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What is Lean Bulking? | Build Muscle Without Getting Fat
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- Опубліковано 6 жов 2019
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When you want to build muscle, it is often recommended to follow a strategy known as bulking. The concept is simple: routinely eat more in calories than you burn in order to "feed" the muscles and put on mass. However, the strategy of bulking needs a bit more information to be properly deployed and avoid gaining too much fat. In comes LEAN bulking, the topic of today's video!
#bulking #muscle #gains
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References
Garthe Surplus Study:
www.tandfonline.com/doi/full/...
Related Surplus Studies:
www.ncbi.nlm.nih.gov/pubmed/1...
onlinelibrary.wiley.com/doi/a...
Further Reading:
sci-fit.net/bulking-deficit-g...
Picturefit on UA-cam! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #fitness #health #science
Gonna try to answer some questions here in the comments! Leave a reply to this message and I'll get back to ya!
Not a question but wanted to say thanks, been gymming for a year now thanks to this channel and it's so nice to see you still make videos like this instead of a 10-15 min blog style video. Stay blessed man 💪😇🙏
When you say target every muscle group twice per week does that count for legs too?
@@ronitnayak4408 Appreciate it brother!
@@intensewombat898 Absolutely.
When are you talking about body recomposition
Me: Will my father and mother ever love me again?
Picture Fit: It depends....
Dark
No
Picture fit: in order for them to love you again, they would have had to have loved you in the first place
should i breathe?
PictureFit : It depends
Stavflex lmao bruh
it depend on do u wanna live or nah hahaha
Athlean-X: "Breathing Is Killing Your Gains and Here's Why"
Stavflex 😂
lmaooo
Bulking is never "eating freely" with anyone who takes bodybuilding serious.
definitely get this, works great
This is an emergency, the FDA has just banned Fruity Pebble Jaegermeister!
It seems ive been bulking my whole life, well minus the workout
I like to trick myself into thinking every fat person is just bulking to make me a little less sick of humanity
Dan Lee did I trigger the fatty
@@Poopmyjorts i've been on deficit my whole life
Human Male better than being on excess
🤣
Always to the the point love this channel
I noticed that you replaced the famous “it depends” with practical guidelines to start with :) That’s great !
Excited for the Body Recomposition vid! Clicking the bell!
I just wanna say ur company gave me some of the finest quality tshirts ever! Huge props to you for providing your fans with high quality merch. Let's get you to 1 million subscribers!!!
Thank you and you're awesome!
Another great video! Thanks again!
I’ve been waiting for this one!! 🕺🕺
Hey picture fit! Awesome video as always!! I have a suggestion for a new one, I have Anterior Pelvic Tilt, and there aren't a lot of reliable and easy to understand information about fixing that problem. Would be cool if you showed what muscles to stretch and what to strengthen and maybe even few exercises that do exactly that. Nonetheless, much love from Serbia
Simple explanation and makes sense. Thanks
Nice vid! Thanks for the info PictureFit!
Thanks for watching!
So easily understood ur video. Thank you ❤
Already the second time Body recomposition got teased :O
I'm really curious about that coming Video
This channel is awsome!!!
One of thouse things I was wondering about bulking is that kind of person who is
getting fat until the point that is hard to turn it to cutting. I call it the eternal bulking.
We shall looking for equilibrium : )
Swear to god my man always be putting vids out at the right time
Dope video!!!
Finally changed the font you use in your videos! Great!
"No one knows what lean bulking is, because no one's ever done it" - Dom
yz249 Lean Bulking Is The Best Way To Keep Abs
@@Allali True. I have the abs now as well but they are not that much visible. The reason is Corona and Lockdown. Being in Quaranatine I Workout but not with that much intensity that burns and exhaust me with sweat and fat. But the diet is same, so yes I have put some Muscles but fat as well. But I know I will adjust it after Quaranatine cause I am naturally skinny and metabolism is faster.
@@mohammedubed7000 Damn, it hit me pretty hard when i realised that your comment about Quarantine is 6 months old already...
