Top 10 hacks to stay lean while gaining muscles

Most of us are familiar with bulking. Whether you’ve been cramming down meal after meal of chicken and rice or drinking mass gainer shakes like they’re going out of fashion – everyone who heads to the gym has experimented with the bulk to pack on mass.

The problems start when you begin to build body fat as well as muscle. A ‘dirty’ bulk is not healthy, but many bodybuilders might experiment with one to gain mass at any cost. Following this, they’ll have to perform a tough cutting cycle.

Lean bulking is a far more efficient way to try and build muscle mass. By focusing on building muscle without fat, you may see slightly slower results but you won’t need to go through a tough cut. Here are our top 10 hacks to aid your lean bulk transformation.

1: Consume Protein With Every Meal.
2: Perform Light Cardio During Every Session.
3: Eat At A Caloric Surplus But Avoid Excess Fat.
4: Add Nuts And Nut Butters To Your Diet.
5: Perform Compound Lifts Over Isolations.
6: Use Carb Timings To Maximize Workouts.
7: Get Plenty Of Rest.
8: Understand Your Limitations.
9: Create Healthy Cheat Meals.
10: Stay hydrated.

most of us are familiar with bulking whether you've been cramming down meal after meal of chicken and rice or drinking mass gainer shakes like they're going out of fashion. everyone who heads to the gym has experimented with bulk in order to pack on mass the problems start when you begin to build body fat as well as muscle. a dirty bulk is not healthy but many bodybuilders might experiment with one to gain mass at any cost following this they'll have to perform a tough cutting cycle. lean bulking is a far more efficient way to try and build muscle mass by focusing on building muscle without fat you may see slightly slower results but you won't need to go through a tough cut. here are our top 10 hacks to aid your lean bulk transformation to consume protein with every meal protein is the main nutrient you need when building muscle. it helps support the body's ability to grow and is not as easily stored as fat as carbs or fats are with that in mind add a protein source to every meal and aim for 1.5 to 2 gram per kilogram of bodyweight perform light cardio during every session too much heavy cardio can cause catabolism and prevent you from building muscle. which is counteractive to a bulk instead you should be performing light cardio as a warm-up before each weight session this will help promote cardiovascularly fitness and if you hit the weights hard enough will help shed body fat add nuts and nut butter to your diet calorie-rich and full of protein nuts are a great way to up your caloric intake. adding nuts to your diet is simpler than you think having nut butter on your usual snacks can add protein and calories to all your main meal timings peanut butter on a sliced apple peanut butter on your toast or cashew butter on a bagel will all add to your protein intake. alternatively buy a few bags of nuts and then mix them together in a small trail mix bags just a handful of almonds peanuts and cashews can be calorie-dense so avoid too many as they also contain lots of healthy fat when it comes to bulking nuts are an eye on unbeatable way to add calories without having to sit and consume a wholemeal eat it a caloric surplus but avoid excess fat when your caloric surplus is too large and contains too many carbohydrates and fats you put on body fat to maintain a lean bulk you will need to eat at a calorie the surplus that consists of extra protein and whole grains without containing too much fat aim for 20 of your intake coming from good fat as a maximum completely cut out saturated fats perform compound lifts over isolations compound lifts are far better for building mass thanks to the recruitment of multiple muscle groups that cause an increase in hormone secretion focus on heavier reps and ensure you are performing deadlifts. squats overhead press and bench press in your routine use carb timings to maximize workouts the better your workouts the more muscle you'll build pre-training opt for veg and starchy carbs that offer a slow release of energy. post-training it is important to consume higher glycemic index carbohydrates get plenty of rest this is not a hack as much as it is a necessity overtraining causes catabolism which prevents muscle growth if you're trying to lean bulk you're probably trying to pack on mass by throwing yourself into hard training make sure you get plenty of rest and don't be afraid of reducing the volume of your workouts. three or four days of training per week will be enough to build mass if you're eating well and performing compound lifts. understand your limitations in line with getting plenty of rest an athlete also needs to understand what they should expect from their bulk. so they don't over or under compensate gaining actual lean muscle mass is tough and most people can expect a max of around 2.5 pounds or 1.1 kilograms of lean muscle mass per month. for more experienced lifters who already carry significant musculature this can fall to as little as 3 to 4 pounds or 1.3 to 1.8 kilograms per year manage your expectations you're not doing a dirty bulk. you're aiming for a lean bulk the transformation it will be tougher than piling on body fat but ultimately yield better results create healthy cheat meals when you're on any kind of diet bulking or cutting you'll be restricting the foods you eat on a lean bulk you can't just pile junk food into your body or you'll fail most diets allow a cheat meal once per week but on a boat you can use the extra calories to enjoy cheap style meals more often however this isn't an excuse to eat pizza and curry is you'd get it from a takeaway instead, create healthy versions such as low-fat curries. healthy pizzas made with whole wheat and burritos full of veg when you're ordering a takeaway try to choose healthier options this will help keep you motivated as you bulk stay hydrated. the last thing you need to complicate your workout is a cramp or fatigue so drinking water before during and after your workout for best results

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