How To Bulk Without Getting Fat (The Truth)

In this video you'll learn truth about how to bulk without getting fat, and how to setup your diet for mass gaining.

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Gaining too much body fat in a mass gaining phase is one of the most common mistakes natural lifters make.

A lot of it is caused by mismanaged expectations influenced by fitness media and lifters who are on drugs.

Muscle growth is a slow process, the fastest you're even gonna build muscle is in your first year of training and even in that year you can hope to gain about 20-24 lbs of muscle at best. In the 2nd year it's half of that, in 3rd year it's again a half of the 2nd year.

So someone training consistently for 4-5 years can hope to get 6-7 lbs of muscle in an entire year.

These numbers aren't what most people want to hear, but it's the truth. And it's important to understand this otherwise you'll setup your "bulk" phase and gain too much body fat.

I've talked about this in-depth in one of my previous videos on how fast can we build muscle naturally - https://0/watch?v=GSqMJDZGPuY

So based on your training age you can calculate a rough amount of muscle you can build on a monthly basis.

And since we know that to build a pound of muscle you need aprox. 3000-3500 kcal all you need to do is simply eat that amount in a surplus on a monthly basis.

So we're not talking about a massive surplus of calories on a day to day basis.

Example: Beginner who aims to gain 2 lbs per month, that's about 6000-7000 kcal in a surplus on a monthly basis.

On a daily basis if we divide by 30 days that's gonna be 200 - 250 kcal above maintenance.

For an intermediate lifter it would be half of that.

And that's your starting point after which you adjust from there because the equation isn't as simple as just calories in vs calories out.

How many calories you expand will be influenced by how much food you eat. Through mechanisms such as Thermic Effect of Food and NEAT (Non-Exercise Activity Thermogensis) your body can potentially be burning a lot more calories when you get into that surplus.

So it's important to make adjustments over time if you're not gaining any weight.

And that brings me to a very important point.

Gaining muscle IS NOT a linear process. It happens in bursts, and it's very unpredictable.

So you don't want to panic that you're not gaining and keep adding calories.

Trust the process and be patient. If there's no increase after 3-4 weeks then you can add more calories. This will prevent unnecessary fat gain which for most guys will be a goal.

And the final point is: You should gain some body fat on a "bulk" if you want to maximize muscle growth.

That's just the way things, and gaining some body fat is okay.

It's VERY easy to lose body fat compared to build muscle. Gaining lean muscle is a very long process which gets harder and harder the more experienced you are.

On the other hand losing fat gets easier and easier over time as you get more experienced, better at managing your nutrition and overall as your habits get stronger.

So bottom line is, you should gain some body fat. And that's not only fine but it will also help you lift more weight which will help you build more muscle.

I see too many guys paranoid about gaining fat, and it's hindering their progress in the gym.

Aside from that this is pretty much everything you need to know when you decide to "bulk".

Keep in mind that you should be pretty lean to begin with, I don't recommend going into a caloric surplus if your body fat levels aren't low enough to see your abs at least a little bit.

Related videos:
How To Build Muscle Using Intermittent Fasting - https://www.youtube.com/watch?v=oNlFQqPO32k

How To Gain Weight Fast - https://www.youtube.com/watch?v=6W83ahl_ZnA

The "Hardgainer" Myth - https://www.youtube.com/watch?v=bO44Q3XGuvM

Talk soon, Mario
For more fitness, nutrition and personal development tips check out:

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Видео How To Bulk Without Getting Fat (The Truth) канала Mario Tomic