Lean Bulking Doesn't Exist... Or Does It?
The pursuit of a lean, muscular physique is a goal shared by many
fitness enthusiasts. Classically, lifters have dedicated "bulking" phases during which they consume high-calorie diets, often leading to excessive fat gain along with muscle hypertrophy. Therefore, a more calculated and efficient method called "lean bulking" has gained popularity in recent years.
Lean bulking emphasises the strategic addition of small caloric increases in order to build lean muscle mass without significant fat gain. However, some fat gain is probably necessary in most cases, which is why the concept of "lean bulking" as understood by some may be misleading.
Understanding Lean Bulking
Unlike traditional bulking diets, lean bulking encourages a more
thoughtful and structured approach, often aiming for a subtle caloric surplus of 100-300 calories per day. The goal is to provide the body with enough energy and nutrients to fuel performance and muscle growth while keeping fat gain within a reasonable range.
Unfortunately, some take this to mean that they can gain muscle without gaining any body fat. In some cases, this may occur, as in the case of beginners, trainees after a break from training, or those using performance-enhancing drugs. For the rest of us, some fat gain is probably necessary in order to gain significant muscle mass, which can result in the trade-off of looking softer, less defined, and potentially less muscular as a result.
The Role of Caloric Surplus
At the core of any bulking diet lies the concept of a caloric surplus. To build muscle effectively, the body needs a surplus of calories, providing the necessary energy for performance, muscle protein synthesis, and recovery from hard training.
We typically recommend a modest caloric surplus of around 100-300 calories per day on the conservative end, or up to 500 in trainees more sensitive to muscle gain or willing to accept the trade-off of a little more body fat. This controlled approach is more than enough for muscle gain, yet many still struggle to sustain this as they get caught up in the excitement of bulking. Before you know it, you're loosening your tracking,
overeating more regularly, eating a less healthful diet, and the fat begins to pile on.
Importance of Training
While nutrition is clearly crucial for bulking, it must be coupled with a well-structured resistance training programme, along with the will and effort of the trainee to push hard. Engaging in progressive resistance training helps stimulate muscle gain (obviously), triggering growth and adaptation. Without these stimuli
for adaptation, the body will simply gain excess body fat at a greater rate, as muscle is heavily dependent on the stimuli of training & protein intake, whereas fat will take extra energy without those stimuli.
Bulking Mindset: Accepting Some Fat Gain as a Necessity
The fear of gaining any fat during a bulking phase often leads individuals to avoid the process altogether or stick to ineffective approaches that yield
minimal muscle growth. This is why I don't want you to get carried away with the idea of staying lean, as it can be counterproductive.
Embracing the idea of some fat gain as a necessity helps to break free from unrealistic expectations
and achieve a lean and muscular physique over the long term, rather than spinning your wheels for years on end. This can be difficult psychologically, and I often encourage clients to focus on the positives of bulking, such as better performance, less hunger, more food freedom, and getting stronger. This can support your commitment to the process on days where you focus on the green grass of the diet!
If you'd like further guidance and more advanced preparation, we currently have spots available for coaching clients with physique transformation
goals!.
If you'd like to maximise your understanding of nutrition for body composition change, join the waitlist for Triage Nutrition Certification V2.0.
