Build muscle while staying relatively lean. No dirty bulks, no excessive fat gain — just steady gains you can maintain.
Traditional “dirty bulking” means eating everything in sight to maximize muscle gain. The problem? You gain significantly more fat than muscle, requiring a longer, harder cut afterward.
Lean bulking is a controlled surplus that maximizes muscle gain while minimizing fat accumulation. It’s slower, but you stay leaner year-round.
First, determine your TDEE (Total Daily Energy Expenditure) using our TDEE calculator. This is your maintenance — the calories where you neither gain nor lose weight.
For lean bulking, add only 200-300 calories above maintenance. That’s it. More doesn’t mean more muscle — your body can only build so much muscle per day.
Aim for 0.8-1g per pound of bodyweight. This provides enough amino acids for muscle protein synthesis without excess.
don”t be afraid of a little fat gain if your strength is skyrocketing
is it better to bulk for 16 weeks or just stay in a surplus year-round
how do you guys handle the constant bloating on a heavy bulk
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