How to gain lean mass or clean bulking? | bodybuilding | hunkyflake

Hello Family♥️
As I have discussed in my previous posts about what is bulking? and dirty bulking.

So, now in this post I will discuss about clean bulking or gaining lean mass.

Clean Bulking is the process of bulking in which we gain lean muscle mass with low body fat. Yes, you will gain fat but like dirty bulking you will not gain too much amount of fat.

Clean bulk totally depends on your calorie intake if you will take too much amount of calories than you will start gaining too much amount of fat and will be considered as doing dirty bulking.

For clean bulking you have to be in caloric surplus of around 200 to 300 calories as our body is able to generate only or less than 1 pound of muscle in a week.

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For example:-
Take a person of 150lb whose maintenance calorie is around 2400 calories. So, he has to eat only 200 to 300 calories above his maintenance calories for clean bulking.
I.e. he has to eat only 2600-2700 calories in a day and not more than that for clean bulking.

#Important 1:-
A time will come when his bulk will stop and he will not see any further progress in his muscle or weight than at that time he should increase his calories by 100-150 calories.

#Important 2:-
You should follow a good workout program or do compound exercises in the gym like bench press, squats, overhead press, rows, etc.
Workout period should be of 45 min and not more than 1 hour.

#Important 3:-
You should follow progressive overload i.e. after every week you should increase your weight or increase your rep per set or increase your sets.

#Macros:-

Yes, now during clean bulk you have to eat according to your macros.
1.) Protein:- protein should be in between 0.82-1 g per pound of bodyweight.

2.) Fats:- fat should be in between 0.4-0.5 multiply by per pound of bodyweight.

3.)Carbs:- carbohydrate should be the rest of calories that is left after calculating fats and protein.

For example:-
Take a person of 150lb whose maintenance calorie is around 2400.

1.) Protein: protein should be 150lb×0.82g- 150lb×1g i.e 123g - 150g. For convenience lets take Protein amount 150g. In 1g of protein there is 4 calories.
So, in 150g of protein there is 150g×4= 600 calories.

2.) Fats: fats should be 150lb×0.4g - 150lb×0.5g i.e.60g - 75g.
Lets take fat amount be 65g. In 1g of fat there is 9 calories.
So, in 65g of fats there is 65×9= 585 calories.

Fats should be healthy fats i.e. monounsaturated fats or unsaturated fats.

3.) Carbs: carbs should be rest of calories. In 1g of carbohydrate there is 4 calories.
So, remaining calories is:
2700-(protein+fats)= 2700-(600+585)
= 2700-1185
= 1515 calories
So, Carbs= 1515÷4= 378g of carbs.

Hence, Protein= 150g
Fats= 65g
Carbs= 378g
Total calories= 2700

#Note:-
Every person's maintenance calories vary from person to person depending upon their activity level. So, first find your maintenance calories than follow these steps for clean bulking.

Clean bulk takes time but the amount of fat gained during bulking will be very less and the amount of muscle gained is more.

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