Would you like to know how to lean bulk properly in 5 steps? Check out what Jeremy Ethier has to teach.
Jeremy Ethier is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 4 million subscribers and he delivers clear information with sound background research.
To build a lot of muscle you have to be in a caloric surplus. Many people say that to get big you need to eat big. While that is true, you just need to eat enough for your body and this is when lean bulking comes in.
According to Ethier, lean bulking, for most people except true hard gainers, is the most effective way to gain muscle and put on size. So check out how to lean bulk properly in 5 steps.
How To Lean Bulk Properly in 5 Steps
1. Lower Your Body Fat Percentage
For men, Ethier suggests first getting your body fat percentage to 10 or 11 per cent if it is currently 15% or more. For women, if your body fat percentage is at 25% or more, get it down to 20 per cent before you start bulking.
This will help you in lean bulking because it preserves insulin sensitivity, aids with bulking for longer without needing to cut, and eliminates the long cutting phases.
2. Discover Your Lean Bulking Caloric Intake
When lean bulking, you want to maintain a moderate surplus of around 5 to 10 per cent “which will allow you to maximise muscle growth while minimising the amount of fat that you gain in the process.”
To know that, find out what is your total daily energy expenditure (TDEE) and add 5-10 per cent. That number is how many calories you should aim to eat every day to gain a bit of muscle without getting fatter.
3. Discover Your Lean Bulking Macros
This is how you find out how many of that overall calories need to come from carbs, protein, and fats. As a general rule:
- Protein – 0.8g-1g per pound of body weight
- Fats – 20-25% of your overall calories
- Carbs – the rest of the calories left over
Related: How to Calculate Your Macros
4. Monitor Your Weight
You need to monitor your weight consistently to know if you are in the correct caloric surplus mentioned in step number 2. Take a 7-day average and then compare that weight with the average of the following 7 days and see how your weight changes.
If you are not gaining enough weight, increase the calories by a hundred, and cut 100 calories if you are gaining more weight than you want. With more weight, you should also be able to lift more weight during your strength training.
5. Juggle Between Bulking and Cutting
After reaching 15% body fat for men or 25% for women, you want to lower your caloric intake to get back to the body fat numbers you had before you began bulking. You can do that by using an aggressive mini-cut.
Ethier explains that the bulking phase should take around 2-3 months. To get back to normal body fat percentages, it would take between 2-4 weeks.
Keep doing that until you reach the body composition that you want.
If you want to know more of Ethier arguments on how to lean bulk properly in 5 steps, check out the video below.
VIDEO – How To Lean Bulk Properly in 5 Steps
Try BOXROX Pro.