Getting started with lean bulking!

We're in the middle of winter, and for many bodybuilders that means one thing: bulking season. When you bulk, you eat more than your calorie needs, so you gain fat, which you can turn into muscle later on. Besides bulking, there is a slightly less extreme variant called lean bulking. A lean bulk focuses on staying relatively lean while you bulk. To achieve that, you need to reduce the calorie surplus a little. Lean bulking can be quite tricky. Of course, we're happy to get you off to a good start with the tips and advice in this article.

WHAT IS LEAN BULKING?

In the introduction we already explained most of what a lean bulk is: with lean bulking you create a calorie surplus that lets you gain muscle mass and, at the same time, as little fat mass as possible by keeping the surplus small. A lean bulk simply means building muscle mass in a controlled way. In the past, when we talked about bulking, we meant eating so many meals that you felt sick. Now that is called the dirty bulk, and lean bulking is becoming more and more normal. Why gain so much fat if there is another way? On top of that, with lean bulking you can gain just as much muscle mass as with a dirty bulk. Another extra benefit is that you don't have to be as strict during the cut period. If you haven't gained that much fat mass, there is less to lose!

WHEN TO START A LEAN BULK?

Many people ask: when should I start a lean bulk? The answer to this question depends on you as a person. If your goal is to be lean and muscular by summer, you can use your body fat percentage as a guide. For men: start a lean bulk if your body fat percentage is between 11 and 18%. Women are best off starting at a body fat percentage below 24%. This way, you don't have to lose weight drastically in the summer to reach your goal. That makes it easier and also healthier for your body!

IS A LEAN BULK THE SAME AS A CLEAN BULK?

There is sometimes confusion between lean bulking and clean bulking. In broad terms, the two are the same, because with both you only eat a small calorie surplus. The difference is that during a clean bulk you only eat 'clean'. That means you only eat healthy food, while with lean bulking you are allowed to cheat.

TIPS FOR YOUR LEAN BULK!

Now that you know what lean bulking is, here are a few tips on how to approach it.

TIP #1: HOW MANY CALORIES DURING A LEAN BULK?

The first thing you probably wonder is: how many calories should I eat during a lean bulk? First, work out your daily calorie needs. You can do that easily by looking up a calorie calculator online. Then eat 200 calories above that. Keep track every week of whether you're gaining weight by weighing yourself. If you're not, you may need to eat 400 calories above your needs.

TIP #2: THE RIGHT MACRO RATIO

During a lean bulk you also need to think about your macro split. We recommend the following:
2 x body weight = the number of grams of protein
1 x body weight = the number of grams of fat
The remaining calories are filled with carbs.

Also take a look at our bulk meals for meals that fit perfectly into a lean bulk. They are healthy and contain the right calories and macronutrients!

TIP #3: IS EATING HEALTHY IMPORTANT DURING A LEAN BULK?

The number of calories you eat determines whether you gain or lose weight. So is it important to eat healthy during a lean bulk? The answer is yes! An unhealthy eating pattern with lots of saturated fat and plenty of sugar will make sure your energy level isn't where it should be. You won't feel fit, so you won't have as much strength to train intensively in the gym. Training less intensively will ultimately affect your muscle growth. Of course, you can treat yourself to an unhealthy snack now and then, but don't let it take over!

TIP #4: COUNT YOUR CALORIES

To stay in full control of your lean bulk, it's smart to track your calories in an app. If you're not making progress, you'll know whether you need to eat more or less. If you've been training for years, you may be able to do it by feel, but until then it's very wise to track everything!

TIP #5: MEASURE YOUR BODY FAT PERCENTAGE

During a lean bulk, the idea is that your fat mass doesn't get out of hand. So start your lean bulk with a body fat measurement and keep track of it throughout the process. That way you avoid having to struggle through the cut phase to get lean.

TIP #6: CARDIO DURING A LEAN BULK, 'YES' OR 'NO'?

Finally: should you do cardio during a lean bulk or not? With cardio you can burn more calories in a shorter time, so is that wise during a lean bulk? We're convinced it's good to keep your fitness level up so that you keep feeling fit. During a cardio session, keep track of how much you burn and adjust your food accordingly. If you don't take this into account, there is a risk that you'll still lose weight, which is exactly what you don't want while bulking.