The Lean-Bulking Approach: Why Body Composition Matters More Than the Scale

Lean bulking is a dietary strategy aimed at gaining muscle mass while minimizing fat gain. It involves eating  a slight to moderate calorie surplus and focusing on nutrient rich foods.

The key principles of lean bulking are as follows:

• Calorie Surplus – consume 200 – 500 more calories per day than needed to maintain  your weight
• Protein Intake – consume protein rich foods aiming for 1.5 grams – 2 grams of protein per pound of body weight each day
• Carbohydrate Intake – consume complex carbohydrates to provide energy for workouts
• Fat Intake – include healthy fats from nuts, seeds, and avocados
• Avoid Processed Foods and Added Sugars – consuming high calorie low nutrient processed foods contribute to fat gain
• Resistance Training – engage in strength training sessions to stimulate muscle growth

The main benefit of the approach is that it promotes a gain in muscle mass while minimizing fat gain and also improves body composition.

A potential drawback to the lean bulking approach is that it may lead to fat gain in the initial stages. It requires a strict monitoring of calorie and macro intake so adjustments can be made as needed, and it may not be suitable to individuals who are already overweight.

To do a lean bulking program correctly, you MUST strength train! Eating a lean bulking diet without strength training will lead to weight and fat gain but no muscle building. Aggressive strength training is the key to building muscle while losing fat during the bulking process.

If you are not able to commit to an aggressive strength training program, refer to last month’s fat loss challenge as a first step.