Bulking up can be frustrating and daunting. Not knowing how to bulk without getting fat often leads to gaining too much fat …
And feeling discouraged.
If you’re unsure of how to start bulking or you already spend hours in the gym, eat like an elephant and are gaining more body fat than the Nutty Professor in a chocolate factory …
Don’t throw the towel in yet!
After my bulking experience and as a fitness coach, the following tips will help you gain muscle mass …
While maintaining a lean, chiselled physique.
After my bulking experience and as a fitness coach, the following tips will help you gain muscle mass …
While maintaining a lean, chiselled physique.
To Bulk Without Getting Fat
- Lift weights
- Eat a surplus amount of calories
- Eat healthy foods
- Consume enough protein
- Avoid too much cardio
- Avoid dirty bulking
- Sleep well
Let me explain how these actionable tips will help you bulk up without unwanted fat.
So, let’s get started with the first one …
Lift Weights
Lifting weights is pivotal in bulking and is a primary driver of muscle growth. When you participate in resistance training, you create tiny tears in your muscle fibres. Your body repairs these tears and makes them bigger.
A process known as hypertrophy.
Lifting weights increases your metabolic rate, meaning you burn additional calories at rest. This can help manage fat gain while stimulating muscle gain.
Incorporating various exercises and rep ranges will also prevent plateaus and keep your muscles challenged.
How To Train During A Bulk
You should prioritise compound lifts over isolation exercises. While isolation lifts will play a role in your training, heavy compound movements are more effective in building mass since they recruit multiple muscle groups.
Use progressive overload to build muscle
To stimulate growth, you will need to use progressive overload. This means using heavy weights (appropriate to your level) and increasing weight or reps over time to challenge your muscles and stimulate growth.
Importance of correct technique
Correct technique is crucial for effective building muscle and injury prevention. Some compound movements can take time to learn if you’re a beginner. So, focus on controlled movements and avoid sacrificing form for heavier weights.
Eat A Surplus amount of Calories To Bulk
A simple fact of increasing muscle mass is that you must eat more calories than you burn. Caloric intake and lifting heavy weights are the most critical factors in determining building muscle.
A caloric surplus increases protein synthesis, energy levels, and testosterone, leading to superior muscle growth.
Unfortunately, this will result in some excess fat being gained. It’s unavoidable!
Yet, eating the right amount of surplus calories can make lean bulking possible. There are a few ways to minimise fat gain:
Small calorie surplus
It is a myth that you must eat tons of calories above your maintenance level. Gaining extra muscle tissue only requires a small amount of extra calories.
Generally, an increase of 300 – 500 is an excellent number to maximise muscle gain. But you’re here to gain lean muscle …
So, aim for around 100 to 150 calories over your maintenance calorie level.
Again, you might have to adjust over four weeks to get this right.
However, increasing only a small amount can still result in muscle growth and prevent excessive fat gain.
Be patient, as this method may take longer.
Short bulking phase
This is an excellent method to maximise muscle gain and keep body fat levels rising too high.
Many find it challenging to endure a prolonged caloric deficit after a traditional 12—16-week bulking diet.
So, a short bulking phase of only 4 – 6 weeks and then a 2 – 3 week cutting phase in between will keep body fat levels down.
Both can be effective and should be chosen based on personal preference or how your body responds to each method.
Eat Healthy Foods To Minimise Fat Gain
Eating healthy whole foods is crucial for men who want to lean bulk, minimising fat gain. These foods include:
- Meat
- Fish
- Fruits
- Vegetables
- Whole grains
- Nuts
- Seeds
These are essential nutrients that help muscles grow and keep you healthy.
Whole foods are typically lower in calories because they contain fewer additives. So, you can eat more than the highly processed version. This makes it easier to control caloric intake and improve body composition.
By choosing nutrient-rich foods first, you ensure your body gets the vitamins, minerals, and protein it needs to repair and grow muscles without eating too many extra calories that have no nutritional value.
Additionally, whole foods promote better digestion and sustained energy. This is vital for maintaining peak performance during workouts. Therefore, incorporating healthy foods into your diet is a sustainable strategy for achieving a lean bulk and optimising body composition …
And for all-round health.
Consume Enough Protein To Build Muscle
It is essential to eat enough protein to build muscle.
