How to Lean Bulk: Gain Muscle without the Fat

This article was co-authored by Souad Gharib and by wikiHow staff writer, Amy Bobinger, BA. Souad Gharib is a Exercise & Wellness Specialist based in the United Kingdom. She is the Founder of Female Trainer, a boutique women’s gym based in West London, United Kingdom. Souad specializes in helping women reach their goals through exercise, nutrition, and counseling. Female Trainer offers personalized training sessions delivered by Souad and her experienced team of female trainers. In addition to in-person training, she has also created an online coaching program, offering tailored fitness programs and guidance to women worldwide. Her unique contributions to women’s health and fitness have been featured in several online publications, including Savoir Flair, The Independent, and Yahoo UK.

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If you want to build muscle but don’t want to put on much fat in the process, try lean bulking. During a lean bulk, you eat healthy, whole foods, track your macronutrients (protein, fat, and carbs), and maintain a small calorie surplus. We’re here with everything you need to know to get started—plus we talked to personal trainers and exercise specialists to get tips for balancing your nutrition and exercise needs throughout the process.

When you’re lean bulking, try to eat about 300–500 more calories each day than you burn. Break down your daily meals into 40% protein, 30% complex carbs, and 30% healthy fats. Each week, strength train 3–4 times, do light cardio 1–2 times, and include 1–2 rest days.

If you’re trying to build arm muscles, look to do 30–32 sets per week on your biceps and triceps. You can split that up any way you want, but I see people get the best results by doing those sets over multiple days.