Would you like to build maximum muscle possible without gaining too much fat? Then a clean bulk is an ideal choice for you, especially as a natural lifter.
You may have heard it from many bodybuilders that to get big you need to eat big.
That the only way you can build muscle is if you stuff you face with all the food that you can get while you lift intensely at the gym.
That the only way to build muscle is to also gain a ton of fat and try to lose it later on as part of your cutting phase.
On the other hand, you have fitness experts that will tell you it is a waste of effort to keep eating so much food when you want to build muscle.
If you are serious about building maximum muscle while gaining the minimal amount of body fat then the right way to go about it is to use a clean bulk.
What is a clean bulk?
Clean bulking is a method of dieting where you are eating enough to make sure you are gaining muscle but at the same time not gaining a lot of body fat.
Why you need a calorie surplus to gain muscle
The only way you can gain muscle is if you feed your body enough calories so that your body can grow the muscles that you break down after your workouts.
If you are eating fewer calories than what your body burns you will face the following problems.
- Your body will not be able to build muscle.
- It will reduce your anabolic hormone levels and increase your catabolic hormone levels that will further reduce your ability to build muscle.
- You will not have the energy to perform intense workouts and as a result, your ability to build muscle will reduce.
The best way to avoid this is to make use of a calorie surplus of about 10% to 15% as part of a clean bulk. As a result, you will avoid the risk of eating too little but at the same time, you will not be overeating to gain too much fat.
Why you should get most of your calories from clean foods
When you eat food, it is not just about the calories and the macronutrients.
Clean sources of food will also provide you with the essential nutrients, vitamins, and minerals that your body requires to grow bigger and stronger.
So you need to make use of good, clean, sources of food such as lean meats, vegetables, fruits, whole grains, and healthy fats.
The best way of clean bulking is to make use of flexible dieting.
Here, you can eat about 80% of your food from clean sources mentioned above. For the remaining 20%, you can eat any of the foods that you enjoy such as chocolate, ice cream, etc. that you are able to fit in your macronutrients.
What is the best way to use a clean bulk?
Now that you know about clean bulking, let us look at the best way you can make use of it.
Calculate the calories that you require for a clean bulk
The first step in clean bulking is to know the number of calories that you need to eat to be able to be in a slight calorie surplus.
To do this, you need to make use of a calorie calculator to be able to guess your total daily energy expenditure.
Once you know your TDEE, you should be able to eat about 10% to 15% above your TDEE to get into a calorie surplus.
Calculate the macros that you require for a clean bulk
Once you have your calories figured out, you need to calculate your macros or macronutrients.
This is the proteins, fats, and carbohydrates that you need to consume to get the energy required.
You should eat about 1 gram of protein per pound of body weight when your goal is to build muscle.
You should eat about 0.3 grams of fat per pound of body weight that will regulate your hormones and benefit your overall health.
The remaining calories you can consume from carbs. Here is a calculator that can help you figure out the macronutrients that you need to consume.
You should make a good meal plan when on a clean bulk
If you want to have the best chance of a successful clean bulk to build maximum muscle then you need to make use of a good meal plan.
You cannot just guess the calories that you are eating at that will not help you with your clean bulk since you do not know whether you are in a calorie surplus or not.
Rather, make use of a good meal plan where you track the foods that you eat and take the guesswork out of the picture.
You should be careful with your cheat meals when you are on a clean bulk
A cheat meal is a great way to keep yourself insane when you are on a diet. But you should be careful that you do not go overboard with it.
Firstly, make sure you keep your cheat meal small and do not overindulge yourself.
You can try to choose a cheat meal that is relatively lower in fat. This will help because foods high in fat are calorie dense and can blow your clean bulk.
Another good way of making use of a cheat meal is to eat a light meal on the day of your cheat meal so that when it comes to having your cheat meal you have plenty of calories remaining that help you indulge yourself.
Adjust your calories based on tracking your weight every week
You can measure your weight every day of the week and at the end of the week, calculate an average.
If you are gaining about 0.5 to 1 pound of weight every week then your clean bulk is successful and you can continue it.
In case you are gaining more weight, it means that you are eating a bit more than required and you can drop about 100 to 150 calories from your diet preferably from fats and carbs.
If you are losing weight or not gaining any weight, it means that you are not eating the required number of calories. So bump your calories up by 100 to 150 by increasing the protein or carbs that you eat.
You can keep repeating this every week as long as you want your clean bulk to last.
Now you should know all about clean bulking and how you can use it to build maximum muscle while gaining minimum body fat.
You should ensure that you are eating a slight calorie surplus that consists mostly of clean foods and some of the foods that you enjoy as junk.
You should also know the best way to make use of a clean bulk. To do this you should calculate the calories and macros that you require. Then you need to make use of a good meal plan that will help you stay consistent with your clean bulk. Every week you can measure your progress with the clean bulk and make any adjustments as required.
Then you need to make use of a good meal plan that will help you stay consistent with your clean bulk. Every week you can measure your progress with the clean bulk and make any adjustments as required.
Every week you can measure your progress with the clean bulk and make any adjustments as required.
If you have any questions about a clean bulk, please leave a comment below.
If you would like to get more useful information by email, please subscribe below.