Here’s my lean bulking guide for skinny guys looking to gain weight and build muscle without much excess fat. I explain bulking for skinny guys and I include lean bulk meals as well as what I eat on a lean bulk diet. Bulking doesn’t have to be horrible. Give my healthy lean bulk a try and hopefully my bulking advice and lean bulk tips will help you out!
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Lean bulen is it really possible to gain weight and build muscle while staying lean throughout do you not have to eat big to get big well let’s rewind things quickly as a lot of you may know I started off my fitness journey extremely skinny with next to no muscle mass all
Size and fast forward to now and this is me after gaining over 30 kilos of weight you see I was always told I had to eat six huge meals a day burgers and you know lots of cheap meals to put on any size but for me that really just didn’t
Sound appealing whatsoever ultimately I wanted to gain weight and build muscle and then maintain that lead muscular physique I wanted something where I actually felt healthy and I actually felt you know confident in my own body and actually looked good and felt good all year around rather than you know
Eating like crap feeling like crap and as a result actually looking like crap for half of the journey and this is where lean bulin came into place as you can see from these progress photos and throughout my entire Journey I’ve always maintained a lean physique whilst gaining muscle mass and weight
Consistently and in this video I’m going to release the exact blueprint on how to master the lean bulk and to do this I’m going to explain the process in four simple steps so the diet training the mindset and some extra tips too so without further Ado let’s jump into it
Number one the diet La for consuming any type of food it’s important to have a goal in place CU you don’t want to be just shooting in the dark and eating random bits of food without a clear structure and a clear goal Gan boken especially you want to start at fairly
Low body fat percentage so this would be around 10 to 15% and if you’re any higher than that you probably need to cut once you’re aware that you’re either underweight or you have a low body fat percentage then you’ll need to start the lean bulk so to do this you need to find
Out what your daily calorie expenditure is and to figure this out all that you need to do is take a few measurements so this would be your weight and your height and things like that and you can actually enter it into a calorie calculator and from that you’d be able
To get your maintenance calorie levels and this would be the daily calories that you need to maintain your weight so for example if you worked out that your daily calorie expenditure was 3,000 calories then you need to add an extra 200 to 400 calories on top of that so
You’d be hitting 3,200 to 3,400 calories per day day to be in that lean bulk Surplus now in terms of what’s made up of these calories you want to make sure that you have a high protein diet so this would be 0.8 to 1 g of protein per
Pound of body weight and this would just ensure that your body has enough protein and that you’re actually building muscle and in terms of the protein sources i’ go for things such as like mints and chickens and eggs and just a mix of high quality protein sources other than
Protein you need to be eating a clean diet and a lot of people get get this confused they hair Clean Diet and think that you just have to eat loads of salad or just green and such a boring diet but you can actually have very good meals they’re still healthy for you still
Nutritious and still clean as well so one option could be this Mexican burrito it’s just made of mints rice a wrap avocado and beans and it’s so tasty has a good amount of protein good amount of calories and it’s pretty healthy too so the healthy options don’t always have to
Be boring Bland they can actually be really good you also want to avoid processed foods and added sugars too you just want to have a balanced diet so in terms of progressing your weight and gaining more weight the best method is to wear yourself and one thing that I
Like to do is just weigh myself once per week so this would be in the mornings you know before I’ve eaten anything or before I’ve drunk anything and this just gives the most accurate response so for example if I haven’t gained weight for you know like 2 weeks or 3 weeks or even
Longer it would be at that point where I actually increase my daily calorie intake so I’d add an extra 100 to 200 calories to my daily calories already and this would just ensure that we’re able to build muscle and continue to gain weight too an easy method to do
This we literally just be adding an extra you know scoop of peanut butter to my shake or adding an extra 100 or 200 calories to one of my meals now as you have all of this fuel from the nutrition this is a perfect opportunity to maximize this when you’re
On your lean Bol so once you’re comfortable with all of the lifs and how to do the exercises and all the forms this is where I focus on the intensity to focus on training hard and training really intense and you know close to or if not to failure and this is where you
Can really just maximize your bulk for the exercises compound lifs are great as they target more than one muscle group not always amazing to include within your training so now there are actually some key lifts that i’ always include within my training regardless of what split I’m actually doing and these lifts
Would be a row exercise a type of squat and a deadlift an incline press and then curls and lateral razes and then you can add in extra exercises to fill out your split of course you can build muscle without these lifts however these are just some fundamentals that worked
Amazingly for me so for example if you can only train 3 days a week do a full body split time three 4 days up a lower time 2 5 days uper lower Arnold split 6 days push ledge time 2 but if you wanted something fully customized to you to
Custom workout and nutrition plan once while weekly check-ins and habit tracking features and more you can apply to my onetoone coaching on the first link in the description anyways you lean Bulan but should you still do cardio well Bulan isn’t an excuse to completely cut out cardio and cardio can actually
Be very helpful for you know training and build a muscle because if for example you’re in the gym and you’re doing a lift and your cardiovascular endurance goes before your strength endurance and means that you’re not able to complete as many sets that’s basically just restricted you and
Limited your gains to an extent so having a good cardio or a decent level of cardio can actually be really good but of course if you do add cardio within your routine then it’ll mean that you do need to add extra calories to your daily calorie intake too now
Another myth is that people think it’s impossible to eat a lot of clean calories and to eat a healthy diet with a high calorie intake too take my diet for example I’ve got an extremely high metabolism and I’m 6′ 4 and I’ve been training for over 4 years now so I need
To eat a lot in order to gain weight and this is my current setup for 4,500 calories so I’d have a shake Steak and eggs feta pasta and a yogurt bowl and that’s literally it you see I’m not falce feeding myself or eating so many different meals it’s literally just a
Couple of meals and a shake and it’s very easy to stick to it just shows that if you space your meals out and you have calorie dense foods too that lean bulking and eating a Clean Diet with high calories can be very possible and very doable the last thing about the mindset
Is that you guys need to trust the process create a calculated plan don’t switch up too quickly all too soon as many people get so impatient after just a week or two of dieting and just give it up and you’ll never see any progress if you’re continuing to switch it up and
You’re not building that consistency so at least try it for a good month or two first before considering you know switching up and trying something new but I can assure you if you literally just track your lifts track your calories track your protein measure everything and just stay consistent
You’ll definitely see progress and definitely see results and here are the other key aspects for your training and for your nutrition too so aiming for 8 hours of sleep where possible progressively overloading by things like increas in the weight reps rest time or anything else and you’d also want to
Have a lot of water to aim for 2 to 4 lers of water per day as this can actually help with your appetite since it expands your stomach and also helps with minimizing fatigue when training in terms of supplements these aren’t essential but protein powder creatine vitamin D fish oils and magnesium and
Zinc can all be very helpful but assess your diet first to see if you’re actually deficient in these supplements so that’s been the complete lean buling guide and if you wanted to see meals and recipes of how to cook you know sandwiches and things that you can have
With your work or with your studies you can click this video right here where I make three high calorie high protein sandwiches and baguettes and yeah it’s just super helpful for meal prep but as always guys drop a like drop a subscription and I’ll catch you next time