Staying lean while bulking

[Cokeboyz]

I'm confused as to what actually determines how lean you stay on a bulk. Is it progression in your lifts? A little cardio? Eating the right kinds of fats? Avoiding dirty carbs such as sugar and white flour? Spacing out your meals? Eating your carbs at the right time of the day? A combination of everything? Please help me out.

[iTechEW]

I'm confused as to what actually determines how lean you stay on a bulk. Is it progression in your lifts? A little cardio? Eating the right kinds of fats? Avoiding dirty carbs such as sugar and white flour? Spacing out your meals? Eating your carbs at the right time of the day? A combination of everything? Please help me out.

I'd like to know this exact info as well. If someone could explain it'd be great!

[thyrod]

It's more so about dialing in diet a little over maintenance. Say like 500 over. But also need to understand it'll take longer.

[Cokeboyz]

It's more so about dialing in diet a little over maintenance. Say like 500 over. But also need to understand it'll take longer.

Then what's the point of eating clean and spacing out meals?

[Sean1332]

Then what's the point of eating clean and spacing out meals?

you still have to eat clean (as in lean meat/whole grains/healthy fats/fruits/veggies), you just have to eat a surplus of clean food.

the whole 6-8 meal spacing/timing is not what matters. what matters is meeting your macro and caloric needs. 6-8 meals definetly helps if you have trouble eating large meals or if cutting; it will help keep you from splurging, but it isn't necessary.

monitor your body composition, if you feel yourself gaining more fat then cut back calories and vice versa

[Cokeboyz]

How slow am I gonna gain muscle now? If I'm moving up like 5 lbs a week on my lifts will the muscle gain still be slow?

[Sean1332]

it's a slow process and its different for everybody. +/- calories depending on how you feel you are doing. if you aren't gaining-eat more, if you're getting too fat- eat less. gains in body fat will be expected but it shouldn't be a lot

[Rodja]

How slow am I gonna gain muscle now? If I'm moving up like 5 lbs a week on my lifts will the muscle gain still be slow?

Yes because nothing is linear and true progression takes years.

[Cokeboyz]

Well I was making better, faster gains while eating 1,000 over maitnence but people told me that was too much. So I stopped then I didn't gain as much. I was also told my workout plan was overtraining so I stopped it and stopped making gains. Placebo?

[uvawahoowa]

Well I was making better, faster gains while eating 1,000 over maitnence but people told me that was too much. So I stopped then I didn't gain as much. I was also told my workout plan was overtraining so I stopped it and stopped making gains. Placebo?

You will most likely make faster gains at 1000 cals over maintenance but will also put on bodyfat faster than at 500. If you care about gains over leanness go for 1000.

[Cokeboyz]

Yes because nothing is linear and true progression takes years.

So I won't see a difference in my body for years???? How come my muscles were bigger when I was benching 205x9? My bench dropped down to 190x8 and I'm noticeably smaller your telling me if I get it back up I won't gain any muscle????

[Sean1332]

Well I was making better, faster gains while eating 1,000 over maitnence but people told me that was too much. So I stopped then I didn't gain as much. I was also told my workout plan was overtraining so I stopped it and stopped making gains. Placebo?

I don't know what your workout plan is but if you were making gains in muscle and not fat at 1000 over maint then keep doin it. But if you were doing an assload of cardio and that's why you needed to eat 1000 over, then maybe cut back cardio. A lot of people don't count their calories right. Investing in a food scale makes all the difference

[Rodja]

So I won't see a difference in my body for years???? How come my muscles were bigger when I was benching 205x9? My bench dropped down to 190x8 and I'm noticeably smaller your telling me if I get it back up I won't gain any muscle????

How old are you?

[Cokeboyz]

I'm 16

[Sean1332]

So I won't see a difference in my body for years???? How come my muscles were bigger when I was benching 205x9? My bench dropped down to 190x8 and I'm noticeably smaller your telling me if I get it back up I won't gain any muscle????

dude you'll see gains, just not huge ones right off the bat. took me 2+ years to go from 160-208 and remain the same BF. you'll notice even just a couple lbs of muscle. you're over thinking this.

not gaining=eat more
gaining excessive fat=eat less

[Rodja]

I'm 16

That's about what I figured.

Here's what you're doing that you need to stop immediately:

STOP OVERANALYZING EVERYTHING

All you need to focus on is eating and lifting weights. You're too inexperienced and you need to spend more time under the bar and less time thinking about every minute aspect. Do yourself a favor and go buy two books: Starting Strength by Mark Rippetoe and 5/3/1 by Jim Wendler. Read them everyday, train for 5-7 years consistently, and then worry about all of the little things. You need to focus on gaining experience and learning technique far more than worrying about concepts like lean bulking.

[Cary K]

That's about what I figured.

Here's what you're doing that you need to stop immediately:

STOP OVERANALYZING EVERYTHING

All you need to focus on is eating and lifting weights. You're too inexperienced and you need to spend more time under the bar and less time thinking about every minute aspect. Do yourself a favor and go buy two books: Starting Strength by Mark Rippetoe and 5/3/1 by Jim Wendler. Read them everyday, train for 5-7 years consistently, and then worry about all of the little things. You need to focus on gaining experience and learning technique far more than worrying about concepts like lean bulking.

Yes, yes yes!! And if I may add something....do not even think about a PH!! You are too young, still growing and your T levels are about to start hitting their peak. Just be patient young grasshopper. Train, train, train-naturally!!!

[thyrod]

To each there own man. Just use the baseline of what people say and go from there.

[jerrysiii]

That's about what I figured.

Here's what you're doing that you need to stop immediately:

STOP OVERANALYZING EVERYTHING

All you need to focus on is eating and lifting weights. You're too inexperienced and you need to spend more time under the bar and less time thinking about every minute aspect. Do yourself a favor and go buy two books: Starting Strength by Mark Rippetoe and 5/3/1 by Jim Wendler. Read them everyday, train for 5-7 years consistently, and then worry about all of the little things. You need to focus on gaining experience and learning technique far more than worrying about concepts like lean bulking.

Great advice. My son is 16 and I started him on 5/3/1 over a year ago. His lifts have continuously increased without the need to reset yet. He's gained some size as well but nothing extraordinary.

[uvawahoowa]

I'm 16

The best thing you can do at your age is lay the framework for big growth with a solid lifting program. Yes it will take years, how many yoked 17 year olds have you seen? You most likely don't have enough hormones for big growth right now. Patience is the best thing to have right now