You’ll need about 3,200 calories to maintain your current weight. Say you are a man of the age of 25, 6’ 3” tall, and weighing 175lbs, with a very active lifestyle (working out 6+ times per week). Consume 1g protein per pound of body weight – This ensures that your body has enough protein to quickly build muscle, even with a somewhat lower overall consumption of calories.
By eating about 200-300 calories above maintenance, you’ll be putting on about a pound every 2 weeks – which is perfect for gaining strength while minimizing fat gain.
Consume 200-300 calories above maintenance – You can use an online calculator to determine your daily caloric needs. Macros is short for “macronutrients” (protein/fat/carbohydrates) so the term “lean bulk macros” refers to the composition of macronutrients you should be eating in order to maximize your strength gain – while minimizing fat gain.įor a lean bulk, you need to do 2 things: This requires a “cut” – where you reduce your caloric intake while attempting to maintain your body’s new strength.īut what if there was a better way to become stronger, without gaining a large amount of fat? There is – and by understanding lean bulk macros, you can use this technique for yourself. You’ll gain muscle – as well as body fat. It’s a necessary part of any fitness routine – because it’s much more difficult to become much stronger when eating “at maintenance”, or when you’re at a caloric deficit.īut a side-effect of bulking is often significant weight gain. 
“Bulking” refers to eating more calories than your body needs, (also called eating “above maintenance”) and lifting heavy weights in order to quickly build up muscle, and become stronger. If you’re a weight lifter, chances are that you’ve gone through at least one “bulk” in your fitness regimen.
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