carbs). You don't need a huge surplus to put on mass over time. Some is tougher on my digestion and some is harsher on my blood pressure, but nothing that isnt expected. For me that’s meant 1-2 lbs a month (currently up to 160 from 130 in about two years). Really you can add 400-600 for a few weeks at a time and gain lean muscle. Each come with benefits and drawbacks. 5 lbs a week. 1/2 cup of diced zucchini. Hit compound exercises hard- bench/squat/deadlift. Goals of your cycle. Squat - 335lbs/152kgs (haven't tested squat PR for 2 months) Deadlift - 425lbs/192kgs. Eat clean and drop the I started my bulk in November and could not be happier. Additionally, start lifting 3 times a week. In order to build muscle you have to EAT. 10. Dirty bulk is +500. Progress pics for you to critique *173 lbs. • 2 yr. 8lb-1lb per week surplus. but basically the results we're group A gained 80% muscle 20% fat, group B gained like 60% muscle 40% fat (if i remember correctly). You will gain 1. 8 = 169. Focus on getting your macros and then calorie goal. I’d shift to maintenance now and work the weight you’ve gained into muscle. But that's just my 2c on your current setup. If so, then look up the TDEE calculator from r/fitness. Anyone can dirty bulk and add 30-40lbs to their frame but that isn’t lean mass. If you're bulking and eating good healthy foods most of the time you're good. 5g/kg of lean body mass. However, diet wise, dial down and get your diet super clean. Eating slightly below maintenance, watching your diet in regards to protein intake. Whey protein is basically protein extracted from milk, in powder form. Ending my first bulk (3 months). Working out for 6 years might, but 3 months not a chance. Generally a 200 calorie surplus is recommended but depending on the intensity it may be okay to add an extra 100-200 here or there. 6% with placebo. So all in all, it means you can grow muscle and get lean at the same Really depends on where you started and what your weight is currently. If extremely small I’d say throw the clean bulk out the window and just eat for mass and stop wasting time. You won't get anything except a stressed liver and shitty lipids if you don't fucking grind. For a lean bulk, you'd want to aim for an average daily surplus of about 250 Nov 8, 2021 · If your primary goal is to gain muscle then focus on that. ¼ tsp vanilla. So don’t freak out! Resist the urge to cut. 6% x 180 lbs = 10. Just do a recomp. 5-2. If diet adherence is not an issue for you, you can look into lower protein intakes of 0. 2 kg/week). From only hitting 105 bench to just hitting the two plate club 135 lbs deadlift to 315 lbs (for 2) Being in a calorie deficit burns fat. You also have to fucking break your ass doing weight training. Slight caloric surplus in order to gain maximum muscle and minimum fat. 3x5 Dumbbell Rows Some important clarifications. Potential benefits of clean bulking Clean bulking may provide several This might sound counter-intuitive, but increasing calories can be what is required to continue losing fat, that's especially true when you become pretty lean. 2-1. In my view you want to be "in a surplus" not "in an occasional surplus, about 5/7 days of the week". Squat - 220lb (100kg) x 7 > 265lb (120kg) x 5. 5 in -> 22 1/4 in. Both of these factors are less important during a bulk, so I think you are justified in lowering your protein intake. If you don't track your progress then you won't know if you aren't gaining at all or if you are gaining too fast and adding unnecessary body fat. Except on first month, where I was eating too much and got alot of fat. results in as little as four weeks. You don’t have to get fat during a bulk. 3M subscribers in the bodybuilding community. Aspects of your experience to include in your comment: Your definition of a lean bulk. (eg 50-50 or even 60-40 the other way would be really great) Jun 12, 2015 · After those 2 weeks start lean bulking. I’m writing about my 3-month experience with bulking so you can: Understand the habits necessary to a successful bulking program. The leangains in general is cutting once and bulking as slow and as long as possible. Aim to gain around 1kg bodyweight per month, that's a consistent rate that most people can stick to without putting on excessive body fat. 41 votes, 20 comments. I saw what fantastic shape hugh jackman was in in the latest Xmen film and reading he was doing 16/8 clinched it for me. Tren, Dbol, Halo, Sdrol, Mtren, NPP, Winstrol, Anavar, Test suspension, Tren suspension. 4%), leading to 3. 25-0. This is the beauty of gaining muscle- the fat distributes itself much more aesthetically. 300g is still a huge amount at ~4g protein/kg at your current stats, or ~44% protein by calories. if you're nourished, the blood will build the body. Fat is gained through excess calories, while muslce is gained through protein synthesis (basic explanation). You won’t get the crazy fast mass results that some folks in this community achieve by worrying about staying lean. for maximum muscle gain, a big bulk is better than a small bulk. Find a workout routine that focuses on putting on mass. 3rd: if u really want to gain weight/mass don't be obsessed with eating "clean". The recommended routine is a good place to start. I then read up on the health benefits of IF and nutrient partitioning and saw the results from Martin's clients and decided that was the approach I wanted to take. *. A place for the pursuit of physical fitness goals. e. 94 votes, 147 comments. To keep your gains lean you want to gain at a rate of about 0. When the last 2 reps are challenging go up in weight. 1 If i do number 2 plan does it build muscle same as if i eat like daily 2900 to do lean bulk if the calories on the end of the week are the same ? For example, for Lean bulk you need to go up 0. The cardio will improve heart health, eat up some of your recovery budget, and require you to eat more to keep gaining weight. I work in a sedentary but stressful environment Yes. Incorporate a plot if you want, just move build muscle. Kraken_89. Lyle McDonald says to start bulking around 10-12% for men (19-24% for women). Standard body-building diet is eating breakfast and five to six meals a day. r/leangains. Say your starting point is 180 lbs at 18% bodyfat and your goal is 12% bodyfat. Half of that 24 lbs will be fat anyways, which would put it at 12ish lbs of lean mass. Heavy caloric surplus in order to gain maximum muscle and up to 20% body fat (Not dirty bulking) Appear beefy, yoked, stacked. Bench - 155lb (70kg) x 7 > 187 (85kg) x 5. i’m 16, 5’9 (175cm) and 60kg~ (132lbs), and i was told here on reddit i should be bulking, i used to eat around 1500kcal a day but eating isn’t a…. Your body also can't make muscle out of trash, no matter how much gear you put in it. You understand lean mass isn’t just scale weight. 