Based on limited research between the two bulking diets, a slower and more macro-focused approach to weight gain, such as a lean bulk, is likely going to result in more muscle mass and less body fat gain than a rapid approach.
Most people can have highly effective cutting cycles in 8-12 weeks, but an effective bulking cycle should be 16-26 weeks on the low end and upwards of an entire year on the longer end. You can see some progress after 6-8 weeks, but it will be marginal, and extending your bulk beyond that is highly recommended.
Yes def get leaner first. I'd say get down to 10-12% and do a clean bulk. You'll feel better physically and mentally without the extra shit weight, and your gains are always more noticeable when you're lean.
Each come with benefits and drawbacks. Clean bulk you minimize the amount of fat you gain so it's easier to cut, but results are slower. With a dirty bulk you'll gain quicker but you'll also gain more fat.
Depending on how massive you want your muscles to get, there are a few tricks you can incorporate, such as blood flow restriction training and consuming extra protein, but as a general rule, you can expect the process to take anywhere from three to 12 weeks.
Lean bulks have you gaining weight quite slowly, usually less than 0.5 pounds per week. That means you'll need to eat in a very small calorie surplus, which doesn't leave you with much of a margin for error.
Now, for the age-old question: should you do cardio during bulking? The answer is yes, but with a balanced approach. Too much cardio can counteract the calorie surplus you need for muscle growth, making it harder to see progress.
The cons. Bad news first: A clean bulk is hard. Everything that makes whole, nutritious foods an advantage for people trying to lose weight (it's filling, high in fiber, and nutrient-dense) makes it challenging when you're trying to increase caloric consumption.
What does “skinny fat” look like? Phenotypically, they look lean and healthy, but when we check them out they have high levels of body fat and inflammation. This ectomorph body build has hidden high levels of body fat. They appear thin and flabby.
Advantages of a lean body
2. Defined Musculature: Individuals with a lean body typically exhibit well-defined muscles, highlighting their muscularity and athletic prowess. Visible muscle definition not only enhances aesthetic appeal but also signifies strength, athleticism, and physical fitness.
Most experts think the appropriate body fat range for beginning a bulk or cut should be between 10-15% for men and 20-25% for women. This range is ideal as it provides enough energy to build muscle while allowing for visible definition. Once you hit the upper end of the range, start cutting.
Underneath 20% would be the point you would no longer be able to visually see extra fat around the hip region. To give a exact percentage would be hard as everyone is different and we all store fat differently. Somewhere between 15 and 20 % depending on the person will ensure love handles are not visible in men.
Is peanut butter good for muscle building? If you're looking to bulk up, peanut butter does have protein—but it might not be the most efficient option. Two tablespoons of peanut butter have eight grams of protein, and about 190 calories. A typical protein bar has about 200 calories, and 20 grams of protein.
Belly fat can accumulate due to various factors including poor diet, lack of exercise, or hormonal imbalances. When bulking, it's common to gain fat along with muscle if dietary and exercise strategies aren't optimized.
You want to build muscle but not increase your body fat—at least not to the point where it is unhealthy. The bottom line is that it is important to keep bulking in perspective. Aim to gain no more than one pound of body weight per week. If you're gaining more, it's likely due to a fat gain versus muscle growth.
A dirty bulk can lead to poor health outcomes, both now and (especially) down the road. For instance: if you eat an electrolyte-poor diet, you're asking for low energy, fatigue, muscle cramps, headaches, brain fog, and malaise. And electrolytes are just one class of nutrients.
So taking the lean bulk approach actually has a distinct advantage to a typical dirty bulk. You'll look better and won't need to cut down as much after. After all, the more fat you gain, the more you'll have to get rid of again later.
Processed meats, such as sausages, bacon, and ham, often find their way into our diets, but they are not the best choices for muscle development. These meats are typically high in sodium and saturated fats, which can be counterproductive to our muscle-building goals.
In fact, newer studies have shown quite the opposite could be true: cardio doesn't inhibit muscle gain and may even help it. “In recent years, the body of research evidence indicates that doing concurrent training does not interfere with hypertrophy following resistance training,” Rosenkranz says.
Males, particularly, naturally store excess fat in their lower back and abdomen area, which is why usually abs are the first ones to lose visibility when bulking. Once their abs are no longer visible, many people think there is no need to train that muscle group because they can no longer see it.
Your traps might not be growing due to a few possible causes – all of which are common if you have little experience in weightlifting. You might not be stressing them enough with the right lifts to see increased muscle mass. That means you might not be using the best exercises for trap growth.
That's a bummer, because the lats are essential for a physique that looks muscular and lean. When you flex them, they make your waist look smaller and your shoulders look wider, giving the impression of a powerful, even super-heroic upper body.