@@War4lol yours is 5 months old now lmao
@@maybachcoupe5571 The quarantine is our life now. I dont remember what age came before and i doubt i will ever know what comes after...
Thanks for the info. After I lost 'bout 80 pounds, it's been all about recomposition.
Thank you, great video! 1M subscribers soon!💪
💪
Great video. Love the little drawings, very entertaining
Thank you! Cheers!
Simple, easy and realistic explanation.
Could you please do a video on mobility (stretching and foam rolling) and how it’s part of not getting injured. I’ve run into problems my last couple weeks due to inflexibility and wish I had known to stretch, warm up and work on monikity
Good video!
Just eat more whole and lean foods with high protein such as chicken breast
sib and fish
@Aidan Barbo Then stay fat I guess..
That's the perfect example of how not to clean bulk.
Give more examples!!
No one knows if a clean bulk works, because no one has ever done it.
-Broffesor
😂
Wow nice vid bro
Nice, I just went through all of my subs literally 5 minutes ago sorted by relevance, and to my surprise you were at the way bottom. I checked the bell and it was still set to All notifications. Now you upload, amazing!! Hope we’ll see more videos in the near future!! Have a great day lad.
Could you, please, make a video about sugar?
Also alternatives for it, how much sugar a day and eventually how sugar impacts your body.
I'm asking you because you always make very informative videos and straight to the point. I've read multiples on the internet and I'm more confused than informed. To be more specific: if you eat more than 25 g of sugar, or something like that, it is said that you'll build fat. Other articles say that fat is only dependent on your calorie intake.
So as I said before, a video about sugar would be very useful. :)
It depends
@@hxp18992 no u depend
The only thing sugar does is adding to your total calorie intake. There is nothing special about it.
To answer your specific comment, total calorie intake is the bigger factor. 25g of sugar is roughly 100kcalories. If that amount puts you over your daily total, then you will gain weight with a high chance of it being fat (assuming you're not resistance training and simply relying on diet for your weight goals).
@@PictureFit Thanks!
Bro u r going to get 1 million subscribers
nice timing right when im starting my bulk
Getting that geralt ripped body I see, my man
NextLevelDiet really took my diet to the next level. Not only diet, but life. I can see improvements in many aspects of my life. Guys, you rock! #NextLevelDiet
Mann I need that recomp video lol
This Wednesday I will go back in (lean)bulking after 8 months of cutting and one of alternate cutting ...THE RIGHT VIDEO FOR ME! THANKS @picturefit!
@Medic what? Cut has a limit?
@Medic thanks bro
Lean bulking is the way, the body was made to function not to be on display.
So now I need the body recomposition video
I do lean bulking, I use to do calisthenics. Ofc a circuit of 4-6 exercises and then you take a break and then repeat.
I translated it over to weight lifting as in, bench press 6-8
Cable flies 6-8, incline dumbell press 6-8, decline dumbell press 6-8 rest 3:00 just starting out, and this is still getting the endurance you need so it won’t just build mass but actually give you that lean muscle, but it will take a little longer than just if you do bench press and rest right after one set.
And after you do that without rest with a 3 min break in between 3 times do a circuit of body weight that targets that muscle of 4-6 with no rest period.
That is how you lean bulk
wow such a informative video
Study’s have showed that is around 1.8-2.2 gr. of protein/kg while you want to gain muscle, and also a huge importance will gave the counter of carbs that you eat(8-10 gr./kg.) Either way you can eat all of those and have a small number of calories if you eat clean.
Lean bulking can be done, but is slow and not many people will have the patience to do so. Tried myself and gained 4 kg over a year.
I’m 160cm close to 170cm(around 5, 7”). I eat a lot, play a lot of sport, but don’t actually “work out” ( I have never lifted a weight/been to a gym). I’m only 52kg but I have very low fat and quite a lot of muscle. I’m trying to get heavier because my forearms are a bit small, (but they’re quite strong I guess)
So simple, yet so effective. That's how would I describe diet plan from *Next Level Diet*. Now I belive that simplicity is the key to brilliance.
I love ur voice and way of explaination
Me:had a bad day
PictureFit *notification*
Me: mvn
@Nafets - nvm oops
@Nafets - Never mind, as in, his day got better.
