What is Bulking?

Bulking is when you go into a caloric surplus, usually around 25-30%, to gain muscle mass, size, and strength. The downside to traditional bulking is that, along with gaining muscle, you will also gain some fat. This leads us to the concept of lean bulking.

What is Lean Bulking?

Lean bulking follows the same principle of increasing your caloric intake but only by 10-20%. This allows you to still gain muscle mass and strength while minimizing fat gain.

Step 1: Calculate Your Maintenance Calories

Step 2: Determine Your Protein Intake

Protein is crucial for muscle growth. The daily recommended intake is between 0.8 to 1 gram of protein per pound of body weight. For example, if you weigh 200 lbs, you should consume between 160 to 200 grams of protein daily. Choose the higher end if you prefer more protein in your diet, or the lower end if you find it difficult to consume large amounts of protein.

Step 3: Calculate Your Fat Intake

Fats should make up 20-30% of your total caloric intake. Multiply your total calories by 20-30% to determine your daily fat calories. For instance, if your total caloric intake is 3,300 calories, 20% of that is 660 calories, and 30% is 990 calories. Since each gram of fat contains 9 calories, divide your fat calories by 9 to find your daily fat grams. In this case, that would be 73 to 110 grams of fat per day.

Step 4: Determine Your Carbohydrate Intake

After calculating your protein and fat intake, the remaining calories will come from carbohydrates. Subtract the calories from protein and fats from your total caloric intake to find your carbohydrate calories. Then, divide this number by 4 (since each gram of carbohydrate has 4 calories) to get your daily carbohydrate grams.

Example Calculation

Let’s say you weigh 200 lbs and your maintenance calories are 3,000. For lean bulking, you decide on a caloric surplus of 10%, making your daily intake 3,300 calories. Here’s how it breaks down:

• Protein: 200 grams (1 gram per pound of body weight)
  • 200 grams x 4 calories per gram = 800 calories
• Fats: 20% of total calories
  • 3,300 calories x 0.20 = 660 calories
  • 660 calories ÷ 9 calories per gram = 73 grams of fat
• Carbohydrates: Remaining calories
  • 3,300 total calories – 800 calories from protein – 660 calories from fats = 1,840 calories
  • 1,840 calories ÷ 4 calories per gram = 460 grams of carbohydrates

Recap

In this example, the daily intake for a 200 lb individual aiming to lean bulk would be:

• 200 grams of protein
• 73 grams of fats
• 460 grams of carbohydrates

Conclusion

The exact numbers you choose for your macronutrient breakdown depend on personal preferences and how your body responds. Some people may prefer a higher protein or fat intake based on their dietary habits and tolerance. Adjust your macros accordingly to find what works best for you.

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Stay consistent, and I’ll see you in the next post!

By incorporating the principles of lean bulking and understanding how to calculate your calories and macros, you can achieve your muscle gain goals effectively. Don’t forget to subscribe to the Doug Brown Training Newsletter for more insights and personalized fitness advice!