5-1lb a week. You likely have low testosterone that needs to be monitored. Fat is easily shed off later. 3-4 times a week doing compound exercizes, and you need to do this consistently for months. No contest there really. Obviously it's highly situational. Monitor progress after a couple weeks and adjust as necessary. Was wondering whether a slower bulk (ie less than 500cals over TDEE) could result in a better ratio. Weight may spike at first as your body gets used to the increased food and carb intake. If you want faster, go dirty but expect to cut harder. This resulted in reductions from baseline with semaglutide in total fat mass (-19. Cheat meal on lean bulk best approach! To fix it. 5 put too much pressure and stress. The focus remains on progressive overload and good form. for about two months, so it's time to switch to a different squatting program. You can guesstimate and try to stay within 500 calories. Bulking does increase your body fat percentage. g. Or just below . All good in the hood. I do, however, cycle my carbs. If you can get enough calories with a lean bulk, go for it and you probably would get the best results that way. eat large meals away Started skinny fat. 1 cup of cooked brown rice: 5g protein, 2g fat, 44g carbs. Skinny people should obviously start with a bulk. Get most of your energy from carbs. Lean gains is also an option. No matter what, you’re going to put on fat while bulking so don’t think you’re doing something wrong. The unfortunate truth is that lean bulking is slow bulking. Other weight gain is associated with water, fat, and glycogen stores. A dirty bulk is stupid for any lifter and a lean bulk wouldn't really benefit you too much either (yeah maybe a little in terms of strengthmaybe). Aim to gain 1% bodyweight per month. You need protein, carbs, and fats. My routine has been Chest/Tri - Back/Bi - Legs - Shoulders with a rest day when Mass gainer is unfortunately a load of sugar. 2 lbs a week. If you are skinny fat then you are fat. IMO eating 100-200 calories over maintenance, in attempt for a "lean bulk" is a waste of time, your much better off going for a 300-500 calorie surplus at least. Idk my body fat percentage but I plan to get down to 10 percent bf by May 1st (hopefully) or by June 1st and Lean bulk with a 250 Surplus 0. In addition I did also measure my biceps and my quads before and after and here are the results. I cut down from 170lb to 146lb and have since been trying to lean bulk. Don't be afraid to dirty it up a lil bit (don't go overboard, just enough to nudge u) 4th:. Over is better because you can always throw a week minicut here and there throughout the bulk to cut fat. I would say keep bulking for another 3 months at least. It will tell you what your caloric intake should be to meet your goals, and it will change If you bulk, you can do it pretty lean, but like everyone else is saying it takes more time. It usually has less than 150 calories per scoop and is meant to be high in protein, not really high in calories. 0 pounds per week. With a dirty bulk you'll gain quicker but you'll also gain more fat. Quads: 18. 31 years old, 5'9" 173 to 195 (currently). You see teenagers adds massive lean mass in their teens and Get a good Bodyweight workout in three times or more a week. If you find your gaining a little too much fat then bring in 2-3 cardio sessions a week at 20-30 minutes. This will probably be around 20% of your total calorie intake. A pinch of salt. I think I need to keep going 😂. Have tried most things out there. Is it bulking and then cutting (500 surplus and deficit) faster approach to gain most muscle mass or lean bulking (+250,+300 surplus and deficit) Yes, cycles of bulking and cutting are ultimately faster in terms of reaching muscular potential. Currently steady at 152lb, so a roughly 6lb gain over a period of 8 months. No need to cut if you have no muscle mass to begin with and there's also no need to bulk if your body fat % is already high. I want to lean bulk until i’m 15 percent body fat then repeat the process get down to 10 and back to 15. Thats why people do bulk and then cut cycles. Alot of people you will see to bulk with increase their calories by 1000+ cals. 1/2 cup of diced red bell pepper. Once over 30 you will naturally have lower hormone levels but of course at 30 its barely noticeable but I said over 30 that includes from 30 to dead. My point: pick something that works for you and be consistent with it. It's pretty much impossible to keep at a 300 calorie surplus because of labeling inaccuracies. I trained for about 8 months before I really checked my diet and began to put on weight. *You can use any kind of unflavoured protein powder. 5. 18% - 12% = 6%. Lean mass takes time to add up. 5lbs a month and look leaner too. This is all anecdotal, of course, and you should take these reviews with a grain of salt. On a bulk, don't worry about the fat bc that is temporary. Track your calories accurately and keep eating. Reply reply. eat more easily digesting carbohydrate rich foods for energy through your work outs. 2 tbsp of lime juice. Chances are all that's gonna happen is your gonna put on fat that your just gonna have to burn off later (when you can no longer make gains on a deficit for that matter). You need to get rid of the fat. I am satisfied with it (so far) as I have stayed a pretty low body fat and like how I look year 'round. Lean bulk is normally about 200-300 a day extra. It’s impossible not to gain any fat in a bulk. Once you are stronger, "bulking" and "cutting" are things you can look into. I don't know the reasoning behind this, but that is something that I went through after reaching a weight loss plateau. el sm hi su vr wd uc hj gn cc