Mever nind
You're my mvn too
Mevernind
The picture on the thumbnail is literally my before and after since I started 6-7 months ago
He white tho
💀@@nathantop8561
Love your drawing bro
dude i started to click and like the videos before i even watch them
Waiting for the body recomposition!
I started a bulking journey 13 days ago. For 10 days I ate 4000 cal without a shaker (liquid calories). I reduced to 3000 cal since I calculated the amount I need to eat to gain. The problem was that it fucked my system. Not only physically I was tired, it had major depression effects and feeling low during the day. That is why I will never do something like that
Why are you not using liquid cal? Isn't it like designed to make the lean bulk so much easier?
I learned about “bulk” from “Ron Jeremy”
Possible to build muscle?
It depends...
I was wondring if its okay to use the same exercises for your upper and lower workout.
If you train upper body 2x per week. Can you use the exact same exercises for both workouts or do i have to change it up?
So I think a lot of people don’t like to hear it depends but in any weight relate topic. It depends definitely does apply! Mainly due to so many of use being so unique in comparison to one another. A lot of actors can play in factor. In this case for example I can be 5,5” and be extremely and start lean bulking and can eat more than someone who just started off and wants to lean bulk... due to 1 my body will naturally expend more energy and will retain less for fat! While on the other hand a 6,3” person can weigh the same as me but be moderate in terms of muscle percentage and would have to stay close to balanced macro intake. That’s just one small idea too
3:49 , Youre welcome
I think Lean Bulking is bad for people who's had ED's. I myself have a hard time adding muscle because of having had an ED. Trying to increase calories is a scary part when trying to recover from it and therefore, I think dirty/uncontrolled bulk, where you just eat, would be a better choice! :)
1:29 when the teacher asks me what i did all summer break
I thought I was dirty bulking but turns out I’m actually lean bulking without actually trying to lean bulk 😂
Lean bulk! Can’t wait until my low body fit is low enough to do that.
Shredding season only
Do we need to do lean bulking and workout together as well? If yes then how much calories a beginner should start burning during his/her workout per day?
Definitely would like to see a "Body Recomp" vid and any scientific studies behind it.
My entire lifting career has been what most people would call a "body recomp" been around the same bodyfat for 3 years, gained 35lbs and now I'm getting ready to diet for a competition.
@@lordrosswaldeaterofcheeks6466it's not recomp if you were at the same bodyfat for three years
@@lordrosswaldeaterofcheeks6466 recomp is staying the same weight while losing fat.
@@benmarconi4039 You can be in recomposition phases you know right? Just like you can be in cutting phases.
@@tae6225 I've had phases where my weight has stayed the same, guess I should've worded that better
I’ve been cutting for over a year and finally got down to a weight I’m happy with and look good at. Now I’m looking to lean bulk, then cut, lean bulk, cut. You know the deal. A personal trainer has advised me to lean bulk for 8 weeks, then eat at maintenance for 8 weeks, then cut for 8 weeks. Is this good? Or should I just lean bulk for 8 weeks then cut for 4 weeks or something, then repeat. Or something like lean bulk for 12 weeks cut for 6 repeat? Any help greatly appreciated
Can you do video about fitness but in different aspects,like how to improve speed, flexibility, agility etc.
does it matter if I get more than 2.3 x my body weight in protein?? because im getting like 3.4x
Does the 300-500 calorie surplus refer to your basal metabolism or do u also have to consider the calories u burn at training ?
the calories you’re burning
If you're a student and you have to take some extra rest days due to school. Considering the fact that these extra rest days vary from week to week in number, how do you adjust your total caloric intake for lean bulking?
Simply remove the extra calories. If you're on a 300 calories super plus, remove that and stick to your average daily calorie intake.
Eat big if you trained hard the day before but fast on training days because you’re not rebuilding and you need to burn fat
What are some core exercise I should do as I lean bulk
Trust me this is good for me I don’t wanna eat every hour of the day
I always considered myself a hard gainer, but the reality was I had always had a lousy diet. As soon as I started following the Agoge Diet, I started gaining muscle fast!
i still haven't received an email, delay?
