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2018 Post-Summer Lean Bulking Guide

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The summer might be nearing its end. And thus, you think of switching to a bulking mindset. You could actually continue the journey of shred-dom. You could deprive yourself of every holiday celebration. But, it will also help if you will change your goals. It will be a good idea to engage in a lean-bulking season.

What Do You Understand About Lean Bulk?

Lean Bulk

You will need to keep in mind that there are certainly 2 types of bulkers; lean bulk and dirty bulk. The difference between the two is the attention to the detail and the understanding of building lean and true muscles that takes time.

This is not about doing all these in just weeks but more about the months. On the other hand, you may already have encountered such a dirty bulker in the past. They are the ones who spend most of their time eating ice creams, burgers, and pizzas.

They never show their care regarding their complete calorie counts or nutritional facts. This is because that is the time of bulking season. In the event that you have shown no care, you will end up accumulating serious fat mass.

Solid Lean Bulking Guide Comes In:

Lean Bulking Guide

In this regard, it can be a good idea following a solid lean bulking guide. Keep in mind that a lean bulk is believed to be a bulk whereas the bulker increases the complete calorie intake. This is also until they already have put themselves in a slight surplus of calorie.

In that slight surplus, a trainee will be able to sustain it while putting on some muscles throughout the course of her or his bulk. Most of the calories consumed will be obtained from the whole food sources. That way, they will meet their daily calorie needs.

They may as well choose a dense food option of calories from one time to another. In that particular increase of calories, you will find it quite hard to go to the gym. This will help you in your recovery. This will also allow you to crush your lean-bulking goals.

Establish Your Calorie Needs:

In order that you achieve a successful lean bulk, it is essential to establish a quite surplus of calorie. You will only do this if you already found out your calorie needs on a daily basis. You may make use of BMR calculator. You will get the number from it.

The number will already be a good estimate for the amount of calories you will need to eat every day. That way, you will be able to maintain the current weight that you have.

In addition to that, you will have to add the calories for a calorie surplus and for some muscle growth. The recommendation will begin with a small amount. And then, add up some more 250 calories to your basal metabolic rate.

Monitor Your Progress:

Monitor Your Progress

You will now need to monitor your progress. Your gains will of course come on a gradual basis. If you experience more than zero point five pounds of a change in your weight every week, you will now need to consider in mind that your calories may come too high.

Take note as well that with a bulk, you will experience water retention. You will need to monitor your total body fat percentage. In addition to that, add up some calories in slowly. Limit the risks of adding some more fats while maximizing the potential for some lean muscle growth.

Figure Out Your Body’s Macronutrient Needs:

Macronutrient Needs

Figure out your body’s macronutrient needs to accomplish your goals. It is actually the protein that is an essential macronutrient you need to repair your broken muscles. You will need to protein in the range of 0.5 to 1.5+ grams of protein for every pound of your body weight.

Look for a Good Workout for Building your Muscle:

You need to keep in mind that you will not build your muscle unless you try the muscle building process. This will, of course, be done if you engage in resistance training. In weight training, it will break down the muscles in your body. That way, you will be able to build them up.

You may choose from different workouts that include a ten-week mass building program, six-week workout program in building lean mass, twelve-week program to getting huge, four-day maximum mass and MAUL workout.

Related Article: 5 Impactful Workouts to Build Your Lagging Body Parts

Route to Take:

It will be a good idea to go on a route of increasing your intensity. Concentrate further on adding some strength. If you will love it lifting heavy weights, do so.

If you like an even higher volume of exercise, you could just stick to the hypertrophy training. Go heavy and concentrate further on your hypertrophy.

Take the Time to Sleep, Rest and Then, Recover

If you want to achieve lean bulks, you will need to have a good quality sleep. Your sleep really matters. You will need to sleep every night from seven to nine hours.

Now, you have learned more about the 2018 Post Summer Lean Bulking Guide to ever consider in mind!

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Building muscle mass is what I like to talk about. If your aim is to build a solid body, then my posts would be very beneficial to you. I always want to know your opinion, so don't hesitate to drop a line below or contact me.

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1 Comment

1 Comment

  1. Mahesh

    April 1, 2018 at 12:29 pm

    Superrr bro I want participate body building competition

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