Your body uses protein to repair and grow your muscles. This is especially important after we exercise.
To maximise muscle gain, it’s crucial to have a regular protein intake from sources like lean meats, fish, eggs, beans, and nuts.
Eating enough protein throughout the day ensures your muscles have the building blocks to grow big and strong.
How much protein you need to consume can vary from person to person. A study found evidence that the recommended daily protein intake should be about 1.6g per kg of body weight.
However, it is essential to realise that this can vary from person to person. In fact, the same study found that some test subjects benefited from consuming 2.2g per kg a day.
Avoid Too Much Cardio To Build Muscle
Notice that the heading is “Too Much Cardio”. I would never tell anyone to stop doing cardio completely. Cardio has many health and fitness benefits.
But it is essential to understand the context of your goals!
Doing lots of cardio can interfere with muscle growth. So, while some cardio, such as walking, is excellent, Running four times a week is not ideal. This will impact your body’s ability to grow muscle.
Avoid Dirty Bulking To Build Lean Muscle
So many men, especially when they’re young, focus only on eating as many calories as they can—not on the quality of calories.
This leads to eating junk food.
Using the dirty bulk method is a bad idea for these reasons:
You will eat more calories than you need
As we mentioned before, to minimise fat gain, your calorie level needs to be as low as possible to avoid excess fat …
But high enough to build more muscle.
Eating junk food makes this problematic as your calorie intake with each meal will be extremely high.
Dirty bulking is not suitable for your health
Eating fast food or many highly processed foods harms your general health. Even though your goal is to maximise muscle gain, your health should also be a priority.
Remember – your body is the most valuable thing you have …
So why abuse it?
Sleep To Grow Muscle and Lose Body Fat
Sleep is one of the most powerful tools for building muscle and burning body fat. An adult male should aim for 7-8 hours of sleep. This will help:
- Recovery
- Muscle growth
- Fat burning
So they are the seven tips for bulking while not putting on too much fat. There is one extra thing to consider, and that is stress.
Managing stress for optimal muscle growth
Stress can negatively impact muscle growth primarily due to increased cortisol levels. When elevated, cortisol promotes muscle protein breakdown and hinders the synthesis of new muscle proteins.
Also, high stress levels can lead to poor sleep quality and reduced recovery times. Chronic stress may also result in low testosterone levels, further impeding the body’s ability to build and maintain muscle.
Therefore, managing stress effectively is essential for anyone aiming to optimise muscle growth and overall health. This can be done by simple actions, such as:
- Walking
- Reading a book
- Do not watch your favourite but rubbish sports team (ok, maybe that one is impossible!)
Understanding that muscle gain takes time
Building muscle takes time – especially when you’re trying to lean bulk.
So, be patient and trust the process. Along the way, you can increase or decrease calories …
But make sure you give yourself enough time to judge if a change is necessary.
Key Takeaways for Bulking Lean
The key to effective, healthy bulking lies in balancing adequate calorie intake. And maintaining a healthy lifestyle.
Avoid the pitfalls of dirty bulking by opting for nutritious foods. So, keep a mindful eye on your calorie levels.
Prioritise quality sleep to enhance muscle growth and fat loss. And manage stress through relaxation techniques.
Building muscle takes time and patience. So trust the process and make adjustments when needed.
Remember, your body is your most valuable asset. Treat it with care as you work towards your fitness goals.
Frequently Asked Questions
Can I lose fat while bulking?
Beginners can definitely lose fat while bulking, and this is the period when gains are at their highest. But it is a lot harder for men who are not in the beginner phase to lose body fat and increase muscle size at the same time.
This is why we generally have bulking and cutting phases.
Will I gain fat if I clean bulk?
Gaining some fat is part of bulking – even clean bulking. To gain muscle, you have to have a caloric surplus, which will result in weight gain.
How long should a bulk last?
The length of a bulk can vary depending on individual goals and progress. Generally, a bulking phase can last from four weeks to eight months (although I wouldn’t advise bulking for 8 months).
It’s crucial to assess your progress regularly and make adjustments as necessary. Track your weight, strength levels, and body composition to ensure you are gaining muscle at the desired rate.
Remember that slower, more controlled bulking yields longer-lasting and healthier results.