Thanks sir
Isn't 1.6 g of protein too little? I've always been told that you should normally do 2/3. And I've always struggled to get all those proteins. Seeing the 1.6 does relieve me of some extra burdens
1.6g/kg is sufficient for most.
0.8-1 gram per KG is more than enough 1.6 is already considered too much for the average person
@@jon45566 yeah but people who watch these videos need more then that to build muscle, 1g/kg is for the average person not a bodybuilder
@@josipj705 not what I have heard
@@jon45566 maybe you're confusing kg with lbs? 0.8-1g per pound of bodyweight is close to optimal for most bodybuilders. Also, 1.6g per kg isn't really "too much" unless if by that you mean that most people won't be able to effectively utilize that much protein, which is fair. However, if you want to maximize muscle growth, you're probably still better off taking too much protein rather than too little
So i need to adjust more calories when my weight is staying in the same place not going higher or lower?
Discord notification squad
What should I eat
Should I do cardio and abs while bulking?
good vdo
Let me guess, it depends?
Picturefit: it depends..
Should I get it?
How long should one stay in a lean bulk for optimal results prior to cutting?
wait so if i’m supposed to eat about 3000 calories then how much should i burn?
So the first day start with a 300 cal surplus? Or 200 cals then work ur way up ?
i have really fast metabolism and i eat way too much but never gain weight so how can i bulk????
Is it possible to do this without counting calories?
Guys I need help. Here's a bit of back story
Im 15 years old, 5'6"
I used to weigh 77kg 3 months ago but i went into a drastic deficit of 800 calories to lose weight in 3 months. I'm now at 63kg, eating 1,600 calories every day. My maintenance is 2400 calories. I now want to build muscle but not gain any fat back. How do I adjust my calories back and gain some muscle on top of my resistant training?
Thanks.
I’m a male 180lbs how much protein should I eat in this program?
It depends
Lean bulking right now, for me it works perfectly
I've recently been reading a book on longevity and this guy explains how a low protein diet is better to live longer and lower wright because of it's effects on insulin like growth factors and the genetic marker TOR-S6K. Thoughts?
Depends on how low were talking, because if it's below 0.5g of protein per lb of bodyweight that's horrible if your goal is building muscle, but if you want to live a couple years longer than I guess it would be better. If you're just trying to live longer, don't eat anything less than 0.4 per pound. As anything lower than that can cause a lot of problems with skin, hair and nails, as well as slower healing from sickness and injury.
do something about fatloss! it would help
Nice
you want to build muscle? stay on a consistent caloric intake, make sure your taking in your protein daily, learn how to perform each exercise so you can properly engage the muscle correctly with a great mind to muscle connection, eat well and don't eat past 200-400 caloric intake over your maintenance and get sleep. to this for a number of years and you'll have your body. You simply don’t need to bulk to gain muscle.
i'm on a 2000kcal surplus chilling,going hard😎
When should you start adjusting your surplus.. if I start with 300 when will I know to up it, stay the same, or decrease it
It's usually like this: if you're gaining more than a pound per week it means that you're overeating so take 50 calories off and see how it works, if you're still gaining much weight keep removing calories until you reach the 1 pound per week goal. If you're not gaining any weight then increase the calories by 50 until you reach the a pound per week goal. If you are getting the results you want (a pound per week) with a let's say 300 calories super plus there's gonna be a point where you won't gain any more weight due to your weight increase. When that happens add another 50 or 100 grams of calories until you reach the 1 pound per week weight gain goal and so on.
If you start with a calorie super plus but you're loosing weight then add a few hundred more calories.
Be sure to add calories in form of carbs and not fats.
It depends squad, we here.
Can you make a video abaut to speed up your metabolism 👍
So if you "dirty bulk" only 300 calroies above maintenance you are still lean bulking?
Does Bro Science work?
Pictrure Fit :
It depends
Hey bro listen ... *it depends*
I was skeptic about *Next Level Diet* because I thought that I would have to eat only broccoli to lose weight. I am eating only food I like and still losing weight.