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Here's how to bulk up without gaining fat. Director of training operations at peak performance in nyc, dan trink, c. , shares his guide for clean bulk. Typically, a good lean bulk calorie surplus in order to aid muscle growth is about 5-10% more than your maintenance calories. So if your maintenance is 2,000 calories per day, that will mean eating an extra 100-200 calories a day. How many calories do you eat while bulking? i eat 4000+ 400g+ of carbs 360g+ of protein 100g+ of fat 05-31-2011, 08:06 am #2. Bulking leangains style : how should my macros be adapted when on a lean bulk? referencing the q&a article “lean bulking: myth or reality”, the recommended surplus is your calculated maintenance + 500 on workout days, and maintenance +100 on rest days, giving you a 2300 calorie surplus (a little over half a lb or 0. 3 kg) per week. Adding in a 400 calorie dessert every day would still leave you eating 80% of your calories from whole foods and may allow you to gain leanly at a moderate pace (maybe 0. 5 pounds per week). If you switched to taco bell three times per day though you may accidentally bump your calories all the way up to, say, 3,000 per day. The term “lean bulking” is a bit unnecessary when you consider it should rarely be someone’s goal to “fat bulk. ” there’s also the concept of “dirty bulking,” which is a term for bulking without a care for how much fat is gain in the process. Com/x/nobulkingandcutting by far, the most popular question asked by hardgaine. ‘dirty bulking’ refers to consuming a calorie surplus in highly calorific (usually unhealthy) foods. The ‘clean’ and ‘lean bulking’ terms are referring to the idea of bulking on healthy foods, in a bid to bulk without gaining too much additional body fat. The personal lean bulking approach i like to use is to do three consecutive higher calorie weeks followed by one lower calorie week. This protocol absolutely demolishes traditional bulking for several reasons. Firstly, by doing short mini lean bulk and cut cycles you ensure you stay within 1% of your current body fat. Calculate how many calories to bulk up whether your goal is to gain, lose or maintain weight the determining factor will be the amount of calories you consume each day. Of course there are other factors involved, but its your calorie intake that matters the most. Bulking (eating in a surplus) is the traditional way of gaining muscle mass. You can gain slowly (lean bulk) or quickly (dirty bulk). It’s sometimes said that a dirty bulk is better for putting on muscle mass, but you will also gain a lot of fat at the same time (garthe et al. During the bulking phase, eat about 4-7 g/kg of body weight of carbohydrates per day, or 270-480 g/day for a 68 kg (150 lb. Focus your carbs before and after your workouts to fuel yourself for your lifting sessions, and restore your glycogen stores post-workout 
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